Sheetali Pranayama: Cooling Breath For Stress Relief

This gentle Sheetali Pranayama practice invites you to cool the body, quiet the mind, and prepare the spirit for rest.

With each breath of air drawn over the tongue, tension melts and inner stillness unfolds. Let this sacred breath become a moment of calm bringing a serene presence. This is the breath of stillness with a tender ritual of cooling, calming, and coming home to your center.

Transcript

Welcome.

This is a space of warmth,

Rest and renewal.

Let yourself settle in.

In this practice,

We will be doing the Shitali breath together.

As you begin,

Settle into a position of ease,

Whether seated or lying down.

Let your body rest,

Supported by the earth beneath you.

Your spine is tall yet relaxed.

Close your eyes and turn your awareness inward.

Gently part your lips and curl your tongue,

Forming a small tube.

If curling the tongue is not accessible today,

Rest the tip of your tongue lightly against the roof of your mouth.

Slowly inhale through your tongue or through pursed lips,

Feeling the cool air wash over you like a refreshing breeze.

Let the breath spiral downward,

Soothing every space within.

Pause for a brief moment,

Holding this cool energy inside of you.

Exhale smoothly through your nose,

Releasing warmth,

Tension,

Anything that no longer serves you.

Feel the breath dissolving all that is heavy,

Leaving you lighter,

Freer,

More at ease.

Continue this rhythm,

Drawing in the crisp air,

Holding for a heartbeat and exhaling warmth with ease.

With each cycle,

Sense a quiet calm expanding within,

A gentle balance between cool clarity and grounded stillness.

Feeling this breath moving through the body for a few more moments.

Gradually let your breath return to its natural rhythm.

Notice the shift within,

Cool,

Refreshed,

And serene.

When you are ready,

Gently open your eyes,

Carrying this breath of tranquility with you into the rest of your day.

The light in me sees,

Honors,

And reflects the light in each and every one of you.

Namaste.