Shitali Pranayama is one of many breathing exercises that yoga offers us. It is considered one of the basic Pranayama variations known as Mahakumbhakas. The term "Pranayama" is certainly familiar to you. It connects "prana," the life energy, with "ayama," control. When we control our breath, life energy is controllable. We influence when we inhale, hold our breath, and exhale. We also influence which parts of the body we direct our breath to. Here you will learn how Shitali Pranayama works, how to perform this breathing technique correctly, and what distinguishes it from other forms of Pranayama.
The tongue in focus
Shitali Pranayama is a breathing technique in which the tongue is rolled lengthwise. This plays a particularly important role in this form of breathing. The rolling lengthwise ensures that the inhalation occurs with a hissing sound. This is intensified by allowing the tongue to protrude slightly beyond the lips. Inhale through the mouth and exhale through the nose. In the meantime, hold your breath for as long as you can comfortably do so and exhale gently.
Learn with a teacher
Pranayama breathing exercises should always be learned and practiced with a yoga teacher before continuing the practice at home. Only then can you be sure of fully reaping their beneficial effects. Once you're experienced, you can practice Shitali Pranayama for up to 20 minutes. The best time to do this is in the morning.
Sit and breathe comfortably
If you want to practice Shitali Pranayama, choose a position where you can remain for a while without being restricted or disturbed. Cross-legged postures are preferable. Examples include the lotus position (Padmasana) or Siddhasana.
Cooling through breathing
You're probably familiar with dogs: They pant and cool their bodies with their tongues hanging out of their mouths. Shitali Pranayama works similarly. The hissing inhalation through the curled tongue cools you and your body. Cooling always represents calm. Shitali Pranayama provides this for body, mind, and soul. Excessive energies are cooled down to a normal level. In this context, Shitali Pranayama is also closely linked to Ayurveda: Pitta and appetite are normalized.
Experience the effects of Shitali Pranayama
You can benefit from the cooling effect of this breathing technique for illnesses associated with heat buildup in the body. This includes fever, but inflammation can also be cooled with the help of the breath. The cooling effect is associated with a cleansing of the body. Within the organism, this affects the blood, but the skin and digestive system also experience beneficial effects in Shitali Pranayama. Detoxification of the body is clearly the primary focus of this breathing technique. It can also temporarily reduce hunger and thirst.
Breathing also has calming effects on the mind. "Shitali" means "cooling," but also "calming." Harmony can be restored when exposed to warmth or heat. Stress often builds up in heated conversations and heated discussions. "Keeping cool," on the other hand, is an expression that shows that cooling down is closely linked to calming down. A car whose engine has overheated and whose cooling system may no longer be working quite as well as intended is also stressed in a figurative sense.
Variations of Shitali Pranayama
You can also perform cooling breathing in conjunction with kumbhakas or bandhas. Kumbhaka means you can briefly hold your breath after inhaling or exhaling. Bandhas are locks you can place in your body to channel energy. This is particularly effective when combined with breathing. However, this is a practice that should be learned from an experienced yoga teacher.
