How to Practise Chandra Bhedana

Chandra Bhedana (translated as ‘Piercing the moon’) can be an effective practice for calming the mind, for helping you to transition from work to home life, and for settling both mind and body to help prepare you for deep rest or sleep.

Also known as left nostril breathing, this pranayama is said to stimulate the ‘ida nadi’ (main energetic channel running through the left side of the body), which is associated with our quieter, more cooling, introspective, yin side (what we might call our parasympathetic nervous system).

You can practise it using a hand mudra (bending your right index finger and middle finger down towards your inner palm and keeping the ring finger, little finger and thumb raised), or without if your prefer.

Begin by breathing in and out a few times through both nostrils, allowing the breath to be steady and comfortable.

Then, gently close your right nostril with your right thumb (or any other finger) and breathe in through your left nostril. At the top of the inhale, gently close your left nostril with the right ring finger (or any other finger), release the right nostril and exhale out through the right nostril.

Keep breathing in the same way: inhaling every time through the left nostril while the right nostril is closed and exhaling through the right nostril while closing the left nostril.

Start by practising for a minute or two at a time if you can. If you find Chandra Bhedana helpful, you can gradually extend the length of time you practise for up to 10 minutes, as long as you find it comfortable to do so.

As with any breathing practice, if you find it uncomfortable or you feel you’re straining to breathe in this way, please stop straight away and breathe naturally instead.