breathe · all techniques

Chandra Bhedana (Left-Nostril Breath)

Calm · Intermediate · 8 rounds

In through the left nostril, out through the right. Cooling and quieting.

Where alternate-nostril breathing balances, single left-nostril breathing biases in one direction: traditionally the cooling, quieting 'lunar' channel, and in the small studies that exist, associated with lower blood pressure and a calmer sympathetic tone. Close the right nostril with the thumb to inhale, switch to close the left with the ring finger to exhale.

How to practice

1. Inhale Left for 4 seconds (through the nose)
2. Exhale Right for 6 seconds (through the nose)

Benefits

• Quieter than full alternate-nostril practice
• Cooling for heat and irritability
• Supports evening down-regulation
• Needs no equipment or space

When to practice

5-10 minutes, late afternoon or evening. Avoid if your nose is blocked.

Also used for

Breathing Exercises for PCOS · Breathing Exercises for Menopause and Hot Flushes