Sheetkari Pranayama is a simple and very easy to perform breathing practice to cool the body and calm the mind. Sheetkari pranayama, is also called Hissing Breath. It is one of the most powerful and effective cooling breathing techniques widely used in yoga. Sheetkari pranayama helps in balancing the inner system and reduces heat in the body. When a practitioner practices sheetkari pranayama daily, it brings a fresh feeling to his or her body and mind. For cooling the body, this one is a simple, natural, and soothing practice among all the types of pranayama popularly used in yoga. Today, in this post, we will explore this simple, natural and calming breathing method. Let us try to understand the simple, easy and beautiful working of Sheetkari Pranayama. It is not difficult so you do not need to bend or twist to practice it. For practicing it successfully you only need to breathe with awareness. Let us start learning how this ancient practice is helpful for every practitioner to find balance in his or her daily life.
What is Sheetkari Pranayama?
Sheetkari pranayama, also known as Hissing Breath, is a cooling pranayama that creates a soft hissing sound during the inhale. The word “Sheetkari” has been taken from the Sanskrit word “Sheet,” which means cool and calm. It is very close to Sitali Pranayama and Shitali Pranayama, both of which are cooling breathing techniques.For performing sheetkari pranayama, practitioners breathe in clean and cool air through the mouth as well as breathe out very slowly through the nose.his sitkari breath refreshes the mind and body of the person. It is a very helpful practice in summer or during hot weather or when we feel tired, stressed, and angry.
- Easy Sitting Posture
For performing Sitkari Breath, practitioners first of all sit in a position of Sukhasana (An Easy Sitting Pose), Padmasana (Lotus Pose), or on a chair keeping the spine tall and straight.
- Relax and Prepare
Practitioners trying to perform the cooling breath, need to close their eyes and take slow and normal breaths. As they breathe in and out, they should feel their body relax, their mind slow down, as well as their whole self becoming cool and calm.
- Shape the Mouth
Practitioners have to make the shape of their mouth for practicing sitkari breath. They should slowly bring their teeth together gently without pressing hard. They should open their lips slightly so that their teeth show up.
- Inhale Through the Teeth
Practitioners will breathe in slowly through their teeth. As they breathe, a soft hissing sound will come out. Because of this hissing sound, it is known as hissing breath or sheetkari pranayama.
- Exhale Through the Nose
To exhale, cooling breath practitioners gently close their mouth after breathing in. Then slowly breathe out through their nose with a slow speed. They will feel the air leaving their body as their mind becomes calm and relaxed.
- Repeat
Practice this hissing breath as many times as you can or at least make five to ten rounds. Take rest if you start feeling light-headed. You can also try Sitali Breath, which is a similar method. In this method of breathing, practitioners need to roll the tongue into a tubelike shape. But in Sheetkari Pranayama, practitioners need to keep the tongue flat and use the teeth to guide the air.
Best Time to Practice
Sheetkari pranayama is best practiced early morning or evening, after yoga asanas, on hot days, when you feel angry, tired, or overheated, after a workout. Avoid it during winter or if you have a cough or sinus issue.
Benefits of Sheetkari Pranayama
sheetkari pranayama provides amazing benefits. Let us discuss those benefits and how it supports the health of the practitioners as well as peace of mind.
- Cools the Body
Sheetkari pranayama helps the practitioners in reducing the heat from their overall body. It is a very useful as well as simple cooling technique, especially during hot summer days or for people who often feel hot.
- Calms the Mind
The gentle and soothing sound that generates during the cooling breath, along with the cool air, helps the brain feel calm and relaxed. It slowly lowers stress, clears the mind, and brings deep inner peace.
- Supports Digestion
This hissing breath cools as well as calms the stomach and soothes the nerves gently. It improves digestion by keeping it strong, steady, and smooth. Good digestion and a calm stomach helps the body feel lighter, healthier, and more balanced.
- Balances the Nervous System
This sitkari pranayama helps your nerves stay cool and calm, relaxed, as well as steady. Sheetkari breath brings a quiet feeling inside, as well as makes the mind clear and the body feel more balanced, peaceful, and comfortable.
- Improves Skin and Eyes
The regular practice of this cooling breath gets the skin start glowing naturally. This practice also refreshes tired eyes, reduces dullness, as well as makes the face look calm and bright.
Practitioners can easily get all of these benefits with just a few minutes practice everyday.
Things, That Every Practitioner Must Avoid
- To get the best results from this cooling breathing technique, keep these tips in mind:
- Don’t open the mouth too wide
- Inhale slowly, don’t rush
- Avoid the practice if you have asthma or cold
- Don’t practice in cold weather
- Pay attention always to the requirements of your body. If you see anything wrong in your practice, stop the practice and take a rest.
Add Sheetkari to Your Daily Yoga
Sheetkari pranayama is a perfect fit for a practitioner’s daily yoga routine. It cools him or her down after asanas and helps prepare the mind for meditation. Even if a practitioner is not doing a full yoga session, just 3–5 minutes of sheetkari pranayama can bring balance. It works well after a walk, housework, or anytime when feeling stressed.
Feeling warm or upset? Try 5 rounds of hissing breath and notice how your body feels cool and your mind feels calm.
Easy Practice Plan
If you are just beginning the practice of sheetkari breath, try this plan:
Morning: First of all do the yoga poses, after that perform five rounds of sheetkari pranayama.
Afternoon: If it’s hot or you are feeling tired, practice three to four rounds of sheetkari breath to make yourself cool and calm.
Evening: it is good to add this cooling breath to your routine to relax before going to bed.
You can also explore Sitali Pranayama or Shitali Pranayama on other days for variety. These are also pranayama for cooling the body and give similar benefits but the practitioners who feel it difficult to roll their tongue, should stick to sheetkari as rolling tongue is more difficult than keeping the teeth together in sitkari breath.
Sheetkari pranayama is more than just a way to breathe. It’s a small but a very effective tool for feeling peace. In today’s fast world, this cooling breathing technique is like a soft breeze on a hot day. Whether you feel tired, angry, or warm, take a few moments for this practice. Close the eyes and let the hissing breath cool your body as well as calm your mind. One mindful breath makes the day better. So, let us make this part of our yoga journey. With each practice, feel the coolness, the calm, and the joy that comes from within.
