Cooling Breath (Sitali)

What it is A breath that literally cools the temperature of the air as it enters your body. You curl your tongue into a tube — or, if you can't curl your tongue, purse your lips into a small O — and inhale through that channel. The air is cooled by the shape of the tongue or lips before reaching the throat. Exhale through the nose.

What it does The effect is immediate. The breath feels cool and dewy entering the body. Body temperature lowers slightly. The nervous system settles in a particular way — softer, quieter, more receptive. Useful in hot climates, after physical exertion, or when emotions feel heated. For travelers in tropical countries or anyone whose nervous system runs hot under stress, Sitali is a precise tool. It does what other practices can't — it cools.

Use this when

• The body or weather feels hot

• You feel angry, frustrated, or agitated

• You need to cool down after a workout or argument

• You want a calming practice that doesn't put you to sleep

Length: 10 minutes Time of day: Midday in hot climates, or anytime emotional heat is high