Left Nostril Breath

A gentle pranayama practice that explores breathing through the left nostril, traditionally associated with the lunar, receptive side of practice.

“Inhale through the left. Exhale softly. Notice the tone of the breath.”

Chandra Bhedana invites attention towards the left nostril and the quieter qualities of the breath. In its traditional form, the inhalation enters through the left nostril and the exhalation leaves through the right. The practice is less about controlling the breath and more about sensing its texture, pace and ease.

The purpose is not to create a particular state. The purpose is to meet the breath with patience and to notice how one-sided breathing affects your attention, body and nervous system today.

1. 1Sit in a comfortable upright position.
2. 2Allow the spine to feel supported rather than held.
3. 3Rest the left hand on the thigh or in the lap.
4. 4Bring the right hand towards the nose.
5. 5Gently close the right nostril with the thumb.
6. 6Inhale through the left nostril without strain.
7. 7Close the left nostril lightly with a finger.
8. 8Release the right nostril and exhale through the right side.
9. 9Continue for a few quiet rounds.
10. 10Return to natural breathing and notice what has changed.

Instead of searching for the “correct” position, notice:

• •Can the face stay soft?
• •Is the hand resting lightly on the nose?
• •Does the breath remain smooth and unforced?
• •Can the shoulders remain easy while the hand is lifted?
• •Is the posture supporting the breath?

Keep the breath comfortable and unhurried. Let the inhalation through the left nostril feel spacious enough to receive. Let the exhalation leave without being pushed. If the breath becomes tight, return to natural breathing.

Observe the student's relationship to effort. Notice the face, throat, shoulders and pace of breathing. A quieter practice may need less instruction, more space and permission to pause.

Reflect after practising:

• •Which nostril felt more available?
• •Did the breath change when the hand softened?
• •What happened to your attention during the exhalation?
• •Did the practice feel steady, effortful or unclear?

Rather than mistakes, you may notice:

• •Pressing the nostrils too firmly
• •Lifting the shoulder with the hand
• •Pulling the head towards the hand
• •Forcing the inhalation
• •Rushing the exhalation
• •Holding the breath unintentionally

• •Practise with the elbow supported by the opposite hand.
• •Sit on a cushion to make the spine easier to hold.
• •Use a chair if sitting on the floor is uncomfortable.
• •Practise left nostril breathing without switching sides.
• •Reduce the number of rounds.
• •Return to natural breathing at any time.

• ✓The breath has remained comfortable.
• ✓The face and jaw feel unforced.
• ✓The posture still feels sustainable.
• ✓Attention has become more intimate with the breath.
• ✓Natural breathing returns easily.