Pranayama Practice: Shitali Pranayama (Audio Recording)

Pranayama

According to Ayurveda, prana is considered the life force of all things. Prana roughly translates to “vital life force” and ayama translates to “expansion”. Therefore, pranayama means “expansion of the vital life force”. When we practice pranayama we are working to expand the lungs by filling them with prana or breath.

There are many forms of pranayama in Ayurveda. Some increase lunar energy like Adham Pranayama or Shitali Pranayama which we will discuss in this post. While others increase solar energy like Kapalabhati Pranayama or Bhastrika Pranayama. Finally there are pranayama practices that balance both the lunar and solar energies like Nadi Shodana Pranayama, Bhramari Pranayama, or Ujjayi Pranayama.

Shitali Pranayama (Cooling Breath)

In this Ayurveda pranayama audio recording, you will be led through a 10 minute Shitali Pranayama breathing practice. In Ayurveda, pranayama is used as a treatment or chikitsa and depends on the dosha of the person and their current imbalances. Shitali breathing is considered a cooling or calming form of pranayama. In fact, shitali means “cooling.” Cooling forms of pranayama like Shitali are generally recommended for pitta dosha and pitta imbalances. This is because pitta is associated with the fire element and the quality of heat or uṣṇa. In Ayurveda, there are two main tenets: 1) like increases like; and 2) opposites balance. Therefore, since pitta is hot, it should be balanced by cold or cooling recommendations. 

Shitali means cooling. It is said that shitali pranayama cools down your mouth as well as the energy of the head. The Shitali breathing practice is centered in the mouth and curled tongue. To practice Shitali pranayama, you curl the tongue and inhale your breath through the curled tongue like it were a straw. Your inhale will even sound a little like a slurping sound or even a serpent’s hiss which is why this breathing practice is also sometimes referred to as the serpent’s breath. Then after the inhalation, you will close your mouth and hold the breath for a moment. And then exhale through the nose. Now for anyone with high blood pressure or a heart condition. Don’t practice breath retentions. Also children should not practice breath retentions. Now not everyone is able to curl their tongue, so don’t be discouraged if this is not possible for you. You can still practice this pranayama by pursing the lips and imagining you are sucking in air through a straw through your pursed lips.

The breathing practice of Shitali Pranayama is designed to cool heat and inflammation in the body. This form of pranayama is used traditionally in Ayurveda to combat thirst, high blood pressure, hyperacidity as well as improve digestion, absorption and assimilation. Now follow along as you are led through the Ayurveda breathing technique of Shitali pranayama or cooling breathing.

Music by Fried Coffee.