Chandra Bhedana Pranayama

Introduction

Chandra Bhedana Pranayama is a traditional yogic breathing practice in which inhalation is done exclusively through the left nostril (associated with the Ida Nadi and lunar energy), and exhalation is done through the right nostril (associated with Pingala Nadi). It is considered a cooling, calming, and restorative pranayama that balances excess heat, stress, and sympathetic nervous activity.

Definition

Chandra = Moon (symbol of coolness, calmness, mind, parasympathetic energy)
Bhedana = Piercing or channeling
Thus, Chandra Bhedana Pranayama means “the practice of channeling the cooling lunar energy through the left nostril.”

Meaning and Etymology

Chandra (Sanskrit root: cand = to shine, to cool) → Moon, cool energy.
Bhedana (from root bhid = to pierce, to pass through).
It literally means “piercing the lunar channel”, i.e., activating Ida Nadi for cooling and calming effects.

Philosophy and Concept

In yogic philosophy, breath through the left nostril stimulates Ida Nadi, connected to the parasympathetic nervous system, lunar qualities, and mental peace.
It promotes chitta shuddhi (mental purification), manas shanti (calm mind), and prepares the practitioner for meditation.
It balances Pitta dosha in Ayurveda (excess heat, anger, restlessness).

Preparatory Practices

Before practicing, it is beneficial to prepare with:

Nadi Shodhana (alternate nostril breathing)
Ujjayi Pranayama (to regulate breath length)
Cooling pranayamas like Sheetali / Sheetkari

How to Perform

Step-by-Step Technique

Sit in a comfortable meditative posture (Padmasana, Sukhasana, or Vajrasana).
Relax the body, spine erect, shoulders loose.
Hand Mudra: Vishnu Mudra (right hand – thumb closes right nostril, ring finger closes left nostril). Left hand in Chin or Jnana Mudra.
Close the right nostril with your thumb.
Inhale slowly and deeply through the left nostril.
Close the left nostril with the ring finger, release the thumb, and exhale through the right nostril.
This completes one round.
Practice 9–27 rounds (start with 5 minutes, gradually up to 15 minutes).

Common Mistakes & How to Improve

Shallow breathing → Focus on deep diaphragmatic breath.
Forcing inhalation/exhalation → Breath should be smooth, not jerky.
Wrong nostril use → Always inhale left, exhale right.
Slouching posture → Keep spine erect.
Over-practice → Can cause lethargy or imbalance; increase gradually.

Benefits

Calms the nervous system, reduces stress & anxiety.
Cools the body (useful in summer, fever, or overheating).
Improves focus and prepares for meditation.
Balances Pitta dosha, alleviates irritability and anger.
Improves sleep quality (helpful in insomnia).
Reduces high blood pressure caused by stress.

Precautions & Contraindications

Avoid in asthma attacks, hypotension, cold & sinus congestion (since left nostril may be blocked).
Not recommended in depression or lethargy (as it may aggravate mental dullness if overdone).
Pregnant women should practice gently under guidance.

Duration, Timing, and Stages

Best Time: Early morning or evening (cooler part of the day).
Duration: 5–15 minutes.
Stages:
- Beginner: 5 rounds with normal breathing.
- Intermediate: 9–15 rounds with deeper breath.
- Advanced: Add gentle Kumbhaka (retention) after inhalation.

Practical Technique

Ratio can be practiced as 1:2 (inhale:exhale).
Example: Inhale left for 4 sec → Exhale right for 8 sec.
Progress slowly to 6:12 or 8:16 seconds.

Variations & Advanced Levels

With Kumbhaka (retention of breath).
With Bandhas (Jalandhara Bandha + Mula Bandha).
With Mantra Japa (mentally repeating “Om” or “So-Ham”).

Stages of Progress & Signs of Advancement

Increased calmness and focus.
Improved breath capacity.
Less irritability, better control over emotions.
Enhanced meditative awareness.

Application in Daily Life

Helpful before sleep for insomnia.
Useful for students & professionals to reduce stress.
Balances overactive lifestyles (work stress, heat, over-exertion).
Can be practiced during hot climates to stay cool.

Integration with Other Yogic Practices

Should be practiced after asana and before meditation.
Complements Shitali, Sheetkari, Anulom Vilom.
Prepares the mind for Dhyana.

Yogic Anatomy & Physiology

Activates Ida Nadi (left channel, lunar energy).
Stimulates parasympathetic nervous system → relaxation.
Balances Ajna Chakra (between eyebrows).
Regulates Manovaha Srotas (mind channels).

Anatomy & Physiology (Modern View)

Increases oxygen intake → improves cellular respiration.
Activates vagus nerve → lowers stress hormones.
Reduces heart rate and blood pressure.
Induces alpha brain waves → relaxation & creativity.

Kinesiology & Biomechanism

Uses diaphragmatic breathing → strengthens respiratory muscles.
Gentle nasal flow regulates pressure in thoracic cavity.
Aligns posture & spine with smooth breath mechanics.

Physiological & Psychological Effects

Physiological: Cooling, reduces body temperature, slows metabolism.
Psychological: Calms the mind, reduces irritability, enhances clarity.

Modern Relevance & Scientific Research

Studies show left nostril breathing increases parasympathetic tone.
Helps in stress management, hypertension, anxiety, and insomnia.
Considered a non-pharmacological therapy in yoga therapy clinics.

Summary

Chandra Bhedana Pranayama is a cooling, calming, and balancing yogic breathing technique that restores harmony between body and mind. It activates the Ida Nadi, relaxes the nervous system, and prepares the practitioner for meditation. Practiced correctly, it becomes a powerful tool for stress management and holistic well-being.

Q1. Can I do Chandra Bhedana daily?
Yes, ideally once or twice daily for 5–15 minutes.

Q2. Is it same as Anulom Vilom?
No. In Anulom Vilom, both nostrils are used alternately, but here only left-inhale and right-exhale are practiced.

Q3. Can it help in high BP?
Yes, it is calming and can reduce stress-induced hypertension.

Q4. When should I avoid it?
Avoid when feeling too cold, lethargic, or during depression.

References

Swami Sivananda – The Science of Pranayama
Hatha Yoga Pradipika – Chapter 2
Iyengar, B.K.S. – Light on Pranayama
Saraswati, Swami Satyananda – Asana, Pranayama, Mudra, Bandha
Modern studies on left nostril breathing (PubMed, Yoga Therapy journals).

Chandra Bhedana Pranayama

Chandra Bhedana Pranayama

Introduction

Definition

Chandra = Moon (symbol of coolness, calmness, mind, parasympathetic energy)

Bhedana = Piercing or channeling

Thus, Chandra Bhedana Pranayama means “the practice of channeling the cooling lunar energy through the left nostril.”

Meaning and Etymology

Chandra (Sanskrit root: cand = to shine, to cool) → Moon, cool energy.

Bhedana (from root bhid = to pierce, to pass through).

It literally means “piercing the lunar channel”, i.e., activating Ida Nadi for cooling and calming effects.

Philosophy and Concept

In yogic philosophy, breath through the left nostril stimulates Ida Nadi, connected to the parasympathetic nervous system, lunar qualities, and mental peace.

It promotes chitta shuddhi (mental purification), manas shanti (calm mind), and prepares the practitioner for meditation.

It balances Pitta dosha in Ayurveda (excess heat, anger, restlessness).

Preparatory Practices

Before practicing, it is beneficial to prepare with:

Nadi Shodhana (alternate nostril breathing)

Ujjayi Pranayama (to regulate breath length)

Cooling pranayamas like Sheetali / Sheetkari

How to Perform

Step-by-Step Technique

Sit in a comfortable meditative posture (Padmasana, Sukhasana, or Vajrasana).

Relax the body, spine erect, shoulders loose.

Hand Mudra: Vishnu Mudra (right hand – thumb closes right nostril, ring finger closes left nostril). Left hand in Chin or Jnana Mudra.

Close the right nostril with your thumb.

Inhale slowly and deeply through the left nostril.

Close the left nostril with the ring finger, release the thumb, and exhale through the right nostril.

This completes one round.

Practice 9–27 rounds (start with 5 minutes, gradually up to 15 minutes).

Common Mistakes & How to Improve

Shallow breathing → Focus on deep diaphragmatic breath.

Forcing inhalation/exhalation → Breath should be smooth, not jerky.

Wrong nostril use → Always inhale left, exhale right.

Slouching posture → Keep spine erect.

Over-practice → Can cause lethargy or imbalance; increase gradually.

Benefits

Calms the nervous system, reduces stress & anxiety.

Cools the body (useful in summer, fever, or overheating).

Improves focus and prepares for meditation.

Balances Pitta dosha, alleviates irritability and anger.

Improves sleep quality (helpful in insomnia).

Reduces high blood pressure caused by stress.

Precautions & Contraindications

Avoid in asthma attacks, hypotension, cold & sinus congestion (since left nostril may be blocked).

Not recommended in depression or lethargy (as it may aggravate mental dullness if overdone).

Pregnant women should practice gently under guidance.

Duration, Timing, and Stages

Best Time: Early morning or evening (cooler part of the day).

Duration: 5–15 minutes.

Stages:

Beginner: 5 rounds with normal breathing.

Intermediate: 9–15 rounds with deeper breath.

Advanced: Add gentle Kumbhaka (retention) after inhalation.

Practical Technique

Ratio can be practiced as 1:2 (inhale:exhale).

Example: Inhale left for 4 sec → Exhale right for 8 sec.

Progress slowly to 6:12 or 8:16 seconds.

Variations & Advanced Levels

With Kumbhaka (retention of breath).

With Bandhas (Jalandhara Bandha + Mula Bandha).

With Mantra Japa (mentally repeating “Om” or “So-Ham”).

Stages of Progress & Signs of Advancement

Increased calmness and focus.

Improved breath capacity.

Less irritability, better control over emotions.

Enhanced meditative awareness.

Application in Daily Life

Helpful before sleep for insomnia.

Useful for students & professionals to reduce stress.

Balances overactive lifestyles (work stress, heat, over-exertion).

Can be practiced during hot climates to stay cool.

Integration with Other Yogic Practices

Should be practiced after asana and before meditation.

Complements Shitali, Sheetkari, Anulom Vilom.

Prepares the mind for Dhyana.

Yogic Anatomy & Physiology

Activates Ida Nadi (left channel, lunar energy).

Stimulates parasympathetic nervous system → relaxation.

Balances Ajna Chakra (between eyebrows).

Q1. Can I do Chandra Bhedana daily?
Yes, ideally once or twice daily for 5–15 minutes.

Q2. Is it same as Anulom Vilom?
No. In Anulom Vilom, both nostrils are used alternately, but here only left-inhale and right-exhale are practiced.

Q3. Can it help in high BP?
Yes, it is calming and can reduce stress-induced hypertension.

Q4. When should I avoid it?
Avoid when feeling too cold, lethargic, or during depression.