What is Sheetali Pranayama?

This is otherwise known as Sheetali Pranayama, a Sanskrit word that combines Sheetal, meaning “cooling,” with Pranayama, meaning “breath control.” It involves the intake of cool air through the mouth and then exhaling through the nose. This helps during hot weather and if one needs to cool down, both physically and mentally.

How to Do Sheetali Pranayama

Find a Comfortable Seated Position: Sit comfortably and keep your back straight. You may sit cross-legged on the floor or on a chair, with your feet touching the floor. Let your spine be straight and your shoulders relaxed.

Close Your Eyes and Relax: Close your eyes and take a few deep breaths inwards to relax your body and mind. Let go of any tension you might be holding onto.

Roll Your Tongue: Extend your tongue first and then roll the sides of it upwards to form a tube. Not everyone can roll their tongue, and that is quite fine. If you can’t, put the tip of your tongue against your upper teeth.

Inhale Through Your Tongue: Inhale slowly and deeply through your rolled tongue. You must feel the coolness of the air as it rushes over your tongue into your lungs.

Close Your Mouth and Exhale Through Your Nose: Now, shut your mouth and exhale through your nose. Let your breath out and imagine all heat and stress leaving your body.

Repeat the Process: Repeat this cycle of breathing 8-10 times. You can increase the number once you are more comfortable with the practice.

The Benefits of Sheetali Pranayama

Reduces Body Heat: This is the most well-renowned benefit. The cooling breath helps reduce body heat and is thus very efficacious during very hot summer days or if one is heating up internally.

Soothes the Mind: Similar to the way a cool breeze on a blistering summer’s day works, Sheetali Pranayama might turn out to be one of those cooling influences on the mind. It reduces stress, anxiety, and irritability.

Improves Digestion: This breathing technique is believed to aid digestion by cooling the digestive tract, thereby reducing inflammation in the body’s digestive system.

Purifies the Body: Increased intake of oxygen and a cooling action from Sheetali Pranayama help detoxify and purify the body.

Reduces High Blood Pressure: This pranayama has been known to lower blood pressure through its calming and cooling effect. It is like a natural remedy for hypertension!

Improves Sleep Quality: Sheetali Pranayama done before bed relaxes the body and mind, hence promoting sleep quality.

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FAQs

1. Can anyone practice Sheetali Pranayama?

Yes, almost all people can perform Sheetali Pranayama! However, people who have respiratory problems, low blood pressure, or are suffering from a cold should not do it. Always listen to your body, and in case of doubt, always consult with a healthcare provider.

2. How often should I practice Sheetali Pranayama?

Practice Sheetali Pranayama every day, especially during hot weather or when you feel the urge to cool down and relax. Do 8-10 repetitions to begin with and increase them progressively as one feels comfortable.

3. Can I practice Sheetali Pranayama after eating?

The best time to practice pranayama is with an empty stomach. If one has just eaten, then he should wait for at least 2-3 hours before practicing.

4. Can I do Sheetali Pranayama lying down?

It is a good idea to practice Sheetali Pranayama in a sitting position, as this will enhance good posture and ensure that you are breathing correctly.