Shitali, a breathing technique from yoga, cools the body in just a few seconds during a heat wave
Imagine this: you’re in a crowded subway car, in the middle of a heat wave, and the air conditioning isn’t working. Shitali, a breathing technique derived from yoga, could very well change the way you cope with the heat—without any equipment or expense.
An everyday habit that helps manage stress and heat
In extreme heat, the body struggles to maintain balance. The brain overheats, the nerves go haywire, and even the slightest stress becomes difficult to manage. It is precisely in these moments that Shitali proves its worth: this yogic breathing technique affects both body temperature and emotional state.
Thus, practicing Shitali isn’t limited to times of extreme heat. During periods of stress, anger, or tension, this breathing technique also helps you regain your composure. A single practice, then, for two very practical everyday needs.
Because the heat wave that is hitting Europe in successive waves in 2026 doesn’t leave many other options. Air conditioners, fans, hand fans, and misting systems remain out of reach in many situations. Shitali can be practiced anywhere: on public transportation, in an un-air-conditioned office, or even on the street.
What the Body Really Feels During Practice
The sensation is almost immediate. From the very first breaths, a feeling of freshness spreads through the mouth, then to the brain and throughout the body. It is, in fact, this tangible sensation that makes this technique so popular among yoga practitioners, because the effect is felt very quickly.
What’s more, consistency enhances the benefits. By repeating this breathing cycle about ten times, you cultivate a genuine sense of calm. The body regains control over heat or stress, gently and without any particular effort.
How to Practice Shitali Step by Step
The method is based on a simple movement. Shitali involves curling your tongue into a U-shape, then inhaling deeply through your mouth before exhaling through your nose. It is the passage of air over the curled tongue that creates the cooling effect characteristic of this technique.
Here are the key steps for successfully breeding the Shitali:
- Sit comfortably with your back straight
- Roll your tongue into a U shape, like a tube
- Breathe in slowly and deeply through your mouth, with your tongue rolled up
- Close your mouth, then exhale gently through your nose
- Repeat the cycle about ten times
As a result, the entire sequence can be completed in less than two minutes. This is one of the reasons why yoga experts regularly incorporate Shitali into their classes, as the movements are accessible and the results are measurable.
What if you can’t roll your tongue?
Many people are genetically unable to curl their tongues into a U-shape. For them, there is a straightforward alternative to Shitali: simply place your tongue against your upper teeth, then follow the same cycle of inhaling through the mouth and exhaling through the nose.
The sensation of freshness remains virtually the same. By focusing on this sensation, you experience the same soothing benefits, whether you’re dealing with heat or a moment of tension. This variation therefore makes the practice accessible to everyone, without exception.
Why the Heat Wave Makes This Approach So Relevant in 2026
The heat waves that have hit Europe in several waves this summer of 2026 have brought body temperature management back into the spotlight. Everyone is looking for practical, free, and quick solutions. Shitali checks all these boxes, as it requires no equipment and adapts to any situation.
Originally reserved for yoga practitioners, this breathing technique is now reaching a much wider audience. People who have to endure overheated offices or crowded commutes are often the first to experience its benefits. As a result, what was once considered a niche practice is becoming a standard part of urban wellness.
Repeating the Shitali about ten times a day is enough to notice a real change, both in terms of how hot you feel and your inner restlessness. It is, in essence, one of the few heatwave remedies that works on both the body and the mind at the same time—and it costs nothing.
