Beat the Heat with Cooling Pranayama: Sitali, Sitkari, and Straw Breath
SUMMER SELF-CARE SERIES
Week 1: JUNE 2-8
When summer’s blazing sun leaves you feeling drained, overheated, or irritable, your yoga practice can offer a powerful antidote. Pranayama, the ancient art of yogic breathing, includes specific techniques designed to cool the body, calm the mind, and restore balance. One of the most effective methods for “beating the heat” is the Pranayama called Sitali breath, also known as the cooling breath. Not only is Sitali fabulous on those hot summer days but you can also bring it into your Menopause Yoga as it is also effective with hot flashes.
Let’s explore how Sitali works, why it’s so effective, and what to do if you physically can’t perform it—because yes, believe it or not, not everyone’s tongue is built for it!
What is Sitali Breath?
Sitali (pronounced sheet-ah-lee) comes from the Sanskrit word sheetal, meaning “cooling” or “soothing.” This Pranayama involves inhaling through a rolled tongue to bring cool air directly into the mouth and throat, helping to lower internal temperature and promote a sense of calm.
How to practice Sitali breath:
Sit in a comfortable position with your spine tall and shoulders relaxed.
Stick out your tongue and curl the sides upward into a tube or straw shape.
Inhale deeply through the rolled tongue, feeling the cool air enter.
Close your mouth and exhale slowly through your nose.
Repeat for 8–10 rounds, or until you feel refreshed.
Many yogis describe an immediate cooling sensation—not just physically, but emotionally. Sitali is especially helpful during hot summer days, after a sweaty workout, or anytime you’re feeling overheated, agitated, or stressed.
What if You Can’t Roll Your Tongue?
Here’s the catch: about 10–20% of the population genetically cannot curl their tongue. It’s a fun fact in biology—and a bit frustrating if you’re trying to practice Sitali breath! But don’t worry. Yoga offers wonderful alternatives that deliver the same cooling benefits without requiring a tongue roll.
1. Sitkari Breath
Sitkari is often called the “hissing breath” or “cooling breath” and works similarly to Sitali, but instead of curling the tongue, you gently clench your teeth and draw air in through the small gaps.
How to practice Sitkari breath:
Sit comfortably with your spine tall.
Gently press your upper and lower teeth together, slightly parting the lips.
Inhale slowly through your teeth, creating a soft hissing sound as the air moves in.
Close your mouth and exhale through the nose.
Repeat for 8–10 rounds.
Sitkari produces a similar cooling sensation and is an excellent choice for those who can’t roll their tongue—or for anyone looking for a quieter, more subtle practice.
2. Straw Breath
Another great alternative is Straw Breath, a simple method where you inhale through a drinking straw or purse your lips as if sipping through a straw. This technique slows down the breath, increases focus, and delivers a cooling, calming effect.
How to practice Straw Breath:
Sit comfortably and purse your lips as though you’re holding a straw between them. (Or actually use a clean straw if you prefer!)
Inhale slowly and gently through the pursed lips or straw.
Close your mouth and exhale slowly through your nose.
Repeat for 8–10 breaths.
Straw Breath is particularly beginner-friendly and can be practiced discreetly anywhere—whether you’re sitting at your desk, stuck in traffic, or waiting in a long line on a hot day.
Why Cooling Pranayama Works
Cooling Pranayama techniques like Sitali, Sitkari, and Straw Breath don’t just cool the physical body; they also pacify Pitta dosha in Ayurvedic tradition, which governs heat, intensity, and metabolism. When Pitta is elevated (especially in the summer), it can show up as irritability, inflammation, rashes, heartburn, or simply feeling “too hot.”
By practicing these cooling breaths, you invite a sense of ease, patience, and relaxation into your system—balancing both body and mind.
When to Practice Cooling Pranayama
Cooling Pranayama is best practiced:
During hot weather or heat waves
After intense physical activity
When feeling anger, frustration, or agitation
At the end of a yoga practice to soothe and center
During a hot flash
It’s generally not recommended in cold weather or if you’re already feeling chilly, as it can further reduce internal heat.
Intention of the Week
“Cool breath, calm mind”
—Let this guide your week.
Practice of the Week
Cooling Breath + Seated Forward Fold
Final Thoughts…
Whether you can roll your tongue for Sitali, or you opt for Sitkari or Straw Breath, cooling pranayama offers a simple, powerful way to stay cool, calm, and collected when the heat rises. Try incorporating these techniques into your summer wellness routine—and notice how even a few minutes of mindful breathing can transform your state of being.
Sign up and experience the classes that will be focusing on the cooling theme this week: June 2-8:
Monday
9am Hatha with Kathryn
5:30pm Vinyasa with Jessica
7pm Yin with Tom
Tuesday
9:30am Hatha with Tom
5pm Hathat with Lisa
6:30pm Vinyasa with Sarah
Wednesday
6am Hatha with Emily
9:30am Hatha with Charisse
12pm Hatha with Sarah
5pm Wall Ropes with Mary Beth
Thursday
9:30am Hatha with Kathryn
5pm Hatha with Kathryn
6pm Vinyasa with Emily
Friday
6am Vinyasa with Michelle
9am Hatha with Lisa
9:30am Vinyasa with Charisse
5:30pm Hatha with Sarah
Saturday
7:45am Hatha with Lisa
10am Hatha with Tom
Sunday
8am Hatha with Michelle