{"id":20329,"date":"2025-07-11T13:25:00","date_gmt":"2025-07-11T07:55:00","guid":{"rendered":"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/?p=20329"},"modified":"2026-09-30T13:04:01","modified_gmt":"2026-09-30T13:04:01","slug":"shitkari-pranayama","status":"publish","type":"post","link":"https:\/\/www.rishikulyogshalarishikesh.com\/blog\/shitkari-pranayama\/","title":{"rendered":"Sheetkari Pranayama: Meaning, Benefits, Steps & How to Practice"},"content":{"rendered":"\n

Sheetkari, the hissing cooling breath, is one of pranayama’s most refreshing practices. You gently part the lips, place the tongue behind the teeth, and breathe in through the mouth with a soft hissing sound. The breath comes in cool, like a sip of mint water. In this guide, we’ll meet Shitkari, walk through the steps, and look at how it differs from its sister practice, Sitali.<\/p>\n\n\n\n

\u2018Sheetkari’ pranayama comes from the Sanskrit word \u2018sitkarin\u2019, which is a yoga practice where we breathe through the mouth. Sheetkari pranayama is similar to the hissing sound of a snake, just like a snake uses this technique to digest food and breathe through the mouth. This yoga not only helps heal the mind but also cools the body’s temperature. This pranayama is particularly beneficial during hot and humid weather, as it helps manage stressful situations by cooling the body.\u00a0<\/p>\n\n\n\n

\"Sheetkari<\/figure>\n\n\n\n

Importance of Sheetkari Pranayama in Yoga<\/h2>\n\n\n\n

Sheetkari pranayama is the eighth pranayama that is included in one of the forms of Hatha Yoga.\u00a0<\/p>\n\n\n\n

Sheetkari pranayama is one of the most effective yogic exercises, known for its breathing techniques, which benefit us in various ways, including improving mental well-being and fostering spiritual growth, ultimately leading to a deeper understanding of oneself.<\/p>\n\n\n\n

For cooling the body, Sheetkari Pranayama is a powerful and effective breathing technique because it is a soothing and straightforward form of yoga.\u00a0\u00a0<\/p>\n\n\n\n

This pranayama is particularly beneficial for individuals with the three primary doshas, as described in Ayurveda: vaat, pitta, and kapha. According to Ayurveda, these three elements should be cleansed to maintain good health.<\/p>\n\n\n\n

How To Do Sheetkari Pranayama?<\/h3>\n\n\n\n

The first step in practising Sheetkari pranayama correctly is simple. Here is a step-by-step process to do –<\/p>\n\n\n\n

Step 1<\/strong>–  Sit in a comfortable position on a mat with the body in a straight position. You can do this exercise wherever feels convenient. <\/p>\n\n\n\n

Step 2-<\/strong> Keeping your head straight, now keep your lower jaw teeth aligned with the upper teeth. You can also close your eyes while doing this.<\/p>\n\n\n\n

Step 3 <\/strong>– Now, put your tongue behind your teeth while your mouth is slightly open, so that you can breathe and exhale through your nostrils.<\/p>\n\n\n\n

Step 4 <\/strong>– The primary step in this exercise is to start inhaling slowly, using the space that has been opened. You will start noticing some cooling sensations around the mouth, and then this cooling effect will spread throughout the body.<\/p>\n\n\n\n

This is the first round of this yoga. Repeat this practice at least ten to fifteen times,<\/strong><\/p>\n\n\n\n

And over time, you can increase this session. To see better results, you will have to practice daily. The more you master this practice, the more you will see endless benefits from it. <\/strong><\/p>\n\n\n\n

What Are the Benefits of Sheetkari Pranayama?<\/h2>\n\n\n\n

Including this Sheetkari pranayama in your daily life has several benefits, some of which we will discuss below.<\/p>\n\n\n\n

1. Known to Reduce Excess Body Heat<\/strong><\/p>\n\n\n\n

Sheetkari pranayama, when practised daily in the right way, helps cool down the body’s internal heat, which in turn improves body function, resulting in reduced dizziness and headaches.<\/p>\n\n\n\n

2. Better Digestion<\/strong><\/p>\n\n\n\n

Doing Shitkari Pranayama proves to be helpful for better digestion because it regulates the stomach to function as it cools the vata dosha.<\/p>\n\n\n\n

3. Reduce Stress and Anxiety<\/strong><\/p>\n\n\n\n

When we do this exercise, it helps the brain release the happy hormone dopamine, which helps uplift the mood of the person, because of the cooling way to heal the body from within.\u00a0<\/p>\n\n\n\n

4. Helps in Weight Management<\/strong><\/p>\n\n\n\n

If the person practices this daily, it helps control hunger pangs, which automatically helps in weight loss.   <\/p>\n\n\n\n

5. Reduces High Blood Pressure<\/strong><\/p>\n\n\n\n

Yes, this pranayama helps reduce blood pressure, especially for people suffering from hypertension.<\/p>\n\n\n\n

6. Improves Skin and Eyes<\/strong><\/p>\n\n\n\n

The correct way of doing pranayama helps improve skin and eyes, as breathing increases blood flow around the body. This results in clearer skin and eyes.<\/p>\n\n\n\n

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Also Read: Cooling Pranayama Practice for Summer: Beat the Heat Naturally<\/a><\/strong><\/em><\/p>\n<\/blockquote>\n\n\n\n

7. Balance the Nervous System<\/strong><\/p>\n\n\n\n

The nervous system, which is the central storehouse of the brain, benefits from this pranayama, helping to ease the brain and resulting in better brain function.<\/p>\n\n\n\n

8. <\/strong>Helps Balance Hormones<\/strong><\/p>\n\n\n\n

Practising the Sheetkari pranayama improves and balances our hormones.<\/p>\n\n\n\n

Scientific Benefits <\/strong>Sheetkari Pranayama<\/strong><\/h3>\n\n\n\n

Some scientific benefits have been proven by practising Sheetkari<\/strong> pranayama<\/strong><\/p>\n\n\n\n

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  1. Helps in oral health<\/strong> – Science has proven that increasing saliva with Sheetkari pranayama helps remove foul odour from the mouth.\u00a0<\/li>\n\n\n\n
  2. Helps in improving spleen health- <\/strong>The <\/strong>spleen is responsible for blood purification and the immune system. Practising the sheetkali pranayama helps improve spleen health.\u00a0<\/li>\n<\/ol>\n\n\n\n

    Difference between sheetali and sheetkali pranayama<\/strong><\/p>\n\n\n\n

    Sheetali pranayama is the \u2018cooling breathing\u2019, whereas sheetkari pranayama is breathing with a hissing sound. Sheetali pranayama is a type of breathing exercise where the tongue is curled up, similar to the action of making a ‘sh’ sound, focusing on the hissing sound.\u00a0\u00a0<\/p>\n\n\n\n

    \"Yoga<\/figure>\n\n\n\n

    Variations of Sheetkari Pranayama<\/h3>\n\n\n\n

    1. Jalandhara bandha<\/p>\n\n\n\n

    2. Khechari mudra <\/p>\n\n\n\n

    3. Nadi shodna<\/p>\n\n\n\n

    1. Jalandhara Pranayama\u00a0<\/h4>\n\n\n\n

    Jalandhara pranayama, also known as \u2018kumkhaba\u2019, is the breathing technique where the head and chin are slightly tucked into the throat while holding the breath. This is a somewhat advanced form of sheetkari pranayama. Below are the steps for doing this exercise –<\/p>\n\n\n\n