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Beat the Heat with Shitali and Shitkari Pranayama

Beat the Heat with Shitali and Shitkari Pranayama

15 Jun 2023

Beat the heat this summer with Shitali and Shitkari Pranayama! These ancient yogic breathing techniques can help improve digestion, increase energy levels, and improve respiratory function. In this blog post, we'll explore what shitali and shitkari pranayama are, their benefits, how to perform them, and when to practice them. Keep reading to discover how you can use these simple yet effective techniques as part of your daily health routine!

What is Shitali and Shitkari Pranayama?

Shitali and Shitkari Pranayama are two breathing practices that involve inhaling cool air through the mouth. Shitali involves rolling the tongue into a tube shape and inhaling through it, while Shitkari involves making a hissing sound as you inhale through your teeth. Both techniques have a cooling effect on the body and can help to calm the mind.

These pranayama techniques are believed to balance doshas in Ayurvedic medicine, particularly pitta dosha which is associated with heat and inflammation. They also improve respiratory function, increase energy levels, and aid digestion. Incorporating these calming breaths into your daily routine can help to beat the heat during hot weather months while improving overall wellbeing.

Shitali Pranayama

Shitali Pranayama is a breathing practice that involves inhaling through the mouth and exhaling through the nose. This cooling breath technique helps to calm and soothe the body, making it especially beneficial during hot weather. One of the key benefits of Shitali Pranayama is its ability to improve digestion by reducing inflammation in the digestive tract.

Shitali Pranayama can help improve digestion by reducing inflammation in the digestive tract.

To perform Shitali Pranayama, sit comfortably with your back straight and your eyes closed. Roll your tongue into a tube shape and gently inhale through it as if sipping air from a straw. After filling your lungs, exhale slowly through your nose. Take 5-10 deep breaths in this manner, focusing on relaxing each muscle group with every exhalation.

While performing Shitali Pranayama, it's important to keep some precautions in mind. If you have low blood pressure or are feeling cold or congested, avoid practicing this breathing exercise as it can aggravate these conditions. Additionally, be sure to start with short sessions before gradually increasing duration over time for optimal results.

Shitkari Pranayama

Shitkari Pranayama is a breathing practice that can help calm the body and mind while improving respiratory function. To perform Shitkari Pranayama, sit comfortably with your back straight and inhale through your mouth while keeping your tongue pressed against the roof of your mouth. Exhale through your nose, then repeat for several rounds. This cooling breath can be especially beneficial during hot weather or times of increased stress.

While Shitkari Pranayama has many benefits, including improved digestion and increased energy levels, it may not be suitable for everyone. It's important to avoid this practice if you are experiencing any respiratory issues. As with any yoga practice, it's best to consult with a qualified instructor before incorporating it into your routine.

Benefits of Shitali and Shitkari Pranayama

Shitali and Shitkari Pranayama are breathing exercises that offer a plethora of health benefits. These techniques can help improve digestion by cooling the body and reducing inflammation in the gut. Moreover, they increase energy levels by supplying more oxygen to the bloodstream, which leads to higher metabolic rates and better overall performance.

Another significant benefit of practicing Shitali and Shitkari Pranayama is improved respiratory function. These techniques help clear nasal passages, reduce mucus buildup, and strengthen lung capacity. As a result, individuals who practice these breathing exercises regularly may experience fewer instances of colds or other respiratory illnesses while also improving their ability to exercise or engage in physical activity for extended periods without becoming winded or fatigued quickly.

Improved Digestion

If you've been experiencing discomfort due to acidity, incorporating Shitali and Shitkari Pranayama into your daily routine may provide some much-needed relief. These breathing exercises can help reduce the amount of acid in your stomach, improving digestion overall. Additionally, they can aid in relieving constipation by stimulating bowel movements and promoting healthy gut flora.

By practicing Shitali and Shitkari regularly, you can also improve your gut health. The deep breaths involved in these pranayama's increase oxygen flow throughout the body which helps clear out toxins that could be harming your digestive system. This improved circulation also encourages a healthier microbiome environment in the gut for better absorption of nutrients from food and smoother digestion overall.

Increased Energy Levels

Better blood circulation leads to higher oxygen supply to the body, resulting in reduced fatigue and tiredness. Practicing Shitali Shitkari Pranayama can significantly improve your energy levels throughout the day. By practicing this breathing technique, you can increase your lung capacity and boost your overall respiratory function.

Benefits of

  • Enhanced productivity
  • Improved focus and concentration
  • Reduced stress levels

So, if you're feeling sluggish or lethargic during sweltering summer days, try incorporating Shitali Shitkari Pranayama into your daily routine. With improved blood circulation, higher oxygen supply to the body and reduced fatigue - you'll be able to beat the heat with ease!

Improved Respiratory Function

If you're looking to improve your respiratory function, incorporating Shitali and Shitkari pranayama into your daily routine can work wonders. These breathing techniques are known to provide numerous benefits for the respiratory system, such as:

  • Strengthening of respiratory muscles
  • Increased lung capacity
  • Reduced risk of respiratory diseases

Regular practice of these pranayama's can help individuals breathe more deeply and efficiently. Stronger lungs and improved respiratory function also have positive effects on overall health, by increasing oxygen flow throughout the body. So why not try adding Shitali and Shitkari pranayama to your daily routine? Your lungs will thank you!

How to Perform Shitali and Shitkari Pranayama

One way to perform Shitali Pranayama is to sit in a comfortable seated position with your hands on your knees. Curl the sides of your tongue up towards each other, making a tube-like shape with it. Inhale deeply through this tongue-tube and hold for a few seconds before exhaling through the nose.

To perform Shitkari Pranayama, sit comfortably with an upright spine and close your eyes. Create a small gap between your lips by placing the tip of your tongue on the roof of your mouth behind the front teeth. Inhale slowly and deeply through this gap while making a hissing sound like that of air passing over wet skin or grass blades. Hold briefly before exhaling slowly through both nostrils.

Remember to practice either pranayama technique regularly, especially during hot weather when they can benefit overall health by cooling down body temperature, increasing energy levels, improving digestive function, and enhancing respiratory function as well!

Shitali Pranayama Technique

Shitali Pranayama is a breathing technique that involves inhaling through the mouth and exhaling through the nose. This technique can help cool down the body, making it an excellent practice during hot weather. It also has several other benefits, such as reducing stress levels, improving digestion, and boosting energy levels.

To perform Shitali Pranayama, sit in a comfortable position with your back straight and shoulders relaxed. Curl your tongue into a tube-like shape and slowly inhale air through the mouth. After filling your lungs with air, retract your tongue and close your mouth while exhaling slowly through the nostrils.

While performing this pranayama technique, make sure to keep yourself hydrated by drinking plenty of water throughout the day. Also, avoid overexerting yourself if you feel uncomfortable or experience any dizziness or nausea.

Overall, incorporating Shitali Pranayama into your daily routine can have many health benefits for both mind and body. So why not give it a try next time you're feeling overheated?

Shitkari Pranayama Technique

To start, sit comfortably with your back straight and shoulders relaxed. Then, curl your tongue backwards so that it forms a tube-like shape. Inhale deeply through this tube as if you are drinking water, and then exhale slowly through your nose. Repeat this cycle for five to ten minutes.

Variations and modifications in Shitkari pranayama

If you find it difficult to curl your tongue back or have limited mobility in the tongue area, don't worry! You can still practice Shitkari by placing your teeth together and gently parting the lips while inhaling deeply through them instead of using the tongue. Experiment with different variations until you find what works best for you.

Incorporating Shitkari Pranayama into Your Routine

Practicing Shitkari regularly has numerous benefits such as reducing stress, improving digestion, boosting immunity levels, among others. Besides these physical advantages,it also calms our mind thus promoting overall wellbeing.To reap its full effects,take out some time from everyday routine to incorporate breathwork like shitikarai regularly into life.It's truly one of nature's wonders!

When to Practice Shitali and Shitkari Pranayama


During hot weather, practicing shitali and shitkari pranayama can help you beat the heat. These breathing exercises have a cooling effect on the body, which can be especially beneficial during summer months or in warmer climates.

After a meal, it's also a good time to practice these pranayamas. They aid digestion by increasing blood flow to the digestive system, helping to break down food more efficiently and reduce bloating or discomfort after eating. Incorporating shitali and shitkari pranayama into your daily routine after meals can lead to improved overall wellness.

Combat Dehydration:

  • Drink plenty of water before practicing pranayama
  • Avoid practicing pranayama in dry heat
  • Practice in a cool place

Stay Cool:

  • Sit comfortably with crossed legs
  • Curl your tongue for shitali or press it to teeth for shitkari
  • Inhale slowly through mouth
  • Hold breath for few seconds
  • Exhale slowly through nose

Lower Body Temperature:

  • Same steps as above

By incorporating these breathing techniques into our daily routine, we can not only stay cool but also reap numerous health benefits such as improved digestion and increased energy levels. So give them a try next time when you want to beat the heat!

After a Meal

Improve your digestion and metabolism after a meal with Shitali Pranayama. This breathing exercise involves inhaling through the mouth, curling the tongue into a tube shape, and exhaling through the nose. It has been shown to cool down the body, regulate body temperature, and stimulate digestive enzymes to improve digestion.

Reduce bloating and flatulence using Shitkari Pranayama. This technique involves inhaling through pursed lips with teeth exposed followed by an exhalation through the nose. It helps release excess heat from the stomach while promoting relaxation in abdominal muscles that can reduce bloating and flatulence.

Enhance nutrient absorption by practicing controlled breathing after meals. Deep inhalations followed by complete exhalations help activate the parasympathetic nervous system which promotes restful activities such as digesting food efficiently without stress or tension in your body!


In conclusion, incorporating Shitali and Shitkari Pranayama into your daily routine can benefit your health. By practicing these breathing exercises regularly, you may experience improved digestion, increased energy levels, and better respiratory function. Not only do they offer physical benefits but also help in reducing stress and promoting relaxation.

Overall, it is worth trying out these simple yet effective pranayama techniques as a part of your overall wellness plan. Take some time to practice them each day and notice the positive changes they bring about in your mind and body. Don't let the summer heat get you down - beat it with Shitali and Shitkari Pranayama!