Yoga · Mind Body
Cooling Breath
Cooling Breath (Sitali Pranayama) is a seated yoga practice that uses a rolled tongue for inhalation and the nose for exhalation. It practices gentle breath control and awareness.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Sit comfortably upright on a chair or cushion.
- Extend your tongue slightly with its sides curled upward into a loose tube.
- Inhale gently through the opening in your tongue.
- Draw your tongue back into your mouth.
- Close your lips.
- Exhale slowly through your nose.
- Repeat this cycle for your chosen duration.
- Return to your usual nasal breathing.
Form cues
- Let your shoulders feel heavy.
- Keep your jaw relaxed.
- Let your abdomen expand naturally.
Common mistakes
- Pulling in oversized breathsTake a comfortable amount of air rather than trying to fill your lungs completely.
- Holding between breathsKeep the cycle flowing without deliberately pausing after inhaling or exhaling.
Safety
Mouth inhalation can dry or irritate your mouth and throat. Breathing too deeply or rapidly can cause lightheadedness.
- End the session if you feel dizzy or develop mouth or throat discomfort.
- Practice away from smoke, dust, and very cold air.
Choose relaxed nasal breathing instead if you cannot comfortably roll your tongue or this technique triggers coughing or wheezing.
Muscles worked
Primary muscles not listed
Equipment
- Meditation Chair (optional)
- Meditation Cushion (optional)
Sets and reps
- Sets
- 1–2
- Target
- 30–60 seconds
- Rest
- No rest timer
Treat the duration as a limit, not a goal you must reach.