Surya Bhedana Pranayama
Introduction
Surya Bhedana Pranayama, also called Right Nostril Breathing, is a classical breathing practice in Hatha Yoga described in the Hatha Yoga Pradipika and Gheranda Samhita. The term “Surya” represents the Sun, energy, heat, and vitality, while “Bhedana” means “to pierce or channel through.” This pranayama activates the Pingala Nadi (right channel), stimulating vitality, dynamism, digestion, and mental clarity.
Definition
Surya Bhedana Pranayama is a yogic breathing technique in which inhalation is done through the right nostril (associated with solar energy/Pingala Nadi) and exhalation through the left nostril. It increases body heat, energy, metabolism, and concentration.
Meaning & Etymology
Surya = Sun (symbol of energy, heat, vitality, Pingala Nadi).
Bhedana = Piercing, channeling, or activating.
Together: “The practice that channels solar energy by piercing the right channel (Pingala Nadi).”
Philosophy & Concept
Based on the yogic principle of balancing Ida (moon/cooling) and Pingala (sun/heating) nadis.
Surya Bhedana activates Pingala, stimulating Prana Vayu and enhancing Agni (digestive fire).
Philosophically, it represents the awakening of dynamic consciousness and willpower.
Preparatory Practice
Basic breath awareness.
Nadi Shodhana (alternate nostril breathing).
Ujjayi pranayama for breath control.
Gentle asanas to open chest and diaphragm.
How to Perform (Step-by-Step)
Sit in Padmasana, Siddhasana, or Vajrasana with spine erect.
Use right hand in Nasika Mudra (thumb to close right nostril, ring finger to close left nostril).
Close left nostril with ring finger, inhale slowly through right nostril.
Retain breath (Kumbhaka) as per capacity.
Exhale slowly through the left nostril.
Repeat for 10–15 rounds.
Common Mistakes & Corrections
Forcing inhalation → ✅ Inhale gently and deeply.
Excessive retention → ✅ Retain only within comfort.
Slouching posture → ✅ Keep spine erect.
Mouth breathing → ✅ Only nasal breathing.
Benefits
Stimulates nervous system & energizes body.
Activates sympathetic nervous system → alertness.
Improves digestion & metabolism.
Reduces lethargy, drowsiness, and depression.
Boosts confidence and mental clarity.
Helpful in cold-related disorders (asthma, sinus).
Precautions
Avoid in hot weather or after strenuous activity.
Practice on an empty stomach.
Beginners should avoid long breath retentions.
Contraindications
Hypertension, heart disease.
Epilepsy, migraine.
Excess heat in body (ulcers, fever, acidity).
Pregnancy.
Duration, Timing & Stages
Morning time is ideal (stimulates energy).
Start with 3–5 minutes, gradually up to 15 minutes.
Ratio (Inhale: Retention: Exhale) can begin with 1:1:2 → advance to 1:2:2 or 1:4:2.
Practical Technique Summary
Inhale → Right Nostril
Retain (if possible)
Exhale → Left Nostril
Variations & Advanced Levels
With Kumbhaka (breath retention).
With Bandhas (Mula Bandha, Jalandhara Bandha).
Integrated with mantra chanting (“Om Surya Namaha”).
Stages of Progress & Signs of Advancement
Stage 1: Comfortable breathing, no strain.
Stage 2: Increased lung capacity, steadier retention.
Stage 3: Mental sharpness, digestive fire enhanced.
Stage 4: Energetic, focused, spiritually uplifted.
Application in Daily Life
Useful before exams, meetings, or physical tasks (boosts energy).
Helps overcome lethargy in the morning.
Useful in winter for warmth.
Integration with Other Yogic Practices
Best practiced before Surya Namaskar.
Can be followed by meditation for clarity.
Complementary to Chandra Bhedana for balance.
Yogic Anatomy & Physiology
Activates Pingala Nadi (right sympathetic channel).
Stimulates Manipura Chakra (solar plexus).
Increases flow of Prana Vayu.
Anatomy & Physiology
Right nostril breathing stimulates the left brain hemisphere.
Increases oxygen supply and metabolic rate.
Enhances cardiac output and blood circulation.
Kinesiology & Biomechanism
Diaphragmatic breathing strengthens intercostal muscles.
Expands thoracic cavity, improves lung elasticity.
Engages abdominal muscles in controlled breathing.
Physiological & Psychological Effects
Physiological: Warms body, improves digestion, activates sympathetic NS.
Psychological: Sharpens memory, focus, and confidence.
Modern Relevance & Scientific Research
Studies show right-nostril breathing increases oxygen consumption, metabolic rate, and sympathetic activity.
Beneficial for low blood pressure, sluggish digestion, and lethargy.
Useful as adjunct therapy in depression and chronic fatigue.
Summary
Surya Bhedana Pranayama is a powerful heating and energizing practice that activates Pingala Nadi, strengthens digestion, boosts vitality, and enhances concentration. With correct guidance, it becomes a tool for both physical health and spiritual awakening.
FAQs
Q1: When should Surya Bhedana be avoided?
In summer, fever, hypertension, pregnancy.
Q2: Can beginners practice it daily?
Yes, start with 3–5 minutes without retention.
Q3: Which chakra does it activate?
Manipura (Solar Plexus).
Q4: How is it different from Nadi Shodhana?
Surya Bhedana uses only right-inhale, left-exhale (heating). Nadi Shodhana alternates both sides (balancing).
References
Hatha Yoga Pradipika (Swatmarama).
Gheranda Samhita.
Saraswati, Swami Satyananda – Asana, Pranayama, Mudra, Bandha.
Iyengar, B.K.S. – Light on Pranayama.
Peer-reviewed journals on pranayama & autonomic nervous system.