Get Cool With Chandra Bhedana
Hello and welcome to Cultivating Chill.
My name is Vikki Velasquez and thank you for joining me for Chandra Bhedana (Chan-dra be-dana) Pranayama. This left-nostril breathing technique is a great way to keep cool and beat the summer heat.
In Sanskrit, Chandra means “moon” and Bhedana means “to pass through or pierce.” Together, they are often translated as “passing the breath through the moon.”
Since the moon is the counterpoint to the sun, it makes sense that Chandra Bhedana is a cooling breathing technique.
Instead of alternating the breath between nostrils like in Nadi Shodhana, Chandra Bhedana focuses on the inhale through the left nostril only. This practice moves our prana along the left nadi, called the ida. This nadi is related to the feminine, the moon, and engages the parasympathetic nervous system.
The isolated, focused flow of breath through the ida nadi has a cooling effect on the physical body as well as a calming effect on the mind. Left nostril breathing is also known to reduce the heart rate and blood pressure.(1)(3)
Pranayama Precautions
Before we begin, a few precautions. While Chandra Bhedana pranayama is a safe breathing practice for most people, if paired with a breath retention phase, it can aggravate respiratory or heart conditions, panic disorders, or even vertigo.(4)
If you have the following conditions, you should refrain from Chandra Bhedana:(2)(4)
Breathing disorders such as asthma, bronchitis, COPD
The flu, cold, sore throat, or nasal/chest congestion
Heart condition
In general, all pregnant women should refrain from most pranayama practices unless otherwise guided by a certified prenatal yoga instructor or a medical physician.(4)
Of special concern: Those with uncontrolled or low blood pressure should not practice Chandra Bhedana pranayama due its ability to reduce blood pressure. If you have high blood pressure, while the breathing practice may be beneficial, you should first consult with your physician to determine if the practice is right for you.(2)(4)
Now Let’s Cool Off with Chandra Bhedana
Now that we’ve discussed the precautions, let's begin our Chandra Bhedana Pranayama.
Practice will be about 10 minutes. I will guide your inhales and exhales.
There will be no breath retention. Just a simple inhale and exhale, with the natural pause in between.
I invite you to find a comfortable seat. This can be in a cozy chair, sitting on the bed, or even a cushion on the floor. You want to be both comfortable and upright, no slouching.
Breathe your natural breath through the nose as you become settled in your seat and prepare for pranayama.
For Chandra Bhedana, we will inhale through the left nostril and exhale through the right nostril.
Do this, we will be using the Vishnu Mudra for our practice. You can use your right or left hand, whichever is more comfortable.
For the Vishnu mudra, fold the index and middle fingers into the palm. This leaves the pinky and ring fingers together on one side of the hand, with the thumb extending outward on the other side.
If the mudra causes discomfort, feel free to use the shaka, also known as the surfer hand gesture. The three middle fingers are folded into the palm, leaving the pinky and thumb extended.
In either case, the pinky/ring fingers and thumbs will be used to gently apply pressure on the area where the cartilage of the nose begins, around the narrowest part of the bridge. If that is also uncomfortable, then gently press against the side of the nostril, partially closing the nostril.
For now, let your hands rest on your thighs, palms up to allow energy to flow through you. This also gives the back of your wrists a gentle stretch.
As we prepare for pranayama, I invite you to use your next inhale to stretch the spine long as you sit in your seat.
With the exhale, let your shoulders slide down your back and away from your ears.
Again, inhale, feeling into the length of your spine.
Exhale, relaxing your shoulders, your ears, your jaw.
If you would like to do so, I invite you to gently close your eyes.
Breathe your natural breath.
Don’t try to change anything or judge, just observe your natural inhale and exhale.
Notice how your breath feels.
The inhale.
The exhale.
Filling yourself up with air.
Releasing the air, letting it all go.
(about five natural breaths)
Let’s take a breath together and align with one another – Inhale – Exhale.
Gently bring your mudra to your face and partially close your right nostril.
Inhale through the left nostril. (1, 2)
Close the left nostril and exhale through the right. (1, 2)
Close the right nostril and inhale through the left. (1, 2)
Close the left and exhale through the right. (1, 2)
Close the right and inhale through the left. (1, 2)
(Repeat sequence for ten minutes)
Release your mudra and let your breath breathe itself.
Let your hands rest on your thighs.
(about five natural breaths)
Bring your hands to a prayer position, hands to heart center.
The light in me honors the light in you.
Namaste.
Bibliography
1 - Niazi, Imran Khan, Muhammad Samran Navid, Jim Bartley, et al. “EEG Signatures Change During Unilateral Yogi Nasal Breathing.” Scientific Reports 12, no. 520 (2022).
2 - Prana Sutra. “Chandra Bhedana Pranayama Guide: How to Practice Yogic Left Nostril Breathing.”
3 - Vanutelli, Maria Elide, Chiara Grigis, Claudio Lucchiari. “Breathing Right… or Left! The Effects of Unilateral Nostril Breathing on Psychological and Cognitive Wellbeing: A Pilot Study.” Brain Sciences 14, no. 4 (2024).
4 - Yoga Basics. “Chandra Bhedana Pranayama (Moon-Piercing Breath).”
Cultivating Chill hopes you found the information and breathing practices informative and helpful. If you have any questions or want to share anything, please feel free to leave a comment.