Surya Bhedana Breathing
Activate your solar energy channel for alertness and warmth
Surya Bhedana means 'piercing the sun' — surya (sun) and bhedana (piercing, passing through). In yogic anatomy, the right nostril corresponds to the pingala nadi (solar energy channel), associated with heat, activity, and sympathetic nervous system activation. Breathing exclusively through the right nostril activates this channel.
The technique is straightforward: close the left nostril with the ring finger, inhale through the right nostril for 4-6 seconds, optionally hold for 4 seconds, then close the right nostril with the thumb and exhale through the left for 6-8 seconds. The key pattern is: always inhale right, always exhale left.
Modern research supports the asymmetric nostril-brain connection. A study published in the Indian Journal of Physiology and Pharmacology found that right nostril breathing increased systolic blood pressure, oxygen consumption, and sympathetic nerve activity compared to left nostril breathing. It is essentially a targeted sympathetic nervous system activator.
Benefits
- Increases alertness and mental energy — a natural caffeine alternative
- Raises body temperature — useful before exercise or in cold environments
- Activates the sympathetic nervous system in a controlled, measured way
- Improves digestive function (traditionally used before meals in Ayurveda)
- Complementary to chandra bhedana (left nostril) for a balanced practice
Frequently Asked Questions
When should I practice surya bhedana?
Morning time when you need energy, before exercise, before mentally demanding work, or when you feel sluggish. Avoid before bed — it's activating, not calming. Also useful in cold weather to generate internal warmth.
Is right nostril breathing safe?
Yes for most people in moderate doses (5-10 minutes). Avoid if you have high blood pressure, fever, or during acute anxiety — you don't want more sympathetic activation in those states. If you feel jittery, stop and switch to equal or left nostril breathing.
What is the opposite of surya bhedana?
Chandra bhedana (left nostril breathing) is the cooling, calming counterpart. Inhale left, exhale right — it activates the parasympathetic nervous system. Together, surya and chandra bhedana form a complete activation/calming toolkit.
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