Pitta‑Cooling Breathwork Recipe

A soothing pranayama practice to cool the body, soften irritability, and calm excess heat.

Purpose

A gentle cooling breath that supports emotional balance, reduces internal heat, and helps settle agitation. Traditionally used in Ayurveda to pacify Pitta energy, especially during warm seasons or heated emotional states.

Ingredients

• Rolled tongue (Sheetali) or teeth‑sipping variation (Sheetkari)

• 6‑count inhale

• 6‑count exhale

• Comfortable seated posture

Instructions

1. Sit comfortably with your spine tall and shoulders relaxed.

2. Roll your tongue into a tube (or gently part your teeth and inhale through the sides of your mouth if you can’t roll your tongue).

3. Inhale through the tongue tube for a slow count of 6, feeling cool air enter your mouth and throat.

4. Close your mouth. Exhale through your nose for a slow count of 6.

5. Continue for 6–10 rounds, keeping your breath smooth and unforced.

Variations

• Shorten the count to 4 if 6 feels too long.

• Place one hand on your belly to encourage slow, steady breathing.

• Practice in the shade or near a fan for deeper cooling.

Safety Notes

Avoid this practice if you feel chilled, congested, or have a cold. Keep the breath gentle and avoid strain.

When to Use This Practice

• Hot weather

• After heated conversations

• During irritability or frustration

• Before bed if your body feels warm

• Mid‑day cooling reset