チャンドラ・ベーダナ

Chandra Bhedana Pranayama is a cooling, calming breathing technique in which all inhalations are taken exclusively through the left nostril. The name comes from the Sanskrit words “chandra” (moon) and “bhedana” (piercing or passing through), meaning “that which pierces the lunar channel.” In yogic anatomy, the left nostril is associated with the Ida Nadi, the lunar energy channel that governs cooling, receptivity, and the parasympathetic nervous system. By directing all inhalations through this channel, Chandra Bhedana activates the body’s cooling and calming mechanisms, making it the perfect counterpart to Surya Bhedana (right-nostril breathing), which is heating and stimulating. This technique has roots in the Hatha Yoga Pradipika and has been used for centuries in both yogic and Ayurvedic traditions to pacify excess heat (pitta), soothe agitation, and prepare the body and mind for rest.

Step-by-Step Instructions

1. Sit in a comfortable upright posture such as Sukhasana (Easy Pose) or any seated position where the spine can remain tall and relaxed.
2. Bring your right hand into Vishnu Mudra by folding the index and middle fingers toward the palm.
3. Close your right nostril with your right thumb. Inhale slowly and deeply through your left nostril, filling the lungs completely over a count of 4 to 6.
4. At the top of the inhalation, close your left nostril with your ring finger so both nostrils are momentarily sealed.
5. Release your thumb and exhale slowly and fully through the right nostril for a count of 4 to 6.
6. This completes one round. Close the right nostril again with your thumb and begin the next inhalation through the left nostril.
7. Continue for 8 to 12 rounds. Always inhale through the left and exhale through the right — never reverse the direction.

Benefits

• Activates the parasympathetic nervous system, producing a pronounced cooling and calming effect on the body and mind.
• Reduces excess body heat, making it a valuable practice during hot weather, after vigorous exercise, or for individuals with a pitta-dominant constitution.
• Lowers heart rate and blood pressure through stimulation of the Ida Nadi and the vagal response associated with left-nostril breathing.
• Supports restful sleep by quieting mental activity and easing the transition from wakefulness to relaxation.
• Balances emotional reactivity, helping to soothe feelings of irritability, frustration, or anger.

Tips for Practice

• Keep the breathing smooth and unhurried. The cooling effect of Chandra Bhedana depends on slow, deliberate inhalation through the left nostril — rushing defeats the purpose.
• If the left nostril is congested, try lying on your right side for a few minutes before practicing. This naturally opens the left nasal passage.
• Avoid this practice if you are already feeling cold, sluggish, or depressed, as it may amplify those qualities. Choose Surya Bhedana or a heating breath instead.
• Practice in the evening or before bedtime for the best results. Chandra Bhedana naturally supports the body’s wind-down cycle.

When to Use

Chandra Bhedana is ideal for evening practice, particularly as part of a pre-sleep routine. It pairs beautifully with restorative yoga postures such as Viparita Karani (Legs Up the Wall) and Savasana (Corpse Pose), creating a deeply soothing sequence that prepares both body and mind for restful sleep. It is also an excellent choice after intense physical activity or during hot summer months when excess heat needs to be dissipated.

Beyond its use in structured yoga sessions, Chandra Bhedana can be practiced whenever you feel overheated, overstimulated, or emotionally agitated. Its simplicity makes it easy to perform in any quiet setting. In Ayurvedic terms, it is one of the most effective tools for balancing pitta dosha, and regular practice during pitta-aggravating seasons or life circumstances can help maintain emotional equilibrium and physical comfort.