Sitali (Cooling Breath)

Curled-tongue inhale

The pattern

Inhale 5 · Hold 2 · Exhale 5. Repeat for about 6 rounds.

Why it helps

Drawing air across a curled tongue has a mild cooling effect, traditionally used to take the edge off heat, frustration, or agitation.

How to do it

Curl the tongue lengthwise (or purse the lips if you can't curl it) and inhale through the mouth, then close the mouth and exhale through the nose.

Good for

• Cooling down frustration
• Hot weather or a hot temper
• A quick mental reset

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General information, not medical advice. If you have a health condition or pain, talk to a doctor or qualified teacher first.