How to do Surya Bhedana
- Sit upright in Sukhasana, Padmasana or on a chair, on an empty stomach. Relax your shoulders 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 ready.
- Close the left nostril with your ring finger and breathe in slowly through the right nostril for 4 counts.
- Close the right nostril with your thumb, release the ring finger and breathe out slowly through the left nostril for 6 counts.
- Repeat: always in through the right, out through the left. The timer highlights "Right nostril" on every inhale.
- Keep the breath quiet and smooth. Do 9 rounds to start (about 1.5 minutes).
- Lower your hand and breathe normally through both nostrils for a minute before you get up.
Benefits
- Feels warming and energising; traditionally used on cold mornings or when you feel dull
- Small studies suggest right nostril breathing slightly raises heart rate and alertness
- Traditionally said to aid digestion and balance the Vata (air) element in Ayurveda
- Trains breath control and concentration, since you must follow one set pattern
Precautions
- Avoid with high blood pressure, heart disease or epilepsy, and never add the breath hold if you have these
- Skip it with a fever, acidity or on a very hot day, because it is considered heating
- Not a good choice if you feel anxious or have panic attacks; choose left nostril breathing instead
- In pregnancy, do not hold the breath; ask your doctor before practising
- Avoid late in the evening if it keeps you awake
Surya Bhedana pranayama is right nostril breathing: every inhale goes in through the right nostril and every exhale leaves through the left. In yoga the right side is linked with the sun, heat and activity, so this is an energising, warming breath. This page explains the meaning, how to use the timer, the procedure in short, what research says about right vs left nostril breathing, and the contraindications.
What is Surya Bhedana pranayama? Meaning and other names
Surya means "sun" and bhedana means "piercing" or "passing through". In yoga philosophy the right nostril is the opening of pingala nadi, also called surya nadi, the solar channel. Breathing in through it is said to "pierce" or activate that channel. You will also see the names Surya Bhedi, Surya Bheda, Surya Nadi pranayama and Surya Anuloma Viloma; they all describe the same practice.
The Hatha Yoga Pradipika lists Surya Bhedana first among its eight kumbhakas (breath-retention practices), done with a long hold after the inhale. The version on this page has no hold, which makes it suitable for learning and much safer.
How to use the right nostril breathing timer
The timer uses a 4:6 pattern: breathe in through the right nostril for 4 seconds, then out through the left for 6. The label "Right nostril" lights up on each inhale and "Left nostril" on each exhale, so you never lose track. The default 9 rounds take 90 seconds.
- Set Rounds to 18 for about 3 minutes or 30 for about 5 minutes.
- The longer exhale keeps the practice steady; do not rush it even though the breath is energising.
Surya Bhedana pranayama procedure in short
If you need the Surya Bhedana pranayama procedure, benefits and contraindications in short, for example for a class 12 physical education exam:
- Procedure: sit straight, close the left nostril, inhale through the right, close the right, exhale through the left. Repeat 5–10 times.
- Benefits: increases body heat and energy, aids digestion, improves alertness.
- Contraindications: high blood pressure, heart disease, epilepsy, fever and acidity.
Surya Bhedana steps: beginner to advanced counts
| Stage | In (right) : hold : out (left) | 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 : 8 | 5 minutes |
The best time is the morning on an empty stomach, especially in winter or when you feel sluggish. Keep it to a few minutes, and follow it with a balancing practice such as Nadi Shodhana.
Surya Bhedana pranayama benefits: tradition and research
Traditionally, Surya Bhedana benefits include warming the body, boosting digestion, clearing the head and correcting Vata (air) imbalances. Modern research on it is limited, but several small studies have compared breathing through one nostril with the other:
- Right nostril breathing tended to raise heart rate, oxygen use and alertness a little.
- Left nostril breathing tended to lower heart rate and blood pressure and feel calming.
These effects are small and short-lived, but they match the traditional description of the right side as "sun" and the left as "moon".
Surya Bhedana pranayama is for which disease?
It is not a treatment for any disease. In yoga therapy it is sometimes suggested for people who feel cold, tired or sluggish, and for those with low blood pressure, under guidance. It is not for high blood pressure, heart disease or anxiety.
Right nostril breathing for energy and weight loss
Right nostril breathing for energy is a fair use: a few rounds can wake you up. For weight loss, the small rise in oxygen use lasts minutes and burns very few calories, so do not expect it to change your weight. See yoga for weight loss for a full plan.
Right vs left nostril breathing, and Surya Bhedana pranayama vs Nadi Shodhana
| Practice | Breathe in | Breathe out | Effect |
|---|---|---|---|
| Surya Bhedana | Right | Left | Warming, energising |
| Chandra Bhedana | Left | Right | Cooling, calming |
| Anulom Vilom / Nadi Shodhana | Alternates | Alternates | Balancing |
So what is the difference between Anulom Vilom and Surya Bhedana pranayama? In Anulom Vilom the sides swap every breath; in Surya Bhedana the inhale is always on the right. Chandra Bhedana pranayama benefits are the opposite: it cools and calms. Many teachers suggest ending with alternate nostril breathing so you finish balanced. The benefits of Nadi Shodhana pranayama (Nadi Shodhan, also called Nadi Suddhi) are balance and calm rather than heat.
Do not confuse this practice with Surya Namaskar, the 12 steps of the yoga sun salutation. The Surya Namaskar breathing steps are different: you breathe in as you lift or open the chest and breathe out as you fold forward. The Surya Namaskar steps, names and contraindications are covered on that page.
Common mistakes
- Mixing up the sides. Inhale is always right. Watch the timer labels until it becomes automatic.
- Breathing too hard. Keep it slow and silent; forcing it causes dizziness.
- Practising too long. A few minutes is enough. Too much can leave you restless or overheated.
What to think about during this pranayama? Keep your attention on the cool air entering the right nostril and the warmer air leaving the left. When the mind wanders, come back to the next count.
Surya Bhedana pranayama in Hindi (Surya Bhedi steps and benefits)
This page is in English. The box below gives Surya Bhedana pranayama steps and benefits in Hindi, and our guided yoga sessions can speak Marathi, Kannada, Tamil and 25 other languages.
सूर्य भेदन प्राणायाम — हिंदी में: सीधे बैठें। अनामिका उँगली से बायाँ नथुना बंद करें और दाएँ नथुने से 4 गिनती तक साँस लें। फिर अँगूठे से दायाँ नथुना बंद करके बाएँ से 6 गिनती तक साँस छोड़ें। हर बार दाएँ से ही साँस लें। 5–10 बार करें। इससे शरीर में गर्मी और ऊर्जा आती है और पाचन में मदद मिलती है। हाई बीपी, हृदय रोग, बुखार और घबराहट में यह न करें।
Where this practice is used
Chakras: Manipura (Solar Plexus Chakra)
Yoga for: Low Blood Pressure · Cold and Cough · Cold Hands and Feet (Circulation)
More breathing techniques
Frequently asked questions
What is Surya Bhedana pranayama?
It is right nostril breathing: you breathe in through the right nostril and out through the left, every time. It is a warming, energising pranayama.
What are the benefits of Surya Bhedana?
It is traditionally used to warm the body, raise energy and aid digestion. Small studies suggest right nostril breathing slightly increases heart rate and alertness.
Who should not do Surya Bhedana pranayama?
Avoid it with high blood pressure, heart disease, epilepsy, fever, acidity or anxiety. Do not add breath holds in pregnancy.
What is the difference between right and left nostril breathing?
Right nostril breathing (Surya Bhedana) is energising and warming; left nostril breathing (Chandra Bhedana) is calming and cooling.
When is the best time to do Surya Bhedana?
In the morning on an empty stomach, especially in cold weather. Avoid it late in the evening and after meals.
How long should I practise right nostril breathing?
Start with 9 rounds, about 1.5 minutes, and build up to 3–5 minutes. More is not better with an energising breath.
Is Surya Bhedi the same as Surya Bhedana?
Yes. Surya Bhedi, Surya Bheda and Surya Nadi pranayama are other names for the same right-nostril practice, so the benefits are the same.
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.