Sheetali Pranayama, as its name suggests, is related to coldness. It provides coolness to our body. Hence it is also called Cooling Breath.

The word “Sheetali” is actually a Sanskrit word which means cooling. It is being taken from the original word “Sheetal” which means cold or soothing. There are great benefits of this pranayama. Sheetali Pranayama is an integral part of Pranayama. Which enables both performing controlled breathing yoga and calming the mind for meditation. This pranayama should be done after all the yogasanas, by doing this, the body’s tiredness is removed and remains in the body. Apart from this, it also provides peace of mind. This pranayama is like a shady tree which produces plenty of oxygen.

The most basic purpose of Sheetali breathing technique is that it reduces the temperature of the body which does have a positive effect on the endocrine glands as well as the nervous system.

According to the ancient text of Hath Yoga, the person who practices this pranayama becomes both young as well as attractive. It is also said that this pranayama is great in removing excess heat which is accumulated in the system. It also reduces excess biles. And also corrects the disorders of the spleen and works on fever too. Sheetali pranayama also provides control over hunger as well as thirst.

It has quite a soothing effect on the entire nervous system of the human body, especially in stimulation of the parasympathetic nervous system which also induces muscular relaxation and hence it is quite effective in the stress management. In case you are stressed then by simply practicing 10 minutes of Sheetali breathing can essentially calm your mind. This pranayama is quite effective in relaxation of both the mind and the body.

It has been prominently described in ancient and rare Yoga texts like Yoga Kundalyopanishad, Hatha Yoga Pradipika, and Gherand Samhita. Many people have benefited from this and are becoming.

Sheetali pranayama or the cooling breath is often done after practicing other asanas as well as pranayamas.

You can also read:- Kapalbhati PranayamaUjjayi PranayamaBhramari pranayama | Bhastrika Pranayama | Surya Bhedana Pranayama | Udgeeth Pranayama | Anulom Vilom pranayama |

How To Do Sheetali Pranayama

  • Sit any Comfortable  Pose SukashanVajrasna, Padmasana.
  • Close your eyes.
  • Now place your hands on the knees in Gyanamudra or Anjalimudra. And leave your body loose.
  • Then take out the tongue and fold it in such a way that it becomes like the shape of a tube or tube.
  • Then breathe slowly through the mouth through this tube. The air will pass through this tube to cool the mouth, palate and throat.
  • Fill the stomach with air.
  • Now turn the tongue inward and close the mouth.
  • After this, by bending your neck forward, attach the front part of your jaw to the chest.
  • Hold your breath by closing your mouth and nostril. ( Do hold your breath according to your comfort level)
  • Now straighten the neck from the back and let the air out of the nose.
  • Try to exhale, exceed the time of inhaling.
  • One can practice this pranayama ten times. After the practice of Pranayama, it can be extended in the summer season as per the requirement.

20 Benefits of Sheetali Pranayama

  1. The act of pulling the air via the tongue creates a cooling effect on the body.
  2. This pranayama relaxes both the mind and the body.
  3. As per hath Yoga, it can cure fever as well as disorders of the bile.
  4. It helps in the control and removal of hunger and thirst.
  5. This Practise is quite useful in pitta related diseases.
  6. It is also effective in hyperactivity.
  7. This practice of Pranayama helps in keeping the digestive system fine. If our digestion is good, then all stomach related diseases can be got rid of.
  8. If you are suffering from depression, then you should practice this pranayama. It acts as a panacea in reducing depression.
  9. It is quite beneficial in diseases of the spleen.
  10. This pranayama conquers hunger, thirst, fever (fever) and tuberculosis.
  11. It can be used as a pacifier before sleeping.
  12. According to yoga science, the regular practice of this pranayama for a long time has no effect of poison or snake bite on the person.
  13. If your BP or blood pressure is increased then you can reduce high blood pressure by practicing Sheetali Pranayama.
  14. It helps in fighting against the problem of insomnia.
  15. Irritability, anger in the talk, tension and warm nature are especially beneficial for individuals.
  16. Regulates the secretion of hormones in the genitals. And reduces the mental and emotional effects of lust.
  17. By practicing this pranayama regularly, you can get rid of your eye problem soon.
  18. By practicing this pranayama, we can reduce the mental and emotional excitement and spasticity of mind.
  19. Complaints of excessive sweating also provide relief.
  20. This pranayama is like a shady tree which produces plenty of oxygen.

Also, Read – Scientific Benefits of Pranayama

Precaution Sheetali

  1. In case you have low blood pressure then this pranayama can essentially bring down it even further. So you have to be quite careful about it.
  2. You may also feel a little bit of cold or tingling sensation in your throat due to the cold air, but this is normal.
  3. In case you feel dizzy then you should stop the practice of this pranayama and start the normal breathing.
  4. the case of those who suffer from Asthma, cold, cough or other respiratory-related problem, they shouldn’t try this pranayama.
  5. One should avoid doing this pranayama during the extremely cold days.

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