The ancient yogic text Hatha Yoga Pradipika, written nearly 5,000 years ago, describes three special pranayamas that naturally cool the body from within.
Watch till the end, because at the end you’ll also learn a powerful technique that can bring cooling energy into your body with every breath.
In Hatha Yoga Pradipika, Acharya Swatmarama describes eight types of Kumbhaka (breath retention practices). Among them, three pranayamas are especially known for reducing Pitta Dosha and creating a cooling effect in the body.

1. Sheetali Pranayama

A verse describes:

“Jivya vayum aakrishya…”
This means:

Roll your tongue outward into a tube-like shape and inhale slowly and deeply through the tongue.
After taking a long deep breath:

Pull the tongue back inside
Hold the breath comfortably inside

Then exhale slowly through the nose
If your tongue cannot roll into a tube shape, mention it in the comments — because the next pranayama is especially for you.

Sheetali Pranayama helps:

Reduce excess heat and Pitta
Control thirst
Reduce excessive hunger
Cool the body naturally

2. Sheetkari Pranayama

This pranayama is especially useful for people whose tongue cannot curl for Sheetali Pranayama.
How to practice:
Gently close your teeth together
Keep the lips slightly open
Inhale through the gaps between the teeth, creating a soft hissing sound
After inhaling fully, exhale slowly through the nose
Sheetkari is considered just as effective as Sheetali because both have the same purpose — cooling the body and calming excess heat.

3. Chandra Bhedi Pranayama

In Hatha Yoga Pradipika, the left nostril is associated with the moon (Chandra), and the moon symbolizes coolness and calmness.

How to practice:
Use your right thumb to close the right nostril
Inhale through the left nostril
Then close the left nostril
Exhale through the right nostril
Repeat:
Inhale only from the left side
Exhale only from the right side
Do not reverse the process.
This pranayama activates the Ida Nadi (the left energy channel), which stimulates the parasympathetic nervous system. As a result:
Body temperature decreases
The mind becomes calm
Stress reduces naturally
What Modern Science Says
Modern science also supports these practices.
A study published in the International Journal of Yoga found that Sheetali Pranayama helped reduce body temperature and also showed benefits in people with high blood pressure.

Important Precautions
Avoid practicing Sheetali and Chandra Bhedi Pranayama if you have:

Excess Kapha imbalance
Low blood pressure
Asthma
Depression

These pranayamas increase cooling energy in the body, which may worsen such conditions.

Pregnant women should practice only after consulting their doctor or yoga expert.
Daily Practice Recommendation
Practice any one of these pranayamas — or a combination of them — for 5 to 10 minutes every morning for best results during summer.

The Powerful Cooling Technique
Now here is the powerful method mentioned at the beginning:

Make a fist with your left hand
Place it under your right armpit
Press gently for about 30–40 seconds
After some time, you may notice that your left nostril becomes more active, meaning more breath starts flowing through the left side.
If you then practice these cooling pranayamas, their effects may become even stronger and more effective.