Cooling Breath
Sheetali
Written and reviewed by The Kriya Yogi · Updated 20 September 2026
Source · HYP 2.57 — Hatha Yoga Pradipika, Chapter Two — Shatkarma and Pranayama
Inhaling through a curled tongue to cool the body and settle heat.
The yogic view
Svatmarama describes drawing breath through the tongue to cool the system and reduce heat, thirst and agitation. It is the counterpart to the heating practices, prescribed when effort has produced more fire than the practitioner can hold comfortably.
What research shows
Inhaling through a narrow, moistened channel cools the upper airway and slows the inhale, which produces a genuine subjective cooling and a measurable drop in breathing rate. Small trials report reductions in blood pressure and self-reported stress after regular practice.
How to practise
- Sit upright and relax the jaw.
- Curl the sides of the tongue upward to form a tube and let the tip rest just past the lips.
- Inhale slowly through the tube, feeling the air cool the tongue.
- Draw the tongue in, close the mouth and exhale slowly through the nose.
- Repeat for eight to fifteen rounds.
For seated or floor-based work, use a clean, stable surface. Our natural cork yoga mat offers a grounded 5 mm surface for regular practice.
Contraindications
Avoid in cold weather, with asthma, bronchitis, chronic constipation, or low blood pressure. If you cannot curl the tongue, use sitkari instead — inhale through lightly parted teeth.
Related practices
Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.