What are Sheetali and Sheetkari?
These related practices draw air gently through the mouth before a nasal exhale. Sheetali uses a rolled tongue; because not everyone can comfortably roll the tongue, Sheetkari offers an alternative through gently parted teeth. This beginner version includes no retention.
How to practise
- Sit comfortably. For Sheetali, curl the tongue into a tube if easy; otherwise keep the teeth gently parted for Sheetkari.
- Inhale softly through the tongue or teeth without gulping or drawing the breath forcefully.
- Close the mouth and exhale smoothly through the nose.
- Continue for several comfortable rounds with no breath holds.
- Return to natural breathing and notice how you feel.
Possible benefits
- May offer a refreshing sensory focus.
- May feel settling in warm, clean-air conditions.
- May build gentle awareness of the contrast between inhale and exhale.
Cautions
- Avoid polluted or very cold air, and avoid the practice if cool air triggers dental, throat, or respiratory sensitivity.
- Do not add breath retention to this beginner practice.
- Stop immediately if coughing, wheezing, dizzy, breathless, painful, or uncomfortable.
Practise gently
Shoonyaka offers educational wellbeing guidance, not medical advice or treatment. Practise seated safely, never while driving, in water, or operating equipment. If you are pregnant, under 18, have a heart, blood-pressure, neurological, dental, or respiratory condition, or are recovering from illness or surgery, ask a qualified healthcare professional about unfamiliar breathwork.