Chandra Bhedana Breathing
Activate your lunar channel for deep calm and cooling
Chandra Bhedana means 'piercing the moon' — chandra (moon) and bhedana (piercing). The left nostril corresponds to the ida nadi (lunar energy channel), associated with cooling, rest, and parasympathetic activation. This technique is the mirror image of surya bhedana: inhale through the left nostril, exhale through the right.
Close the right nostril with the thumb, inhale through the left for 4-6 seconds, optionally hold for 4 seconds, then close the left nostril with the ring finger and exhale through the right for 6-8 seconds. The pattern is: always inhale left, always exhale right.
The Indian Journal of Physiology and Pharmacology study that confirmed surya bhedana's sympathetic effects also found that left nostril breathing decreased blood pressure and heart rate while increasing parasympathetic markers. This makes chandra bhedana a precise tool for calming — more targeted than general slow breathing because it preferentially activates the calming branch of the nervous system.
Benefits
- Directly activates the parasympathetic nervous system — more targeted than general deep breathing
- Reduces blood pressure and heart rate within minutes
- Cools the body — useful for hot flashes, post-exercise, or high temperatures
- Promotes sleep onset — ideal as a pre-bed practice
- Calms without sedating — you stay alert but relaxed
Frequently Asked Questions
When should I practice chandra bhedana?
Before bed for sleep, during anxiety or stress, after intense exercise, during hot weather, or any time you need to calm down. It's the go-to parasympathetic activator in the pranayama toolkit.
Can I do left nostril breathing all day?
It's not necessary or recommended for extended periods. 5-10 minutes is sufficient to shift your nervous system state. Prolonged parasympathetic dominance can cause lethargy. Use it as a targeted tool, not a default breathing pattern.
What if my left nostril is blocked?
Nasal congestion often clears after a few minutes of breathing through the partially blocked side. You can also lie on your right side for 2-3 minutes — gravity and the nasal cycle will open the left nostril. If chronically blocked, consult an ENT.
Related Breathing Exercises