Surya Bhedana: Sun Piercing Breath

Surya Bhedana should only be practiced under the guidance of an experienced yoga teacher.

Surya (sun) bhedana (piercing) translates from Sanskrit as “sun piercing breath.” The right nostril corresponds to the Pingala nadi, also representative of the sun, and therefore heats the body as breath is drawn in. The left nostril, conversely, draws cooling air into the Ida nadi, which relates to the moon. Surya bhedana alternates the inhalation and exhalation from one nostril to the other. Right nostril breathing will activate the sympathetic nervous system and energize our ability to perform verbal tasks, while the cooling left nostril breath will decrease our sympathetic nervous system, soothe our responses to stressful stimuli, and improve our spatial functioning. Surya bhedana is said to energize the brain and reduce stress. (Further reading here)

Technique

While sitting comfortably a deep breath is drawn and taken through the right nostril, retained as long as possible and then exhaled through the left nostril.  Continue with a pattern of a slow and rhythmic inhalations and exhalations for five to ten minutes, or as long as it is comfortable to do so. Beginners may use the right hand to block one nostril at a time, until this is possible using only the mind. The inhalations and exhalations are always done with equal timing and hand posture, creating a balance with the heating and subsequent cooling of the breath.