How to do Chandra Bhedana
- Sit comfortably in Sukhasana, Vajrasana or on a chair. Lengthen your spine, relax your jaw and close your eyes.
- Rest your left hand on your left knee in Chin mudra. Bring your right hand into Vishnu mudra: index and middle fingers folded, thumb and ring finger free.
- Close the right nostril with your thumb and breathe in slowly through the left nostril for 4 counts.
- Close the left nostril with your ring finger, release the thumb and breathe out slowly through the right nostril for 6 counts.
- Repeat: always in through the left, out through the right. The timer highlights "Left nostril" on every inhale.
- Keep the breath soft and silent. Do 9 rounds to start (about 1.5 minutes).
- Lower your hand, breathe normally through both nostrils and sit quietly for a minute.
Benefits
- Calming and cooling; many people use it to settle stress or anger
- A small study in people with high blood pressure found that left nostril breathing lowered heart rate and blood pressure right after practice
- May help you wind down before sleep
- Traditionally used to reduce excess heat in the body, for example on hot days
Precautions
- Skip it if you have low blood pressure or already feel sluggish, cold or low in mood
- Traditionally avoided during a cold or cough with heavy mucus
- If you add a breath hold, do not do so with high blood pressure, heart disease or in pregnancy; the timer version has no hold
- Stop and breathe normally if you feel dizzy or light-headed
Chandra Bhedana pranayama is left nostril breathing: each inhale goes in through the left nostril and each exhale leaves through the right. In yoga the left side is linked with the moon, coolness and rest, so this is one of the most calming breathing practices you can do. This page covers the meaning, how to use the timer, beginner to advanced counts, the research on left nostril breathing, how it compares with Surya Bhedana and Anulom Vilom, and who should skip it.
What is Chandra Bhedana pranayama? Meaning and pronunciation
Chandra means "moon" and bhedana means "piercing" or "passing through". In yoga philosophy the left nostril opens into ida nadi, also called chandra nadi, the lunar channel linked with cooling and calm. Chandra Bhedana pranayama pronunciation: CHUN-drah BAY-dah-nah. Other names include Chandra Bhedi, Chandra pranayama and Chandra Anuloma Viloma.
It is not one of the eight classical kumbhakas of the Hatha Yoga Pradipika, but it is widely taught as the cooling partner of Surya Bhedana, the right nostril practice. The version here has no breath hold. There are two left nostril breathing techniques: this one, which breathes out through the right, and simply breathing in and out through the left nostril only, as used in some studies.
How to use the left nostril breathing timer
The timer uses a 4:6 pattern. On every inhale the "Left nostril" label lights up and the ring grows for 4 seconds; on every exhale the "Right nostril" label lights up and the ring shrinks for 6 seconds. The default 9 rounds take 90 seconds.
- Set Rounds to 18 for about 3 minutes, or 30 for about 5 minutes.
- For bedtime, switch the voice off and keep only the soft chime.
- Your practice is logged in your browser, so you can track your streak.
Chandra Bhedana pranayama procedure: steps, how many times and counts
| Stage | In (left) : hold : out (right) | Time |
|---|---|---|
| Beginner (this timer) | 4 : 0 : 6 | 1.5–3 minutes |
| Regular practice | 4 : 0 : 8 | 3–5 minutes |
| Advanced, with a teacher | 4 : 4 : 8 | 5 minutes |
How many times? Start with 9 rounds and build up to about 5 minutes. Longer is not necessary. The best time is the evening, after work or before bed, or any time you feel hot, rushed or irritable. Many people pair it with Bhramari for a calm evening routine.
Benefits of left nostril breathing: what research says
Chandra Bhedana benefits in yoga texts include cooling the body, calming the mind and reducing "heat" such as anger or acidity. Research is limited to small studies, but they point the same way.
Left nostril breathing, blood pressure and the parasympathetic system
Studies comparing the two sides found that left nostril breathing tended to lower heart rate and shift the nervous system towards its parasympathetic, or "rest and digest", mode, while right nostril breathing did the opposite. A small study in people with hypertension found lower blood pressure and heart rate right after a few minutes of left nostril breathing. That is a short-term effect; keep taking your medicine and follow yoga for high blood pressure.
Left nostril breathing for anxiety, stress and sleep
The slow rhythm and longer exhale make it a useful tool when you feel anxious or stressed. For left nostril breathing before sleeping at night, sit on your bed, do 9–18 rounds, then lie down. Some people also lie on their right side, which tends to open the left nostril naturally. See yoga for anxiety and yoga for sleep.
Left nostril breathing spiritual benefits
In yoga tradition, left nostril breathing is said to support introspection and meditation because it activates the lunar, receptive channel. You do not have to accept that idea to enjoy a quieter mind before meditation.
Right vs left nostril breathing: Chandra Bhedana pranayama vs Anulom Vilom and Nadi Shodhana
| Practice | In | Out | Effect | Best for |
|---|---|---|---|---|
| Chandra Bhedana | Left | Right | Cooling, calming | Evening, stress, heat |
| Surya Bhedana | Right | Left | Warming, energising | Morning, low energy |
| Anulom Vilom | Alternates | Alternates | Balancing | Any time |
| Nadi Shodhana | Alternates, with hold | Alternates | Balancing, deeper | Before meditation |
So the difference between Chandra Bhedana pranayama and Anulom Vilom is that the inhale never switches sides. Compared with Nadi Shodhana, it is simpler and more calming but less balancing. The benefits of Nadi Shodhana pranayama (Nadi Shodhan or Nadi Shuddhi) are balance and focus, and its steps add a breath hold. Surya Bhedana pranayama benefits are the opposite of this practice: warmth and energy. The Surya Bhedana (Surya Bhedi) pranayama steps and procedure mirror this page: in through the right, out through the left. Chandra Bhedana is one of the various types of pranayama in our pranayama guide.
Common mistakes and precautions
- Using the wrong side. Inhale is always left. Watch the timer labels until it becomes automatic.
- Doing it when you are already low. If you feel tired, cold or low, choose a balancing or energising breath instead.
- Pressing the nose too hard. A light touch on the soft part of the nostril is enough.
What to think about during this pranayama? Notice the cool air entering the left nostril and the slightly warmer air leaving the right. When your mind drifts, return to the count.
Chandra Bhedana pranayama in Hindi: steps and benefits (Chandra Bhedi kaise kare)
The box below gives Chandra Bhedana pranayama steps and benefits in Hindi, and our guided yoga sessions can also speak Tamil, Telugu, Kannada, Gujarati and 24 other languages.
चंद्र भेदन प्राणायाम — हिंदी में: आराम से सीधे बैठें। अँगूठे से दायाँ नथुना बंद करें और बाएँ नथुने से 4 गिनती तक धीरे-धीरे साँस लें। फिर अनामिका से बायाँ नथुना बंद करके दाएँ से 6 गिनती तक साँस छोड़ें। हर बार बाएँ से ही साँस लें। 5–10 बार करें। इससे मन शांत होता है, शरीर ठंडा होता है और नींद में मदद मिलती है। लो बीपी या सर्दी-ज़ुकाम में यह न करें।
Where this practice is used
Chakras: Svadhisthana (Sacral Chakra)
Yoga for: High Blood Pressure · Hyperthyroidism (Overactive Thyroid) · Sleep and Insomnia · Jet Lag and Travel Fatigue · Anger Management
More breathing techniques
Frequently asked questions
What is Chandra Bhedana pranayama?
It is left nostril breathing: you breathe in through the left nostril and out through the right every time. It is a calming, cooling pranayama.
What are the benefits of left nostril breathing?
It calms the mind, may lower heart rate and blood pressure for a short time, and helps you relax before sleep. Research is small but consistent.
Is left nostril breathing good for sleep?
Yes, many people find a few minutes before bed helps them wind down. Keep it gentle and switch off the timer voice if you prefer silence.
Who should not do Chandra Bhedana pranayama?
Skip it with low blood pressure, when you feel sluggish or low in mood, or with a heavy cold. Do not add breath holds with high blood pressure, heart disease or in pregnancy.
How many times should I do Chandra Bhedana?
Start with 9 rounds, about 1.5 minutes, and build up to 5 minutes. The evening is the best time.
What is the difference between Chandra Bhedana and Surya Bhedana?
Chandra Bhedana inhales through the left nostril and is cooling and calming. Surya Bhedana inhales through the right nostril and is warming and energising.
Can I do left nostril breathing with high blood pressure?
Gentle left nostril breathing without breath holds is usually fine and may help you relax. Keep taking your medicine and ask your doctor.
Breathing practices are safe for most people when done gently. Stop if you feel dizzy, anxious or short of breath, and ask your doctor first if you have heart or lung disease, high blood pressure, epilepsy or are pregnant.