Sitkari & Sheetali Pranayama

Sitkari and sheetali pranayamas are the rare breathing techniques where the practitioner is asked to breathe through the mouth. Generally, the practice of yoga (asanas, breathing techniques, meditation) invites the breath to be taken in through the nose, the principal protagonist of the respiratory system and main organ of smell. The hair (cilia) and mucus lining covering the nasal cavities act as air filters, preventing harmful particles from entering the body while also helping to get rid of said particles/impurities. The nose also warms up and moisturises the air entering the body so that it matches the air temperature and humidity within the lungs (37 degrees Celsius). Inhaling through the mouth during sitkari and sheetali pranayama keeps the air cool, thus refreshing the body from within.

Sitkari and sheetali are essentially the same technique, the main difference being the position of the tongue. In sheetali pranayama, the tongue is curled upward in a U shape and slightly sticking out of the mouth, acting as a sort of straw through which the air can be sipped in. Whereas in sitkari pranayama, the lower and upper teeth are gently brought together with the lips slightly parted and the tongue lying flat with the tip of the tongue resting against the back of the lower teeth so that the cool air glides on the top of the tongue.

SITKARI/SHITKARI/SHEETKARI PRANAYAMA - THE HISSING BREATH

SHITALI/SHEETALI PRANAYAMA - THE COOLING BREATH

Sanskrit root: Shitkarin, which translates to the sound created while taking a breath in.

Sheet also means cool and kari to make, to make cool. I included the different spellings that can be found for this breathing technique. As is often the case with language, one word can have more than one root or meaning.

Benefits:

• Regulates body temperature by cooling it from within

• Its cooling effect calms the nervous system, especially when feelings of anger, restlessness, irritability, and/or sensations linked to hyperactivity arise. It "puts out" the internal (digestive) fire

• Helps with too much acidity in the stomach and soothes heartburn

• Stimulates the vagus nerve, lowering the production of cortisol – the stress hormone – and blood pressure, therefore reducing anxiety

• Promotes relaxation and improves general well-being

• Calms the mind by refreshing the sense organs of the eyes and ears

• Great pranayama to practise for women going through PMS, perimenopause, and menopause who may suffer from mood swings, night sweats as well as hot flashes

• When I practise sitkari pranayama, I tend to feel the cooling effect mostly in my belly.

Contraindications, precautions:

To be done very cautiously, or after having consulted the relevant specialist, for people dealing with serious HBP (high blood pressure).

As a cooling practice, it is best done in the summer months (unless it concerns the feminine issues mentioned above).

I would not recommend practising sitkari or sheetali if you are dealing with respiratory issues (cold, sore throat, asthma, etc) or during the winter time, as it can potentially exacerbate those symptoms and dry out the throat if practised for too long.

Because sitkari calls for the inhalation to be done through the mouth, thus removing the filtering action of the nose, it is important to do this practice in an environment where the air is clean – avoid air-conditioned spaces.

Indigestion and constipation.

PRACTISING THE HISSING & COOLING BREATH

Find a comfortable seat, on the floor, or in a chair. You could also sit up against a wall if this helps with keeping your spine straight for the duration of the practice.

Gently close your eyes and bring your awareness within. Roll your shoulders back and down to create space in the front body and chest.

First, take a moment to settle in your body by taking a few breaths and take note of your general state of being.

Gently bring the lower and upper teeth together, parting the lips softly, and relax your tongue flat with the tip of the tongue resting on the back of the lower front teeth for sitkari. Breathe in through the mouth, sipping in the air on the top of the tongue. Or curl your tongue upward if you practise sheetali.

Exhale through the nose, and repeat this rhythm a few times, making the inhales and exhales the same length.

If that feels comfortable, you can also lengthen the exhalation, further enhancing the relaxing effect of this cooling technique. Antara kumbhaka (retention after the inhalation) in conjunction with the bandhas could also be added to this pranayama practice.

When you are done, return your breath to its natural rhythm, give yourself time to sit quietly and to observe any sensations, thoughts, or whatever else comes up.

NOTES

I practise sitkari because I cannot fold my tongue upward, despite trying many times. It is a genetic thing: some people can and others cannot, so don't beat yourself up over it if you cannot get your tongue in a twist :).

Below is the link to the video on my YouTube channel:

https://youtu.be/3Xv9U7ANWjo