Cooling Breath

A pranayama practice that draws the inhale across the tongue or lips, inviting a cooling quality of attention before releasing the breath through the nose.

“Sip the inhale gently. Close the mouth. Let the exhale leave softly.”

Sitali Pranayama is a cooling breath practice. The inhale is shaped by the tongue or lips, creating a slower, more textured entry of air. The exhale leaves through the nose. The practice invites sensitivity, patience and a quiet relationship with the mouth, throat and breath.

The purpose is not to make the breath impressive. The purpose is to explore whether the breath can become smooth, unforced and easy to receive. Cooling Breath works best when it feels subtle rather than effortful.

1. 1Sit in a comfortable position.
2. 2Allow the spine to feel upright without strain.
3. 3Rest the hands somewhere easy.
4. 4Let the jaw soften.
5. 5Curl the sides of the tongue if this is available.
6. 6If the tongue does not curl, shape the lips into a small rounded opening.
7. 7Inhale slowly across the tongue or through the lips.
8. 8Close the mouth gently.
9. 9Exhale through the nose.
10. 10Continue for a few comfortable rounds.
11. 11Return to natural breathing and notice the after-effect.

Instead of searching for the “correct” position, notice:

• •Is the jaw gripping around the shape of the breath?
• •Can the inhale be quiet rather than drawn in sharply?
• •Does the throat remain soft?
• •Is the exhale through the nose smooth and unhurried?
• •What changes when the breath becomes smaller?

The inhale is received through the shaped tongue or lips. The mouth then closes and the exhale leaves through the nose. Keep the breath light enough that the throat, face and chest remain at ease.

Observe the quality of effort around the mouth, jaw and shoulders. Some students cannot roll the tongue, and this is simply anatomical variation. Offer the rounded-lip version without making it feel secondary.

Reflect after practising:

• •What did you notice in the tongue, lips or jaw?
• •Did the inhale feel smooth, sharp or dry?
• •Could the exhale through the nose remain relaxed?
• •What changed after returning to natural breathing?

Rather than mistakes, you may notice:

• •Pulling the inhale too strongly
• •Gripping the jaw
• •Lifting the shoulders
• •Holding after the inhale
• •Forcing the tongue to curl
• •Continuing when the mouth feels dry or uncomfortable

• •Use a rounded-lip inhale instead of a curled tongue
• •Practise fewer rounds
• •Reduce the length of the inhale
• •Pause between rounds with natural breathing
• •Keep the mouth shape soft and small
• •Stop if the breath feels strained

• ✓The breath remains comfortable.
• ✓The face and jaw feel soft.
• ✓The exhale leaves easily through the nose.
• ✓The practice can be released without agitation.