Cooling and Hissing Breath - The Science Behind Sheetali and Sheetkari Pranayama

By Tanmay Bhati -


        In today's fast-paced world, where stress and anxiety have become an integral part of daily life, ancient practices like yoga offer a sanctuary of peace and rejuvenation. Among the multitude of yoga techniques, pranayama stands out as a powerful tool for controlling the breath and calming the mind. Two pranayama techniques, Sheetali and Sheetkari, have garnered attention for their unique physiological and neurological effects, offering practitioners a pathway to tranquillity and enhanced cognitive function.


The Science Behind Sheetali and Sheetkari Pranayama

Sheetali Pranayama - 

        Sheetali, also known as "Cooling Breath," involves inhaling through a rolled tongue or over the teeth, creating a cooling sensation in the mouth and throat. This technique is particularly beneficial during times of excessive heat or emotional agitation.


Technical Aspects -

  1. To practice Sheetali, sit comfortably in a cross-legged position.
  2. Roll the tongue into a tube or if unable to roll the tongue, press the tip against the back of the front teeth.
  3. Inhale deeply through the mouth, feeling the cool air as it passes over the tongue or teeth.
  4. Close your mouth and gently release the breath via your nose.
  5. Repeat multiple times, progressively lengthening the time between each inhale and exhale.


Influence on Neuro Activity - 

Sheetali pranayama induces a parasympathetic response in the nervous system, triggering the relaxation response. The cool air stimulates the vagus nerve, which in turn activates the body's rest-and-digest mode, promoting a sense of calmness and reducing stress levels.


Waves Produced -

Sheetali pranayama encourages the production of alpha brain waves, associated with a relaxed yet alert mental state. These waves promote mental clarity, creativity, and overall well-being.


Benefits -

1. Stress Reduction - Sheetali calms the mind and alleviates stress by regulating the autonomic nervous system.

2. Temperature Regulation - The cooling effect of Sheetali helps regulate body temperature, especially beneficial during hot weather or hot flashes.

3. Improved Digestion - By activating the parasympathetic nervous system, Sheetali enhances digestion and reduces acidity.


Sheetkari Pranayama -

        Sheetkari, or "Hissing Breath," involves inhaling through the teeth, with the tongue pressed against the palate. This technique offers similar benefits to Sheetali but is particularly effective for those who cannot roll their tongues.


Technical Aspects -

  1. Sit comfortably with the spine erect.
  2. The tongue tip should be pressed up against the lower palate.
  3. Inhale slowly and deeply through the teeth, producing a hissing sound.
  4. Close your mouth and release the breath via your nose.
  5. Continue in multiple cycles while keeping a constant cadence.


Influence on Neuro Activity -

Like Sheetali, Sheetkari pranayama induces a relaxation response in the nervous system, promoting calmness and mental clarity. The rhythmic sound of inhalation and exhalation helps focus the mind, enhancing mindfulness and reducing distractions.


Waves Produced -

Sheetkari pranayama stimulates the production of theta brain waves, which are associated with deep relaxation and meditative states. These waves promote emotional healing, creativity, and intuition.


Benefits -

1. Stress Relief - Sheetkari induces relaxation and reduces stress levels by activating the parasympathetic nervous system.

2. Improved Focus - The rhythmic breathing pattern enhances concentration and mental clarity.

3. Emotional Balance - Sheetkari promotes emotional stability and resilience by calming the mind and soothing the nervous system.


Activating the Energy Channels -

        Both Sheetali and Sheetkari pranayama techniques help balance the flow of energy through the nadis, or energy channels, in the body. While they primarily activate the Ida and Pingala nadis, which represent the lunar and solar energies respectively, their effects on the central Nadi, Sushumna, are indirect but profound. By harmonizing the breath and calming the mind, these practices prepare the groundwork for the awakening of Sushumna, facilitating spiritual growth and self-realization.


- Tanmay Bhati

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