Cooling Breath (Sitali Pranayama)
Materials Needed
Feeling
Frightened
How to Do It
Sit comfortably and stick out your tongue slightly, curling the sides upward if you can. Inhale slowly through your mouth, allowing the air to feel cool as it passes over your tongue. Exhale through your nose. Repeat for a few minutes.
Why It Works
Cooling Breath has a calming effect on the nervous system and can help reduce the physical intensity of fear, bringing your body back to a state of calm.
Guided Practice
Sit comfortably with your back straight. Close your eyes and take a few deep breaths, bringing your awareness to your mouth. Imagine the sensation of cool air passing through your lips. Notice any sensations of calm or cooling. Allow yourself to be with these feelings, without breathing in the cooling air just yet.
Curl your tongue into a tube shape or gently place the tip of your tongue against the roof of your mouth, and breathe in through your mouth. Feel the cool air passing over your tongue, bringing a sense of freshness and calm. Notice the sensations—perhaps a coolness in your mouth, a refreshing sensation in your throat, or a lightness in your chest.
As you continue with the cooling breath, visualize a gentle breeze moving through your body, calming and soothing every part of you. You might notice a belief about cooling or feel a familiar sense of relaxation and ease. Allow yourself to explore these sensations fully, staying present with each breath.
Notice what feelings or memories arise with this cooling sensation. Is there a familiar association with calm or a sense of peace from the coolness? Explore these sensations, allowing them to deepen your relaxation.
When you feel ready, return to your normal breathing pattern and take a few more deep breaths, noticing the cooling effect throughout your body. Notice how your body feels now—whether there is a sense of calm, refreshment, or perhaps a renewed connection to your own breath. Allow yourself to stay with this feeling for a few moments, enjoying the sensation of cooling and calming. When you are ready, gently open your eyes, carrying this sense of refreshment and tranquility with you into your day.