Sitali – Rolled Tongue Breathing

This breathing practice cools the body and calms the mind. It also induces our muscles to relax and is said to help reduce blood pressure and acid stomach.  However those who suffer from low blood pressure and constipation are advised to refrain from the practice. It is also not recommended to do in the winter months.

Note: Some people do not have the ability to roll their tongue. These people can perform Seetkari Beathing (see below) for similar results.

  • Sit in any comfortable position and close your eyes and relax.
  • Extend your tongue outside your mouth as far as possible ☺
  • Roll the sides of the tongue up so that it forms a tube.
  • Inhale through that tube of your tongue taking the breath right down to the bottom of your lungs.
  • Withdraw the tongue, close the mouth and exhale through your nose.
  • The inward breath will produce a gentle wind sound, slow your breath down to a comfortable relaxed  pace and practice 10 – 15 breaths. In really hot weather practice longer.

Seetkari – Hissing Breathing

This breath has the same effects as Sitali but also helps to keep the gums healthy.

  • Sit comfortably, close your eyes and relax.
  • Hold your teeth together and part your lips exposing your teeth, keep your tongue flat.
  • Inhale through your teeth taking the breath right down to the bottom of your lungs
  • Close your mouth and exhale through your nose.
  • The inward breath will produce a gently hissing sound, slow your breath down to a comfortable relaxed pace and practice 10 – 15 breaths or longer if you like.