How to Practice Surya Bhedana Pranayama (Right Nostril Breathing) in Yoga
- Apr 24, 2021
- 8 min read
Energizing breathwork to stimulate the Pingala Nadi and kindle your inner fire.
By PRANA EDITORS | Updated: April 24, 2025
Surya Bhedana, also called Surya Nadi or Surya Bhedi Pranayama, is one of the eight kumbhakas–classical pranayamas in the Hatha Yoga tradition. Its earliest mention appears in the Yoga Chudamani Upanishad, written around 1500 BCE. But despite its ancient origins, this breathing technique remains central to modern pranayama practice and features prominently in contemporary yoga books.
Quick Overview: At its core, Surya Bhedana is a selective or single nostril breathing technique where you inhale exclusively through the right nostril. Its primary effect is to stimulate the sympathetic nervous system, generate internal heat, increase focus, and uplift mood. In this article: Meaning |Purpose | Steps | Variations| Benefits | Precautions| FAQ |
This “how-to” guide is created for yoga students and teachers looking to incorporate Surya Bhedana into their practice. It covers all essential aspects, from steps to practical applications, and spiritual significance to alternatives. To add more depth and authenticity, we’ve also included tips from various seasoned practitioners on how to begin and gradually refine your technique over time.
What is Surya Bhedana Pranayama?
In yoga, Surya Bhedana is an energizing breathwork practice that is traditionally done in a seated meditation posture. This technique involves inhaling only through the right nostril, holding your breath for a few counts, and then exhaling through the left nostril. A hand gesture called Vishnu Mudra is used to control the nostrils and manipulate the flow of the breath.
The term Surya Bhedana Pranayama combines the Sanskrit words Surya (sun), Bhedana (pierce or pass through), and Pranayama (breath regulation). So, it literally means “passing the breath through the Sun,” but that’s actually a poetic way of saying this breathwork channels prana through Pingala Nadi – an energy pathway linked to our dynamic, masculine energy.
Various descriptions of this pranayama can be found in ancient tantra and yoga texts like Hatha Yoga Pradipika, Yoga Chudamani Upanishad, Shiva Samhita, and Gheranda Samhita. The steps and benefits are also explained in modern pranayama books like Light on Pranayama by BKS Iyengar.
Classical Reference: "Inhale with all your strength through the sun-tube (right nostril): retain this air while performing Jalandhara Bandha. Hold your breath until sweat bursts forth from the tips of the nails and roots of the hair" - Gheranda Samhita (Chapter 4, Verse 68-69). |
Here’s some context: Pingala Nadi– also called Surya Nadi– is one of the three main energy channels that run through our subtle body. It’s linked to the right nostril, and governs all outward-moving energy - the currents associated with focus, physical vitality, and alertness, among other things.
We won’t dive deep into nadis here, but they are a foundational concept in yogic energetic anatomy. You can learn more about them in our previously written articles: What are Nadis (Subtle Energy Channels) and Ida, Pingala, and Sushumna Nadi: The Three Main Nadis in Yoga.
Why and When Should You Practice Right Nostril Breathing?
If you go through yoga texts, you’ll come across a bunch of esoteric effects of Surya Bhedana: purification of Pingala, awakening Kundalini, and burning away Tamas (inertia and ignorance). But all this is abstract, symbolic, and hard to decipher without studying yoga philosophy.
We like to think of Surya Bhedana as a go-to pranayama when life calls for action, enthusiasm, and determination—but in a grounded, yogic way. It essentially kindles your inner fire (Agni), making you feel more energetic, confident, driven, and ready to engage with the external world.
In Asana Pranayama Mudra Bandha, Swami Satyananda Saraswati says, "It is especially recommended for those who are dull and lethargic or who find it difficult to communicate with the external world. It makes the mind more alert and perceptive and is an excellent pre-meditation pranayama."
If that's not clear enough, here's a list of practical, everyday uses for Surya Bhedana:
To warm up the body and breath before asana practice
To shake off lethargy on a cold or cloudy morning
To cleanse the sinuses and nasal passages
To clear brain fog or boost concentration
To increase motivation and goal-oriented behaviour
To stimulate the Solar Plexus (Manipura) Chakra
To support overall digestive and metabolic health
In a nutshell, Surya Bhedana gives you the clarity and energy to move, to do, and to live in alignment with your highest self. Over time, it breaks the cycle of reactive behavior and puts you in a more conscious state, where all your energies are focused, purposeful, and aligned with dharma.
How to Practice Surya Bhedana Pranayama
Now that you’ve got the context, let’s break down the practice itself. Surya Bhedana is similar to Chandra Bhedana (left nostril breathing), assuming you’ve already learned it. But for clarity (and for first-time visitors), here’s a complete step-by-step guide:
Posture: Sit in a meditation posture like Padmasana (Lotus Pose). Form Vishnu Mudra with your right hand and rest your left hand on your thigh. Before beginning, exhale fully through the mouth to release any stagnant air from the lungs.
Inhale (Right Nostril): Use your ring finger to close your left nostril, and take a slow, controlled inhale through the right nostril.
Internal Retention (Optional): After inhaling, use your thumb to close the right nostril as well. With both nostrils gently sealed, retain the breath for a few counts.
Exhale (Left Nostril): When you are ready to exhale, keep the right nostril closed and release the ring finger to unblock the left nostril. Exhale through it.
External Retention (Optional): After exhaling, you can once again close both nostrils again and hold your breath for a few counts. This completes one round of Surya Bhedana.
Repeat: Practice 10 to 15 rounds in one sitting, without breaks in between. Gradually increase the number of rounds as you get comfortable with the breathing sequence.
Conclude: After your final round, rest both hands on your thighs and sit in Sukhasana for 3 to 5 minutes. Breathe naturally and let the effects of your practice settle in.
Tips for a Safe and Spiritually Grounded Practice
Keep these actionable tips in mind to get the most value out of your session:
Time: Practice during the first half of the day, when the sun is naturally rising. Avoid doing it close to bedtime, as its stimulating effects can interfere with sleep.
Posture: Always practice in a seated position – never standing or lying down. Suitable meditation postures include Sukhasana (Easy Pose), Siddhasana (Adept Pose), Vajrasana (Thunderbolt Pose), Virasana (Hero Pose), and Padmasana (Lotus Pose).
Mudras: Use Vishnu or Nasagra Mudra with your right hand to control the nostrils. The left hand can rest on your thigh or form Chin Mudra or Surya Mudra.
Duration: Begin with 2 to 3 minutes or 10 rounds, depending on your capacity.
Gaze: Keep the eyes closed or lower your gaze with a soft, inward focus.
Awareness (Optional): Surya Bhedana activates Agni (fire element) and the Manipura (Solar Plexus) Chakra. Therefore, you can direct your attention to the navel region, which is considered the location of this inner fire and chakra.
Visualization (Optional): To amplify the benefits of Surya Bhedana, visualize warming imagery, such as a rising sun, a bonfire, or glowing embers.
Editor's Note: You don’t need to apply all of these tips at once. Feel free to explore them gradually and modify them to match your personal pace, comfort level, and stage of development. |
Benefits: How Surya Bhedana Helps You
Drawing from classical yoga texts and modern scientific studies, here are some of the most well-documented benefits of Surya Bhedana Pranayama:
Clears sinuses and nasal passages: The Hatha Yoga Pradipika states that Surya Bhedana “clears frontal sinuses.” Its warming/heating helps open the respiratory passages, making it especially effective for those prone to nasal congestion.
Maintains heart health: A 2010 study on yoga-based interventions found that Surya Bhedana helped maintain healthy heart function and prevent cardiovascular disease. Participants in the study followed an active lifestyle and balanced diet, indicating that the benefits of yoga are more pronounced when paired with other healthy habits.
Activates the sympathetic nervous system: Research on unilateral (single-nostril) breathing has shown that Surya Bhedana increases oxygen consumption by up to 37% and triggers sympathetic nervous system activity. Other studies observed similar results, noting that yogic right nostril breathing promotes readiness for mental and cognitive activities.
4. Improves physical performance: Because of its energizing nature, Surya Bhedi is effective in boosting physical capacity. In one small study, basketball players exhibited significant improvements in their shooting accuracy after practicing Surya Bhedana for just 10 minutes.
May aid in weight loss: A study published in the Indian Journal of Physiology and Pharmacology observed measurable weight reduction in participants who practiced Surya Bhedana four times a day for one month. While more research is needed, their findings suggest that this pranayama has potential therapeutic benefits for weight management.
Balances Vata Dosha: In Ayurveda, the ancient health system of India, three imbalances (Vata, Pitta, and Kapha) are considered root causes of disease. Surya Bhedi helps reduce excess Kapha and Vata (Air). This is described in Hatha Yoga Pradipika as “destroys excess wind.”
Awakens Kundalini energy: In Tantra and Kundalini, forced single nostril breathing techniques are one of the many methods to awaken the dormant Kundalini energy.
Surya Bhedana Variations
Surya Bhedana can be practiced at different levels of intensity, each building on the one before. Beginners start at level one and gradually increase the complexity of their practice over time.
We already discussed how to progress through various levels in our Chandra Bhedana Guide. The process remains the same, so we will only explain it briefly in this article:
Level 1: Basic Inhale-Exhale Pattern
Inhale through the right nostril → Exhale through the left nostril.
This is the basic pattern adapted for beginners by omitting breath retention.
Level 2: With Internal Retention (Antara Kumbhaka)
Inhale through the right nostril, hold your breath for a few seconds, and exhale through the left.
This is the traditional and most commonly used method to practice Surya Bhedi.
Level 3: With Internal and External Retention (Bahya Kumbhaka)
Now, you add a brief breath hold after exhalation to complete the classical kumbhaka cycle.
This is the proper way to practice Surya Bhedha. The previous levels are for preparation.
Level 4: With Viloma and/or Pratiloma Pranayama
Break the inhalation into three or four segments, inserting short pauses between each phase.
This is Viloma Surya Bhedana (first learn Viloma Pranayama)
Partially close the right nostril while inhaling to subtly lengthen the in-breath.
This variation is called Pratiloma Surya Bhedana.
You can also do both (Interrupted Inhale + Prolonged Exhale)
Level 5: With Bandhas
Jalandhara and/or Mula Bandha during internal breath retention.
Jalandhara and/or Uddiyana Bandha during external breath retention.
This is advanced and only for seasoned, skilled yogis who've mastered the bandhas.
Other Energizing Pranayamas in Yoga
If you're looking for alternatives, here are a few energizing pranayamas to explore:
Kapalbhati (Skull-Shining Breathing)
Simha Pranayama (Lion’s Breath)
You’ll find in-depth practice guides for these on our website. However, avoid practicing them all on the same day. It can overstimulate the sympathetic nervous system and raise blood pressure levels.
Safety and Precautions
Despite its many benefits, Surya Bhedana isn’t always a good idea. For instance, since it is heating/stimulating by nature, it’s not recommended during hot weather or after intense exercise. It should also be avoided in the following situations and conditions:
Respiratory and lung conditions
While recovering from illness, injury, or surgery
Stomach issues, like diarrhea or acid reflux
Hyper arousal or mental burnout
Hypertension or cardiovascular problems
Epilepsy or other neurological issues
Insomnia, panic disorder, and epilepsy
Pitta dosha (an Ayurvedic imbalance)
These are just the widely recognized contraindications for Surya Bhedana. If you have underlying health conditions or concerns, consult a physician or yoga therapist for personalized guidance.
Editor’s Note: Due to their opposite effects on the nervous system, Chandra Bhedana and Surya Bhedana should not be practiced on the same day (Source: Light on Pranayama by BKS Iyengar). |
Final Thoughts + What to Read Next
If you’ve been following our Pranayama Series, we first explained Chandra Bhedana (Left nostril breathing) and then Surya Bhedana (Right Nostril Breathing). In the next article, we'll cover Nadi Shodhana – the yogic breathwork famously known as Alternate Nostril Breathing.
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Before you leave, here are some articles that may interest you:
Ida, Pingala, and Sushumna: The 3 Main Nadis in Yoga (Related Yoga Theory)
Chandra Bhedana Pranayama: Yogic Right Nostril Breathing (Previous in the Series)
5 Pranayama Bolsters to Elevate Your Practice (Yoga Prop Recommendation)
Nadi Shodhana Pranayama: Yogic Alternate Nostril Breathing (Next in the Series)
How can we improve this article?
Include more references from classical yoga texts
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Include an FAQ section
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