Sheetali Pranayama, also known as Cooling Breath, is a pranayama technique that is believed to have a cooling and calming effect on the body and mind. It involves inhaling through the mouth with a rolled tongue or making an “O” shape with the lips, and then exhaling slowly through the nose. Here’s how you can practice Sheetali Pranayama:

1. Find a comfortable seated position in a quiet and well-ventilated space. You can sit on the floor with crossed legs or on a chair with your feet grounded.
2. Close your eyes and relax your body, allowing your breath to naturally settle into a steady rhythm.
3. Roll your tongue into a tube-like shape, extending it slightly out of your mouth. If you’re unable to roll your tongue, simply make a small “O” shape with your lips, keeping the teeth slightly separated.
4. Take a deep breath in through the rolled tongue or the “O” shaped lips, feeling the cool air passing over the tongue or lips and into your mouth and throat. Inhale slowly and fully, filling your lungs with the breath.
5. After inhaling, gently close your mouth, and exhale slowly and smoothly through your nose.
6. Continue this pattern of inhaling through the mouth and exhaling through the nose for several rounds, maintaining a relaxed and steady pace.
7. While practicing, focus your attention on the cool sensation of the breath as it enters your body, and the warmth and release that you experience with each exhale.
8. Practice Sheetali Pranayama for about 5 to 10 minutes, gradually increasing the duration if comfortable.

Sheetali Pranayama is believed to have a soothing effect on the nervous system, helping to reduce stress, anxiety, and anger. It is also thought to cool down the body and lower body temperature, making it beneficial during hot weather or times of excess heat in the body. This pranayama technique can be practiced at any time of the day, but it is often recommended to practice it on an empty stomach.

If you feel dizzy or uncomfortable at any point during the practice, you can stop and return to your normal breathing. As with any pranayama practice, it is essential to listen to your body and practice within your comfort and capacity. If you have any underlying health conditions or concerns, it’s advisable to consult a qualified yoga instructor or healthcare professional before practicing Sheetali Pranayama or any other pranayama technique.