← EXERCISE LIBRARYPranayama
Left Nostril Breathing
Chandra BhedanaThe mirror of Surya Bhedana: inhale only through the left nostril, exhale only through the right. Traditionally practised as a cooling, settling breath rather than an activating one.
- 01Sit upright and bring the right hand to the face, thumb resting by the right nostril and ring finger by the left.
- 02Close the right nostril with the thumb and inhale slowly through the left nostril for a count of 4.
- 03Close the left nostril with the ring finger, release the thumb, and exhale slowly through the right nostril for a count of 6 to 8.
- 04Keep the pattern fixed — left in, right out — for every round.
- 05Complete 9 to 12 rounds at an unhurried pace.
- 06Finish by lowering the hand and sitting with both nostrils open for 5 breaths.
- 01Left in, right out. Fixed pattern, no alternating.
- 02Make the exhale the longest part of each round.
- 03Shoulders stay down even though the arm is up.
- 01Alternating sides out of habit, which turns it into Nadi Shodhana and loses the single-side pattern entirely.
- 02Forcing air through a congested left nostril, which makes the inhale laboured — practise on a day when both sides are reasonably clear.
- 03Holding the arm high and unsupported for 12 rounds, which fatigues the shoulder and pulls the head off centre.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.