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Sheetkari Pranayama Steps And Benefits : The Pranayama For Calmness and Peace

Sheetkari Pranayama

Ever felt entrenched in thirst under the scorching heat of the sun just when your flask ran out of water? Yes, we’ve all been there.

However, not all of us took quite the right approach to quench our thirst.

What if I tell you that you could have solved your problem in a few minutes with a simple breathing exercise! And that is, with Sheetkari Pranayama.

This practice holds the power not only to save us from difficult situations, but also in warding off the harmful effects of heat that, in turn, help patients of high blood pressure. Besides, this breathing technique also takes good care of our mental health.

From calming an erratic mind to grappling depression, Sheetkari Pranayama does it all. The benefits reaped by this pranayama are nothing compared to how simple this practice is. Let’s learn all we can about this amazing form of pranayama without leaving you waiting any longer:

Significance of Sheetkari Pranayama

Significance of Sheetkari Pranayama

Sheetkari Pranayama, also known as the Hissing Breath, is a no-sweat breathing practice that aims to induce coolness within the body. This practice comes in handy especially during summers when all we feel is heat and sweat dripping down our faces.

The heat radiated from the sun in summers induces indigestion, rashes, acne, inflammation, burning eyes, agitation, frustration, and anger, among others. These effects may aggravate conditions like high blood pressure and depression, which may result in lethal consequences.

To give a wide berth to these insidious effects of heat, an easy-to-do pranayama takes the lead. Sheetkari Pranayama triggers our internal cooling mechanism. This coolness further alleviates threats posed by high blood pressure and an erratic mind. 

Recommended Story – Stay cool, literally! Learn the Sheetali Pranayama!

How To Perform Sheetkari Pranayama

How To Perform Sheetkari Pranayama
  • Sit in a comfortable position with your palms resting over your knees.
  • Roll your tongue upward and touch the roof of your mouth with it.
  • Clench your teeth together and pull your lips apart so that your teeth are exposed.
  • Breathe in slowly. This facilitates oxygen to travel through your mouth into the abdomen, via your neck. While breathing in, a hissing sound is produced just like that of a snake.
  • Bend your neck forward to do the chin lock, which is also called Jalandhara Bandha.
  • Hold your breath for a while (as long as you are comfortable).
  • Release the lock and breathe out through your nose.

Repeat the aforementioned steps 8-10 times to harvest maximum benefits.

Benefits of Sheetkari Pranayama:

Benefits of Sheetkari Pranayama
  • Calms mind and helps control chaos
  • Maintains health of the spleen
  • Helps cure indigestion
  • Cools down body which is especially beneficial in case of fever
  • Helps reduce stress
  • Regulates high blood pressure
  • Cures ailments relating to mouth, tongue and teeth
  • Helps deal with depression
  • Removes thirst, hunger, sleep and laziness
  • Good for teeth and gum health


  • People suffering from asthma, cold, cough, tonsilitis or other respiratory disorders should steer clear of this pranayama.
  • People with low blood pressure should not perform Sheetkari Pranayama.

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An Alternative To Sheetali Pranayama

An Alternative To Sheetali Pranayama

Sheetali Pranayama (also known as the Cooling Breath) is the precursor of the Sheetkari Pranayama. The former is performed by rolling one’s tongue into a knot and which aids in inducing coolness of mind and body.

This goal is achieved through the activation of a powerful evaporative cooling mechanism on inhalation. Even though both practices yield similar profits, Sheetali Pranayama can only be performed by those with an ability to roll the tongue perfectly. Since it requires you to breathe through the rolled tongue, mastering this technique might take some time.

Since most individuals lack this trait, they are devoid of the innumerable merits of Sheetali Pranayama. That is when Sheetkari Pranayama comes into play to keep the difficulty of rolling the tongue and breathing through it at bay.

Other Breathing Techniques

Breathing Techniques

After having tried out Sheetkari Pranayama, you might also want to try your hand at several other breathing practices that have helped billions across the globe in a span of a few centuries. Each of these techniques offer a plethora of benefits for you to enjoy a happy and healthy life.

  • Udgeeth – (chanting the word Om)
  • Pranav Pranayama
  • Sheetali Pranayama (Cooling Breath) 
  • Chandra Bhedana Pranayama (Left Nostril Breathing)
  • Surya Bhedana Pranayama (Right Nostril Breathing)
  • Bhastrika Pranayama
  • Kapalbhati Pranayama
  • Bahya Pranayama
  • Anulom Vilom Pranayama
  • Nadi Shodhana Pranayama (Alternate Nostril Breathing)
  • Ujjayi Pranayama

It is often amusing to know that just a few breaths from your mouth can deter the effects of some of the most pernicious conditions.

At times when people are looking high and low to find the key to unlocking a healthy and calm life, they were quite unaware of the diamond in the dust – Sheetkari Pranayama – until now.

Paulo Coelho was quite right when he said, “It’s the simple things in life which are the most extraordinary.” 

Same is the case with Sheetkari Pranayama.

Make it a part of your routine and let it work its magic on your life!

Also Read – Bhramari Pranayama – Yoga for Mental Detox

Written by Prachi Bora

Born and brought up in Guwahati, Assam, I have always been galvanized towards a diverse and dynamic career. My interests expand across fields like writing, finance, marketing and public speaking. As a life science student, my favourite genre of writing has to be health and wellness.
Besides, to ensure personal growth everyday, I jot down one lesson each day had to teach me.

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