Sheetali Pranayama

Sanskrit Name: शीतली प्राणायाम

English Name: Cooling Breath or Cooling Pranayama

Description

Sheetali Pranayama is a cooling and calming breathing technique in yoga that involves inhaling through the mouth and exhaling through the nose. The name “Sheetali” comes from the Sanskrit word “Sheetal”, which means “cool” or “cold,” signifying the cooling effect this practice has on the body and mind. It is particularly beneficial during hot weather, after exercise, or when you are feeling overheated, stressed, or anxious.

How to Do

Here are the steps to do Sheetali Pranayama(Cooling Breath).

1. Sit in a Comfortable Position: Begin by sitting in a comfortable seated posture such as Sukhasana (Easy Pose) or Padmasana (Lotus Pose), with your spine straight and shoulders relaxed. Rest your hands on your knees.
2. Roll the Tongue: Stick your tongue out and roll the sides of the tongue upwards, forming a tube-like structure. If you are unable to roll your tongue, you can simply stick it out and keep it relaxed.
3. Inhale Through the Mouth: Inhale deeply and slowly through your rolled tongue. The air should pass over the tongue, which will cool it down as it enters the body.
4. Exhale Through the Nose: After a deep inhale, close your mouth and exhale slowly through your nostrils. Make sure your exhalation is calm and controlled.
5. Continue for Several Rounds: Continue inhaling through the mouth (via the rolled tongue) and exhaling through the nose for 5–10 rounds, or longer if comfortable. Focus on the cooling sensation as the air enters your body.
6. Finish with Normal Breathing: After completing the rounds, return to normal breathing and take a few moments to observe how your body feels. You may feel calmer and cooler.

Benefits

• This pranayama is specifically designed to cool down the body, making it especially beneficial during hot weather or after physical exertion.
• The cooling breath helps calm the nervous system, reduce stress, and alleviate feelings of anxiety and tension.
• Regular practice helps to calm mental agitation, promoting a more peaceful and balanced state.
• By cooling the body and stimulating the digestive system, Sheetali Pranayama helps improve digestion and can relieve indigestion and bloating.
• The cooling effect helps in lowering high blood pressure by calming the nervous system.
• The practice helps to flush out toxins from the body by increasing the flow of oxygen to the tissues and improving overall circulation.
• By breathing deeply and slowly, Sheetali Pranayama enhances lung capacity and promotes healthier, deeper breathing.

Medical Conditions(Relief)

• Heat Stroke and Overheating: Sheetali Pranayama is very effective for cooling the body, helping to reduce body heat and alleviate the symptoms of heatstroke or overheating.
• Stress and Anxiety: This practice is known to calm the mind and reduce stress levels, making it beneficial for people dealing with anxiety or stress-related conditions.
• Hypertension (High Blood Pressure): It helps lower high blood pressure by calming the nervous system and reducing tension in the body.
• Digestive Disorders: Sheetali Pranayama can relieve digestive issues like indigestion, bloating, and heartburn by cooling the digestive organs and stimulating the body’s natural digestive processes.
• Skin Irritations: Cooling the body can also help with conditions like rashes, skin inflammation, and other heat-related skin conditions.
• Excessive Sweating: Helps to regulate body temperature and reduce excessive sweating due to stress or physical exertion.

Medical Conditions(Avoid)

• Cold Conditions or Respiratory Issues: Sheetali Pranayama should be avoided by individuals with a cold, cough, or respiratory infections as it involves cooling the body, which could exacerbate symptoms in these cases.
• Low Blood Pressure: People with low blood pressure should avoid this practice, as it may further lower blood pressure and cause dizziness or lightheadedness.
• During Intense Cold Weather: While Sheetali Pranayama is cooling and refreshing, practicing it during very cold weather or in a cold environment may have adverse effects. It is best to practice in moderate temperatures.

References

1. Patanjali, Yoga Sutras of Patanjali, Commentary by Swami Sivananda. Divine Life Society, 1990; p. 58.
2. Swatmarama, Hatha Yoga Pradipika, Edited by Swami Muktibodhananda. Bihar School of Yoga, 1998; p. 72.
3. Sushruta, Sushruta Samhita, Commentary by Acharya Y.T. (5th ed.). Varanasi: Chaukambha Orientalia, 1992; p. 445.
4. Krishnamacharya, Yoga Makaranda, Translated by A.G. Mohan. Krishnamacharya Yoga Mandiram, 2012; p. 103.
5. Iyengar B.K.S., Light on Yoga. HarperCollins Publishers, 1966; p. 102.
6. Desikachar T.K.V., The Heart of Yoga: Developing a Personal Practice. Inner Traditions, 1995; p. 88.
7. Jois K. Pattabhi, Yoga Mala. The Yoga Institute, 2002; p. 120.
8. Swami Vivekananda, Raja Yoga. Advaita Ashrama, 1993; p. 61.
9. Swami Sivananda, The Science of Pranayama. Divine Life Society, 1951; p. 99.
10. Sivananda Yoga Vedanta Centres, Yoga and Health. Sivananda Publications, 2005; p. 45.