Right Nostril Breath

A seated breathing practice that leads the inhalation through the right nostril and releases the exhalation through the left.

“Inhale through the right nostril. Exhale through the left. Stay soft.”

Surya Bhedana is a simple nostril-led pranayama practice. The right nostril begins the breath cycle, while the left nostril completes it. Rather than forcing a particular effect, the practice invites close attention to rhythm, ease, temperature, texture and the subtle differences between the two sides of the nose.

The purpose is not to make the breath stronger. The purpose is to meet the breath clearly, with enough structure to focus the mind and enough softness to remain comfortable.

1. 1Sit in a comfortable upright position.
2. 2Allow the shoulders, jaw and eyes to soften.
3. 3Rest the left hand on the thigh or in the lap.
4. 4Bring the right hand towards the nose.
5. 5Close the left nostril lightly and inhale through the right nostril.
6. 6Close the right nostril.
7. 7Release the left nostril and exhale through the left nostril.
8. 8Continue with the same pattern for several rounds.
9. 9Keep the breath quiet, smooth and unforced.
10. 10When ready, release the hand and breathe through both nostrils.

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

• •Can the spine remain upright without strain?
• •Is the hand pressing into the face or resting lightly?
• •Can the eyes, tongue and throat stay soft?
• •Does one nostril feel more open than the other?
• •Can the exhale complete without being pushed?

Let the breath move through the nose with a steady, moderate pace. Avoid breath retention unless it has been taught to you directly. If the breath becomes sharp, anxious or effortful, return to natural breathing through both nostrils.

Observe the student's overall ease before refining the technique. Notice the face, shoulders, hand pressure and breath rhythm. A simple, comfortable cycle is more useful than a precise pattern held with tension.

Reflect after practising:

• •What did you notice in the right nostril?
• •What did you notice in the left nostril?
• •Did the hand or face begin to work harder than needed?
• •How did the breath feel when both nostrils were released?

Rather than mistakes, you may notice:

• •Pressing too firmly on the nose
• •Lifting the shoulder of the breathing hand
• •Pulling the head forward
• •Forcing the inhale
• •Pushing the exhale
• •Holding the breath unintentionally

• •Practise seated on a chair
• •Support the elbow with the opposite hand
• •Use a shorter breath cycle
• •Practise only a few rounds
• •Return to natural breathing between rounds
• •Keep both nostrils open and simply visualise the pathway

• ✓The breath remains comfortable.
• ✓The face and shoulders stay soft.
• ✓The nostril pattern is clear.
• ✓Natural breathing returns easily.
• ✓Attention feels settled rather than forced.