Chandra Bhedana: The Lunar Breath for Cooling the Mind and Body

In a world that often moves too fast and burns too hot, yogic traditions offer tools for restoring calm, balance, and clarity. One such practice is Chandra Bhedana Pranayama, or “left nostril breathing.” This cooling, introspective breathwork is ideal for calming the nervous system, reducing stress, and preparing the mind for restful sleep or meditation.

What Does “Chandra Bhedana” Mean?

• Chandra = Moon (symbolizing coolness, calm, and the feminine energy)
  
  
• Bhedana = Piercing or channeling through
  
  

So Chandra Bhedana literally means “piercing the lunar channel.” It involves inhaling through the left nostril, which is associated with Ida Nadi—the moon channel in yogic anatomy—and exhaling through the right nostril, linked to Pingala Nadi, the sun channel.

The goal is to activate the parasympathetic nervous system, which promotes relaxation, introspection, and emotional stability.

The Science and Symbolism Behind Chandra Bhedana

Yogic philosophy describes two main energy pathways:

• Ida Nadi (left) – lunar energy, calming, feminine, connected to the right brain
  
  
• Pingala Nadi (right) – solar energy, stimulating, masculine, connected to the left brain
  
  

Chandra Bhedana stimulates the Ida Nadi, balancing excessive heat, hyperactivity, and mental agitation. It’s especially useful in today’s high-paced lifestyles where burnout and overstimulation are common.

Modern science supports this too:

• Left nostril breathing increases parasympathetic activity
  
• It lowers blood pressure and heart rate
  
• Improves emotional regulation and sleep quality
  
  

How to Practice Chandra Bhedana (Step-by-Step)

1. Sit Comfortably:
   Find a quiet space. Sit cross-legged or on a chair with a straight spine and relaxed shoulders.
2. Use Vishnu Mudra (Hand Position):
   With the right hand, fold the index and middle fingers. Use the thumb to control the right nostril, and the ring finger to control the left nostril.
3. Begin the Breath Cycle:

1. Close the right nostril with your thumb.
   
2. Inhale slowly and deeply through the left nostril.
   
3. Close the left nostril with your ring finger.
   
4. Exhale slowly through the right nostril.
   
   

That’s one round. Continue for 5–10 minutes, breathing slowly and mindfully.

Important Notes:

• The breath should be smooth, quiet, and unforced
  
• Keep your attention on the coolness and stillness it brings
  
• If desired, you can mentally repeat a calming mantra with each breath
  
  

Benefits of Chandra Bhedana

🌙 Calms the Nervous System

• Activates the parasympathetic response ("rest and digest")
  
• Reduces stress and anxiety
  
• Eases panic and emotional reactivity
  
  

🧘 Balances Energy

• Cools excessive inner heat
  
• Balances pitta dosha (in Ayurvedic terms)
  
• Soothes anger, frustration, and overstimulation
  
  

🛌 Improves Sleep

• Ideal before bedtime
  
• Helps quiet mental chatter
  
• Supports deeper and more restorative sleep
  
  

💓 Supports Heart Health

• Lowers blood pressure and heart rate
  
• Calms the cardiovascular system
  
• Enhances resilience to stress
  
  

When and How Often to Practice

• Best time: Evening or just before bed
  
• Also helpful during stressful moments, hot days, or after heated emotions
  
• Can be practiced daily for 5–15 minutes
  
  

Precautions and Contraindications

• Avoid practicing in cold environments or if you're feeling excessively cold
  
• Not recommended for people with low blood pressure unless guided
  
• As with all pranayama, practice on an empty stomach
  
  

Chandra Bhedana vs Surya Bhedana