Chandra Bhedana Pranayama
Introduction
Chandra Bhedana Pranayama is a cooling and calming yogic breathing technique in which inhalation is done through the left nostril and exhalation through the right nostril. It activates Ida Nadi (Chandra Nadi), the lunar channel, promoting relaxation, balance, and mental clarity.
Definition
A pranayama practice involving left nostril inhalation and right nostril exhalation.
Considered the opposite of Surya Bhedana, it cools and soothes the nervous system.
Meaning & Etymology
Chandra = Moon, representing coolness, calmness, receptivity.
Bhedana = Piercing, activating, or stimulating.
Hence, Chandra Bhedana = activating the moon channel (Ida Nadi) through left-nostril breathing.
Philosophy & Concept
Yogic texts describe two primary nadis: Ida (lunar, left) and Pingala (solar, right).
Chandra Bhedana awakens Ida Nadi, balancing heat, anger, overwork, or hyperactivity.
Philosophically, it cultivates sattva guna (purity, calm, balance).
Preparatory Practices
Sheetali / Sheetkari Pranayama (cooling practices).
Gentle forward bends like Paschimottanasana, Shashankasana.
Meditative asanas like Padmasana or Sukhasana.
How to Perform (Practical Technique)
Sit in a meditative posture, spine erect.
Make Vishnu Mudra with right hand.
Close the right nostril with thumb.
Inhale slowly through the left nostril (cooling breath).
Release thumb, close left nostril with ring finger.
Exhale slowly through the right nostril.
This completes 1 round. Practice 10–20 rounds.
Advanced: Add Kumbhaka (breath retention) and Bandhas gradually.
Common Mistakes & Corrections
Forcing deep inhalation → ✅ Keep breath slow, cool, natural.
Jerky exhalation → ✅ Exhale smoothly, without strain.
Wrong nostril sequence → ✅ Always inhale left, exhale right.
Practicing after meals → ✅ Always on empty/light stomach.
Benefits
Calms the mind and reduces stress/anxiety.
Balances high blood pressure and heat disorders.
Enhances quality of sleep, relieves insomnia.
Improves focus for meditation.
Activates parasympathetic nervous system.
Precautions
Avoid in cold weather (may cause excess cooling).
Not for people with low BP.
Avoid excess practice if lethargic or depressed.
Contraindications
Asthma or chronic respiratory issues (without guidance).
Depression or low energy states (may aggravate dullness).
Severe hypotension.
Duration, Timing & Stages
Best practiced evening or before sleep.
Beginners: 3–5 mins.
Intermediate: 10 mins.
Advanced: 15–20 mins with kumbhaka.
Stages:
Stage 1: Only left-inhale, right-exhale.
Stage 2: Add retention (kumbhaka).
Stage 3: Apply bandhas with retention.
Variations & Advanced Levels
Ratio breathing (e.g., inhale 1: exhale 2).
With Antar & Bahya Kumbhaka.
Integrated with meditation or mantra chanting.
Stages of Progress & Signs of Advancement
Breathing becomes subtle, deep, effortless.
Mind feels quiet, meditative, inward-focused.
Better emotional balance & stress response.
Coolness in body, reduction of anger/irritation.
Application in Daily Life & Lifestyle Integration
Before sleep for better rest.
During stressful situations for calmness.
Useful in hot climates to cool down.
Can be part of nightly yoga nidra/meditation routine.
Integration with Other Yogic Practices
Complements Sheetali, Sheetkari, Nadi Shodhana.
Prepares for Dhyana (meditation).
Balances Surya-based practices like Bhastrika, Kapalabhati, Surya Bhedana.
Yogic Anatomy & Physiology
Activates Ida Nadi (left channel).
Stimulates Ajna Chakra (calmness, intuition).
Promotes cooling energy through lunar flow.
Anatomy & Physiology / Kinesiology
Uses diaphragmatic and intercostal breathing muscles.
Activates vagus nerve, enhancing parasympathetic activity.
Improves oxygen-carbon dioxide balance.
Biomechanism
Left nostril breathing → enhanced parasympathetic dominance.
Exhalation through right nostril → removes excess heat and toxins.
Physiological & Psychological Effects
Lowers blood pressure & heart rate.
Reduces stress hormones (cortisol).
Increases alpha brain waves → relaxation.
Promotes mental clarity, patience, and emotional stability.
Modern Relevance & Scientific Research
Studies show left-nostril breathing lowers metabolic rate.
Effective in stress reduction, anxiety management, insomnia therapy.
Used in yoga therapy for hypertension and stress-related disorders.
Summary
Chandra Bhedana Pranayama is a powerful cooling practice that calms the mind, balances heat, and promotes relaxation. Practiced with discipline, it harmonizes lunar energy, preparing the practitioner for meditation and deeper yogic practices.
FAQ
Q1: Can I do it in the morning?
Best in the evening, but possible in the morning if feeling overheated or restless.
Q2: Is it opposite of Surya Bhedana?
Yes. Surya = inhale right, exhale left (heating). Chandra = inhale left, exhale right (cooling).
Q3: Can it cure insomnia?
Yes, when practiced regularly before bedtime.
References
Hatha Yoga Pradipika – Swatmarama.
Gheranda Samhita.
Swami Satyananda Saraswati – Asana Pranayama Mudra Bandha.
Research articles on nasal cycle & autonomic nervous system effects of pranayama.