Cool, Calm And Collected: A Guided Sitali Breath Practice

Discover the cooling and calming power of Sitali (Sītālī), a traditional Yoga breathing technique designed to soothe the mind and body. In just five minutes, this guided practice will introduce you to the benefits of Sītālī, explain how it works and guide you through the breath. Perfect for moments of stress, heat or overwhelm, this practice offers a simple yet effective way to restore balance and ease. Whether you're new to Yoga or an experienced practitioner, Sītālī is a refreshing tool to carry into your daily life.

Transcript

Welcome.

In this short practice we'll be exploring Sheetally,

A calming and cooling breathing technique.

This practice helps reduce heat in the body and mind,

Promoting a sense of ease.

Sheetally involves inhaling through a rolled tongue or slightly parted lips,

Allowing the breath to feel cool as it enters.

It's great for using on warm days or when you feel just generally a bit overheated.

If you can't roll your tongue,

Don't worry.

Simply purse your lips as if sipping through a straw.

So let's begin.

Try and sit comfortably with your spine upright.

Relax your shoulders and soften your face.

Now roll your tongue or purse your lips.

Bring the chin down towards the chest.

When you're ready to inhale,

Breathe in deeply through the rolled tongue or lips as you raise your head just as much as is comfortable.

Feel the cool sensation as the breath flows in.

At the top of the breath,

Close the mouth,

Bring the chin back down towards the chest and then exhale slowly through your nose.

When you're ready to inhale again,

Roll the tongue,

Breathing in,

Raising the head just as much as is comfortable.

At the top of the breath,

Close the mouth,

Bring the chin back down to the chest and exhale comfortably through the nose.

Let's repeat that process four more times.

Whenever you've completed or you've just had enough,

Allow the breathing to return to normal and simply sit quietly and observe.

Notice how you feel now.

Maybe a little cooler,

Calmer or even a little more balanced.

You can use Sheetally any time you need to restore ease or coolness.

Thank you for joining me today.

Enjoy the rest of your day.