シータリー呼吸法

Sitali Pranayama, often called the Cooling Breath, is a classical yogic breathing technique described in the Hatha Yoga Pradipika and other foundational texts. The word “Sitali” comes from the Sanskrit root “sit,” meaning cool or soothing, and the practice lives up to its name by drawing air over the moist, curled tongue to create an evaporative cooling effect before the breath enters the lungs. This unique mechanism makes Sitali one of the few pranayama techniques that directly lowers body temperature, making it especially valued in hot climates and during the summer months. In the Ayurvedic framework, Sitali is prescribed to pacify excess Pitta (heat and fire) in the body and mind, addressing conditions ranging from physical overheating to emotional irritability and inflammation.

Step-by-Step Instructions

1. Sit in a comfortable upright position such as Sukhasana (Easy Pose) or Padmasana (Lotus Pose). Let the spine be tall and the shoulders relaxed.
2. Close the eyes and take two or three natural breaths to settle into the practice.
3. Open the mouth and curl the tongue lengthwise into a tube or straw shape, extending the tip of the tongue slightly past the lips.
4. Inhale slowly and deeply through the curled tongue, drawing the air across its moist surface. You should feel a cool sensation on the tongue and in the throat as the air enters.
5. At the top of the inhale, close the mouth and draw the tongue back to its resting position behind the upper teeth.
6. Exhale slowly and completely through the nose, allowing the body to release heat with the outbreath.
7. Open the mouth, re-curl the tongue, and repeat. Practice for eight to fifteen rounds, or up to five minutes.

Benefits

• Lowers body temperature through evaporative cooling as air passes over the moist tongue, making it uniquely effective for heat management
• Calms the nervous system and reduces Pitta-related symptoms such as irritability, anger, and mental agitation
• Lowers blood pressure and heart rate through the combination of slow breathing rhythm and cooling sensory input
• Soothes inflammation in the digestive tract and may help manage acid reflux symptoms when practiced regularly
• Reduces thirst and can create a sensation of refreshment, historically valued during long meditation sessions in warm climates
• Improves focus and mental clarity by cooling the emotional heat that often underlies scattered attention

Tips for Practice

• Approximately one-third of the population cannot genetically roll their tongue. If you are unable to curl your tongue, practice Sitkari Pranayama (hissing through the teeth) instead — it provides the same cooling benefits through a different mechanism.
• Avoid practicing Sitali in heavily polluted environments or very cold weather. The open-mouth inhale bypasses the nasal filtration and warming systems, so air quality and temperature matter more than usual.
• Keep the inhale slow and deliberate. Rushing the breath through the curled tongue reduces the evaporative cooling effect and diminishes the technique’s primary benefit.
• If the tongue or mouth feels dry after several rounds, sip a small amount of water and resume. Hydration supports the evaporative mechanism.

When to Use

Sitali Pranayama is the go-to practice when you need to cool down, both physically and emotionally. It is ideal during summer yoga sessions, after vigorous Vinyasa or Ashtanga practice, or anytime you feel overheated. In the middle or end of a practice session, several rounds of Sitali can bring the body temperature down and shift the nervous system from active exertion to calm recovery.

Beyond the mat, Sitali is a valuable tool for managing hot flashes, cooling down after outdoor exercise in warm weather, or calming the fiery emotions that accompany anger, frustration, or impatience. In Ayurvedic practice, it is commonly recommended during Pitta season (summer) as part of a daily routine to maintain constitutional balance. A few minutes of Sitali breathing during a midday break can restore a sense of cool composure when the heat of the day — or the heat of a busy schedule — feels overwhelming.