← EXERCISE LIBRARYPranayama
Right Nostril Breathing
Surya BhedanaInhaling only through the right nostril and exhaling only through the left. Traditionally practised as a warming, activating breath; treat that framing as traditional, not demonstrated.
- 01Sit upright and bring the right hand to the face with the thumb by the right nostril and the ring finger by the left.
- 02Close the left nostril with the ring finger and inhale slowly through the right nostril for a count of 4.
- 03Close the right nostril with the thumb, release the left, and exhale slowly through the left nostril for a count of 6.
- 04Keep every inhale on the right and every exhale on the left — the sides do not alternate in this practice.
- 05Complete 9 to 12 rounds, then lower the hand.
- 06Finish with 5 breaths through both nostrils and a short pause before moving.
- 01Right in, left out, every round. No swapping.
- 02Slow both halves. The point is the pattern, not the volume.
- 03Elbow down, head level, hand does the work.
- 01Practising it late at night when you want to settle, since it is traditionally used for the opposite purpose — Chandra Bhedana is the counterpart for evening.
- 02Adding retention between the inhale and exhale as a beginner, which is where strain and light-headedness enter an otherwise mild practice.
- 03Pressing the nostril closed so hard the septum shifts, which narrows the open side and makes the breath effortful.
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.