What is Shitali Pranayama? Steps, Contraindication & 10 Amazing Benefits of Shitali Pranayama

Shitali pranayama is a breathing technique in which the breath is taken in through the mouth and exhaled through the nose. It is also known as the cooling breath as it has a cooling effect on the body. Shitali means ‘cooling’ in Sanskrit, and pranayama means ‘life force control.’ This technique is often practiced during the summer months to beat the heat and regulate body temperature.

If you are practicing Pranayama for a long time, you may be a bit familiar with the term Shitali Pranayama. It basically means cooling breath. It helps to cool down the body and bring in a cooling sensation. The daily practice of this Pranayama can calm the mind as well as the body. You have to do it in a process that is very similar to ‘Shitkari Pranayama’. You can bring down the temperature of the body with the help of this breathing technique. 

How To Do Shitali Pranayama?

If you have just started practicing yoga, you should always do it under a trained practitioner. 

• You have to sit in a comfortable position, like any meditative position, Sukhasana, or Padmasana. 
• Keep both your hands on the knees. 
• You have to bring the tongue all the way out. Then fold the sides of the tongue like a straw. 
• Take a deep breath through the narrow space, that the tongue creates. 
• After you are done with the inhalation, being your chin to the chest and lock it. You have to close your mouth, while doing the lock or bandha, and exhale through the left nostrils. You must retain the breath for 6to 8 seconds, when you are doing the bandha also called Jalandhar Bandha. 
• You can repeat this technique at least 8-10 times. 

Precautions

If you have just started its practice, it makes sense to remember a few things. 

• You must practice Shitali Pranayama on an empty stomach. 
• Your back and neck muscles should not be curved, while you are practicing this Pranayama, as it will cut off the flow of air in that case.
• You should not do it in the winter season. If you do it in the winters, it can cause respiratory issues. 

Benefits of Shitali Pranayama

• It can give you relief from anxiety, if you do it on a regular basis. It helps to decrease the body’s stress response. 
• Lowering your blood pressure is one of the top benefits, that you can get from Shitkari Pranayama. 
• If you want to strengthen the respiratory muscles and the abdominal muscles, then this is best Pranayama for you. 
• It has been designed to improve the cognitive functioning of the brain. 
• If you practice this regularly, it can also manage addictions for you. 
• Shitali Pranayama can also improve your digestion, if you practice it on a regular basis. 
• Shitali Pranayama can also boost your immunity. The body filter the air, while inhaling it, leaving the impurities out. 
• It will give you relief from Pitta-based diseases. 
• If you have insomnia problem, you can get rid of it as well. 
• It can help to relieve hyperacidity. 

Contraindication

• If you are suffering from low blood pressure or Asthma, you must not do this breathing technique. 
• If you have cold or cough, or just about any respiratory infection, then also you must not do it. 
• If you are unable to fold the sides of the tongue, you can try Shitkari Pranayama as it has the same effects. 
• If you have cardiac conditions, you must not do it. 

Variations

Shitkari Pranayama is the only variation, for people who cannot fold the sides of the tongue. In Shitkari Pranayama you have to inhale air through the sides of the mouth, with your teeth clenched. It has similar repercussions. 

Conclusion

You can practice this Pranayama in hot weather, as it helps to cool down the body. You can also do it after a session of dynamic yoga, as well.