Sheetali (Cooling Breath - Rolled Tongue)
Sheetali is a traditional yogic breathing technique that involves inhaling through a curled tongue to draw moisture and cool air into the body. It rapidly lowers body temperature, soothes the nervous system, and alleviates symptoms of heat and agitation.
- 1Sit comfortably with an upright spine and relaxed shoulders.
- 2Stick your tongue out slightly and roll the outer edges upward to form a tube.
- 3Inhale slowly and deeply through the rolled tongue, feeling the cooling sensation of the air.
- 4Close your mouth, retract your tongue, and exhale slowly and completely through your nose.
- 5Repeat this cycle for 3 to 5 minutes, focusing on the cooling and calming effect.
Inhaling through the moist, rolled tongue utilizes evaporative cooling, directly lowering the temperature of the incoming air before it reaches the lungs. This sensory input of cool air, combined with a slow, controlled exhalation, stimulates the vagus nerve and shifts the autonomic nervous system into a parasympathetic state, reducing heart rate, lowering blood pressure, and mitigating the physiological markers of stress and hyperarousal.
Treats Symptoms
Target Metrics
Avoid in cold environments, during respiratory infections, or if suffering from low blood pressure or severe asthma.
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