Sitali Cooling Breath After Exercise
A yoga breathing technique where students inhale through the mouth over a curled tongue (or through the teeth) and exhale through the nose. It's used on hot days to lower heart rate and body heat after the main activity.
How to play
- Find a shady spot; students sit tall and take their pulse for 15 seconds (1 min).
- The teacher demonstrates: tongue curled into a tube sticking out between the lips; anyone who can't curl it smiles and sips air through the teeth.
- Inhale for 4 counts through the tongue, feeling the cool air, close the mouth, and exhale for 6 counts through the nose; 8 cycles (2 min).
- Rest 30 seconds with normal breathing, then do another set of 8 cycles (2 min).
- Retake the pulse, compare it with the first one, and share the difference out loud (1 min).
Rules
- If you feel dizzy, go back to normal breathing.
- Don't hold your breath or stretch the counts beyond what's given.
- Do it seated in the shade, never while walking.
Variations
Easier
Do a single set of 6 cycles with 3 and 4 counts.
Standard
Do two sets of 8 cycles with 4 and 6 counts.
Harder
Combine it with a seated forward fold and log the heart rate drop in a chart.
Adaptations
- Limited mobility: do it the same way from a wheelchair.
- Hearing impairment: show the counts by raising and lowering an arm.
- Asthma or low fitness: use 3 and 4 counts with longer rests between sets.
Learning goals
- Use a breathing technique to recover from heat and exertion.
- Check how slow breathing affects heart rate.
- Recognize hydration and shade as prevention strategies.
Teacher tip
Tongue curling is genetic, so mention it up front so no one feels left out, and always offer the through-the-teeth version. Remind everyone to drink water afterward.
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