Shitkari Pranayama- Steps & Benefits

An effective breathing technique to calm the mind and cool the body. It is a reliever for stomach and lower abdomen problems.

 Shitkari – Cooling down | Pranayama – Breathing

As the name suggests, “Shitkari” means cooling down. A breathing practice which can cool down your body and gives a feeling of calm and coldness. The decrease of body temperature brings a positive impact on our nervous system and endocrine glands. This is a very good breathing practice to control your thirst and hunger. Though the procedure is different, both the Sheetali and Shitkari pranayama have same benefits. This is also called as “Hissing Breath” because while practicing this breathing exercise, we produce a hissing sound.

Benefits of Shitkari Pranayama

  • It calms the mind and acts as an effective stress buster.
  • Control high B.P. and purifies the blood.
  • Helps to cool down the body temperature and nervous system.
  • Helpful in fever, indigestion, and hyperacidity.
  • Useful in diseases like tongue, mouth or throat.
  • Prevents premature graying of hair and hair fall.
  • Cures Insomnia and helps to improve the quality of sleep.
  • Helps you in controlling thirst, hunger, and sleep.


Practitioners suffering from lower blood pressure, asthma, cold, cough, and congestion should not practice. Avoid this breathing practice during the extremely cold days of winter. If you have any medical concerns, talk with your doctor before practicing yoga.

Steps to do a perfect Shitkari Pranayama

  • First sit comfortably in Lotus Pose or simple sitting pose.Screenshot_5 (1).png
  • Rest both your hands on your knees in chin mudra.
  • Close your eyes, relax your whole body, open your lips exposing the teeth.
  • Now, lightly press the tip of your tongue against your lower front teeth.
  • Inhale slowly through your tongue with a kind of hissing sound ‘Sssssssiii’.
  • After filling your lungs completely, close your mouth and exhale with both nostrils without any retention.
  • Now, relax and repeat this for 4-5 times.


Shitkari pranayama is best practiced on an empty stomach. People with sensitive tooth should avoid this pranayama. Regular practice of this pranayama decreases the burning sensation which results from stomach acidity.

Enjoy this beautiful breathing technique and remove cold, cough from your body forever with regular practice.

If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

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