cooling breath
A cooling breath for hot moments and gentle settling.
traditional name: sitali pranayama
A cooling inhale through the tongue followed by a soft nose exhale.
The unusual mouth shape slows the inhale and makes the breath feel intentional.
Sitali is a traditional pranayama practice associated with cooling and settling the body.
Skip the tongue curl if it feels awkward. Breathe gently through pursed lips instead.
these notes summarize research related to controlled breathing. individual results vary, so keep the practice comfortable and stop if you feel unwell.
Effects of voluntary slow breathing on heart rate and heart rate variability: A systematic review and meta-analysis
Slow breathing may support body temperature regulation and calm
Consistent reduction in heart rate across studies
Enhanced heart rate variability and autonomic balance
Effective for stress management and emotional regulation