Overview & Traditional Lineage
Hissing Breath (Sitkari Pranayama) is a classical pranayama rooted in Hatha Yoga Pradipika; the cooling breaths. The cooling breath for people who cannot curl the tongue. Air drawn in through the teeth, which cools it the same way.
Primary Goals: Anger, Stress. Themes: Heat, Summer.
Full Guided Practice Script & Cue Timeline
| Timestamp | Spoken Cue / Instruction | Pause |
|---|---|---|
| 0:00 | Sit comfortably. Let the jaw be loose. | 12s |
| 0:16 | Bring the top and bottom teeth lightly together and part the lips, as if grimacing. | 20s |
| 0:46 | Breathe in through the teeth. There will be a hissing sound and the air will feel cold. | 22s |
| 1:19 | Close the mouth and breathe out slowly through the nose. | 18s |
| 1:43 | Again. In through the teeth, out through the nose. | 30s |
| 2:19 | Ten rounds. Stop before you feel chilled — this cools faster than it seems. | 100s |
| 4:07 | Now close the mouth. Breathe normally. | 45s |
| 4:56 | Notice the difference in the mouth and throat. | 30s |
Contraindications & Guidance
- Stop and breathe normally if you feel dizzy, tingling in the hands, or any tightness in the chest.
- Skip with sensitive teeth or exposed roots — cold air on them is unpleasant.
- Not in cold weather.
