Chandra Bhedana

Chandra Bhedana (Left Nostril Breathing) activates the parasympathetic nervous system and cools the body — inhale left, exhale right.

1. Starting Position

   Sit comfortably in a cross-legged position (such as Sukhasana) or any seated posture of your choice. Ensure your spine is straight and shoulders are relaxed. Place your left hand on your knee in a relaxed position, such as Jnana (Gyan) Mudra (thumb and index finger touching). Close your eyes and take a few deep breaths to settle your mind and body.

2. Hand Placement

   Raise your right hand and form Vishnu Mudra by folding your index and middle fingers into your palm. Use your right thumb to gently close your right nostril, and let your ring finger hover near your left nostril for easy access.

3. Inhalation through the Left Nostril

   With your right nostril closed, slowly inhale deeply through your left nostril. Allow the cool air to fill your lungs, bringing a sense of calm and relaxation. Focus on drawing in the breath smoothly and steadily.

4. [Optional] Full Lungs Breath Retention

   After a full inhalation, gently close your left nostril with your ring finger, ensuring both nostrils are briefly closed. Pause for a moment, holding the breath.

5. Exhalation through the Right Nostril

   Release your right nostril by lifting your thumb, and exhale slowly and steadily through the right nostril. Focus on a controlled exhalation, allowing the body to release tension and heat.

6. Repeat the Cycle

   Continue this breathing pattern, inhaling through the left nostril, pausing briefly, and exhaling through the right nostril. Aim for 5-10 cycles initially, gradually increasing as you become more comfortable with the practice.

7. Completion

   After completing your desired number of cycles, release your hand and take a few natural breaths. Sit quietly with your eyes closed, observing the calming effects of the practice on your body and mind.