How to practice Chandra Bhedana Pranayama?

How to practice Chandra Bhedana Pranayama?

Chandra Bhedana Pranayama, also known as Left Nostril Breathing, is a breathing technique that involves inhaling through the left nostril and exhaling through the right nostril. This practice is believed to activate the parasympathetic nervous system, induce relaxation, and calm the mind. Here's how to practice Chandra Bhedana Pranayama:

Find a comfortable seated position: Sit in a cross-legged position on the floor or on a chair with your spine erect and shoulders relaxed. You can also practice Chandra Bhedana Pranayama lying down if that's more comfortable for you.

Relax and center yourself: Close your eyes and take a few deep breaths to relax your body and mind. Allow any tension or stress to melt away as you settle into your seated position.

Prepare for Chandra Bhedana: Begin by closing your right nostril with your thumb or ring finger, allowing your left nostril to remain open and unobstructed.

Inhale through your left nostril: With your right nostril closed, inhale slowly and deeply through your left nostril, drawing the air in through the left nostril. Feel the breath filling your lungs and expanding your abdomen.

Pause briefly: After inhaling completely, pause for a moment, retaining the breath comfortably in your lungs. There's no need to hold the breath for an extended period—just a gentle pause is sufficient.

Exhale through your right nostril: Release your thumb or ring finger from your right nostril, allowing the breath to flow out smoothly and evenly through your right nostril. Exhale completely, emptying your lungs.

Maintain a steady rhythm: Continue to inhale through your left nostril and exhale through your right nostril, maintaining a slow and steady rhythm. Aim for a 1:1 ratio of inhalation to exhalation, with each breath lasting approximately the same duration.

Be mindful of your breath: Pay attention to the sensation of the breath moving in and out of your nostrils, as well as the movement of your abdomen and chest. Allow yourself to fully immerse in the experience of Chandra Bhedana Pranayama, focusing on the calming effect of the left nostril breath.

Practice for several rounds: Aim to practice Chandra Bhedana Pranayama for at least 1-3 minutes, gradually increasing the duration as you become more comfortable with the technique. You can also incorporate Chandra Bhedana into your yoga practice or use it as a standalone pranayama practice.

End mindfully: After completing your practice, release the left nostril breath and return to natural breathing. Take a moment to observe any changes in your body and mind, and enjoy the sense of relaxation and calmness that Chandra Bhedana Pranayama brings.

It's essential to practice Chandra Bhedana Pranayama with awareness, gentleness, and respect for your body's limitations. If you feel dizzy, lightheaded, or uncomfortable at any point, return to normal breathing and take a break. With regular practice, Chandra Bhedana Pranayama can help induce relaxation, reduce stress, and promote overall well-being.