Suryabhedi Pranayama, also called Surya Bhedana or right nostril breathing, is a warming and energising breathing practice. It is traditionally practised in the winter season, when the body feels cold and sluggish. What is Suryabhedi Pranayama? Why is it linked with warmth and energy in cold weather? This article explains its meaning, the correct method, benefits, research, precautions and who should avoid it. If you are new to breathing practices, it helps to first understand what Pranayama is.
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| Suryabhedi Pranayama is a warming breathing practice, traditionally done in the winter season. |
Table of Contents
What Is Suryabhedi Pranayama?
Meaning of the Name
In Sanskrit, Surya means the sun and Bhedana means to pierce or to pass through. In this practice, the breath is drawn through the right nostril, the Surya Nadi, which yoga associates with heat and energy. Suryabhedi is described in the Hatha Yoga Pradipika (Chapter 2, verses 48–50).
The Solar Channel Behind Suryabhedi
According to yoga, the right nostril is linked with Surya Nadi (also called Pingala), which gives heat, activity and energy. The left nostril is linked with Chandra Nadi (also called Ida), which gives coolness and calm.
In Suryabhedi, every inhalation goes through the right nostril. That is why yoga calls it a warming practice. Nadis are ideas from yogic tradition. They are not nerves or any organ of the body. Ida, Pingala and Sushumna are explained in detail in the Nadi Shodhan guide.
Why Is It Linked with Warmth in Winter?
In cold weather the body tends to feel heavy and slow. Because Suryabhedi draws every breath in through the right nostril, traditional yoga regards it as a warming and activating practice, and this is why it is associated with winter. Some studies of breathing through one nostril have reported changes in oxygen use and other body measures. These findings do not prove that Suryabhedi raises body temperature or prevents illness from cold. The warming effect remains a traditional teaching.
How to Do Suryabhedi Pranayama
Before You Begin
- Practise on a comfortably empty stomach, in a clean, quiet place with fresh air.
- Morning is considered the right time, for beginners and experienced practitioners alike. If that is not possible, you can practise in the evening, on an empty stomach, at least 3 to 4 hours after a meal.
- Sit in Padmasana, Sukhasana or on a chair, whichever keeps your spine comfortably straight.
Step-by-Step Method
- Keep your back and neck straight and close your eyes gently.
- Place the left hand in Gyana Mudra on the left knee and the right hand in Pranayama Mudra near the nose.
(Pranayama Mudra: Bend the index and middle fingers of the right hand inward, towards the palm. The thumb controls the right nostril and the third (ring) finger controls the left nostril.) - Close the left nostril with the third finger and inhale slowly and silently through the right nostril.
- Release the third finger, close the right nostril with the thumb, and exhale slowly and silently through the left nostril. This completes one cycle.
- For the next cycle, close the left nostril again, release the thumb and inhale through the right nostril. Repeat the same process.
- When you finish, bring the right hand down to the right knee and breathe normally for a minute.
Never force the breath. Breathe only as deeply as is comfortable, and stop if you feel any discomfort.
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| Suryabhedi Pranayama in four steps: inhale through the right nostril, exhale through the left. |
Adding a Short Breath Hold (Optional)
Traditional texts describe holding the breath (Kumbhaka) after inhalation. Regular practitioners may add a short pause: after inhaling through the right nostril, close both nostrils and hold the breath for a few comfortable seconds, then exhale through the left nostril.
The safe way to add a hold is explained in the guide to breath retention.
Duration of Practice
| Level | Rounds |
|---|---|
| Beginner | 5 cycles, or as per your capacity |
| Regular practitioner | 8 to 10 cycles (3 to 5 minutes), or as needed |
Increase the rounds slowly, and stop and breathe normally if you feel dizzy.
Common Mistakes to Avoid
- Starting with the left nostril. In Suryabhedi, every inhalation is through the right nostril.
- Practising in hot weather or when you already feel overheated.
- Holding the breath for too long, or trying a hold too early.
- Doing too many rounds too soon, which can cause dizziness.
- Bending the back or neck, or breathing noisily.
If you find the practice stimulating, avoid doing it right before bedtime.
Suryabhedi vs Chandra Bhedana vs Anulom Vilom
These three practices are often confused because each uses the nostrils one at a time. The difference lies in where the breath starts, whether the sides change, and the effect described in yoga.
| Practice | Inhale → Exhale | Traditional effect and season |
|---|---|---|
| Suryabhedi | Right → Left | Warming and energising; winter |
| Chandra Bhedana | Left → Right | Cooling and calming; summer |
| Anulom Vilom | Left → Right, then Right → Left | Gentle and balancing; any season |
In Suryabhedi the direction of the breath never changes. In Anulom Vilom it changes after every inhalation, so neither side is favoured. The full method of Anulom Vilom is explained in a separate article.
Benefits of Suryabhedi Pranayama
- Energy and warmth: Traditionally said to give energy and keep the body warm in cold weather.
- Relief from the heaviness of cold weather: Practised to ease the sluggish, heavy feeling that comes with cold.
- Alertness: Said to reduce dullness and lethargy and keep the mind alert.
- Digestion: Classical yoga texts say it kindles the digestive fire (Agni).
- Sense of vitality: Regular, moderate practice may leave you feeling more active in winter.
What Research Says
Studies on nostril-specific breathing are limited, and not all of them tested Suryabhedi itself.
- A 1994 study of 48 men tested right, left and alternate nostril breathing, where the breath went in and out through the same nostril. Oxygen consumption rose in all three groups, most in the right nostril group (37%). This was not the Suryabhedi pattern.
- A 2014 study of 20 yoga-trained people tested several nostril practices, including the right-start alternate pattern (Surya Bhedana). Practices starting with the right nostril increased heart rate, blood pressure and reaction time, while left-start practices lowered them.
- A 1996 study of 12 volunteers found that 45 minutes of breathing only through the right nostril increased oxygen consumption by 17% and systolic blood pressure by about 9 mm Hg. Here too, the same nostril was used for both breaths.
- A 2024 study in the International Journal of Yoga measured oxygen use in 47 healthy men during right-start, left-start and alternate nostril breathing, noting that earlier research had looked only at same-nostril breathing.
Together, these studies hint that right-nostril-led breathing may be activating on some measures. But the studies are small, mostly involved healthy young men, and used different methods. They do not prove that Suryabhedi raises body temperature, treats disease or is safe for everyone. This is also why people with high blood pressure are advised to avoid it.
Precautions and Who Should Avoid It
Precautions
- Keep the spine and neck straight. Do not bend the back.
- Inhale and exhale slowly and silently.
- Practise according to your capacity and increase the rounds gradually.
- Never force the breath or hold it longer than is comfortable. Stop if you feel dizzy or breathless.
- Do not practise on a full stomach, or when you are unwell or cannot breathe comfortably through the nose.
Who Should Avoid It
Do not practise Suryabhedi in the following situations.
| Condition | Reason |
|---|---|
| High blood pressure | The practice is activating and may raise blood pressure |
| Heart conditions | The practice is activating |
| Hot weather, or feeling overheated | The practice is considered warming |
Take Advice First
Consult a doctor and a qualified yoga teacher before practising if you have:
| Condition | Reason |
|---|---|
| Asthma | Breath holding and effort may cause discomfort |
| Epilepsy | Some traditional sources advise against it |
| Acidity or excess body heat | The practice is considered warming |
Some general yoga precautions apply to every practice, including this one. These precautions are not a substitute for individual medical advice.
Summary
Frequently Asked Questions
1. Are Suryabhedi and Surya Bhedana the same?
Yes. Both names refer to the same Pranayama. The spelling differs by region.
2. When should I practise Suryabhedi Pranayama?
It is traditionally practised in the winter season, in the morning on a comfortably empty stomach. If morning is not possible, practise in the evening, 3 to 4 hours after a meal.
3. Can I practise Suryabhedi in summer?
Traditionally it is avoided in hot weather, because it is considered a warming practice. Do not practise it when you feel overheated.
4. Is Suryabhedi safe for high blood pressure?
No. It is an activating practice and may raise blood pressure, so people with high blood pressure should avoid it.
5. How many rounds should I do?
Beginners can start with 5 cycles, or as per their capacity, and slowly increase. Regular practitioners can do 8 to 10 cycles (3 to 5 minutes), or as needed.
6. Is breath holding necessary in Suryabhedi?
No. The basic practice is to inhale through the right nostril and exhale through the left, without holding the breath. Classical texts describe a hold, but it should be added only after regular practice, and never by beginners.
7. What is the difference between Suryabhedi and Anulom Vilom?
In Suryabhedi, you always inhale through the right nostril and exhale through the left. In Anulom Vilom, the sides change in turn: you inhale through the left nostril and exhale through the right, then inhale through the right nostril and exhale through the left.
References
- Telles S, Nagarathna R, Nagendra HR. Breathing through a particular nostril can alter metabolism and autonomic activities. Indian J Physiol Pharmacol, 1994. PubMed
- Telles S, Nagarathna R, Nagendra HR. Physiological measures of right nostril breathing. J Altern Complement Med, 1996;2(4):479–84.
- Differential effects of uninostril and alternate nostril pranayamas on cardiovascular parameters and reaction time. Int J Yoga, 2014;7(1):60–5. PubMed
- Traditional nostril yoga breathing practices and oxygen consumption: a randomized, cross-over study. Int J Yoga, 2024. PMC
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