How to practice Surya Bhedana Pranayama?

How to practice Surya Bhedana Pranayama?

Surya Bhedana Pranayama, also known as Right Nostril Breathing, is a breathing technique that involves inhaling through the right nostril and exhaling through the left nostril. This practice is believed to activate the sympathetic nervous system, increase energy, and improve focus and alertness. Here's how to practice Surya 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 Surya 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 Surya Bhedana: Begin by closing your left nostril with your ring finger or thumb, allowing your right nostril to remain open and unobstructed.

Inhale through your right nostril: With your left nostril closed, inhale slowly and deeply through your right nostril, drawing the air in through the right 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 left nostril: Release your ring finger or thumb from your left nostril, allowing the breath to flow out smoothly and evenly through your left nostril. Exhale completely, emptying your lungs.

Maintain a steady rhythm: Continue to inhale through your right nostril and exhale through your left 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 Surya Bhedana Pranayama, focusing on the energizing effect of the right nostril breath.

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

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

It's essential to practice Surya 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, Surya Bhedana Pranayama can help increase energy levels, improve focus, and promote overall well-being.