← EXERCISE LIBRARYPranayama
Hissing Breath
SitkariThe variant of Sitali for people who cannot roll the tongue: air is drawn in through the teeth with a hiss and released through the nose. Same mechanics, different aperture.
- 01Sit upright and bring the top and bottom teeth lightly together, then part the lips to expose them.
- 02Rest the tip of the tongue behind the lower teeth or lightly against the upper palate.
- 03Inhale slowly through the gaps in the teeth for a count of 4, producing a soft hissing sound.
- 04Close the lips and exhale through the nose for a count of 6.
- 05Complete 8 to 12 rounds at a steady pace.
- 06Finish by closing the mouth and taking 5 quiet nasal breaths.
- 01Soft hiss, not a whistle — take the air in slowly.
- 02Lips wide, teeth barely touching, jaw unclenched.
- 03Out through the nose every single round.
- 01Clamping the teeth together hard, which brings jaw tension into a practice meant to reduce it.
- 02Practising with sensitive teeth or exposed roots, where drawing cold air across them is genuinely painful — use Sitali or skip it.
- 03Fast, shallow sipping instead of one long inhale, which turns it into over-breathing rather than a slow controlled draw.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.