Have you ever felt tired, lazy, or low on energy? Sometimes, our bodies need a quick boost to feel fresh and active. One simple breathing exercise from yoga can help—Surya Bhedana Pranayama!

This pranayama (breathing technique) is easy to learn and has many benefits. In this blog post, we will explore:

• What Surya Bhedana Pranayama is

• How to do it step by step

• The amazing benefits it offers

• Who should avoid it (contraindications)

Let’s dive in!

What is Surya Bhedana Pranayama?

"Surya" means sun, and "Bhedana" means piercing or stimulating. In yoga, the right nostril is connected to the sun (Pingala Nadi), which represents heat, energy, and activity.

When you breathe through the right nostril only, you activate this energy, making you feel more awake and focused. That’s why Surya Bhedana Pranayama is great when you need a quick energy boost!

How to Do Surya Bhedana Pranayama (Step-by-Step Guide)

Before starting, find a quiet place where you won’t be disturbed. Sit comfortably on the floor (cross-legged) or on a chair with your back straight.

Step 1: Get into a Comfortable Position

• Sit in Sukhasana (Easy Pose) or Padmasana (Lotus Pose).

• Keep your spine straight and shoulders relaxed.

• Rest your hands on your knees (palms facing up or down).

Step 2: Prepare Your Breathing

• Close your eyes and take a few normal breaths to relax.

• Use your right hand for the nostril control:

  • Fold your index and middle fingers inward (like a peace sign but tucking those two fingers).

  • Keep your thumb near your right nostril and your ring finger near your left nostril.

Step 3: Start the Breathing Technique

1. Close your left nostril gently with your ring finger.

2. Inhale slowly through your right nostril.

3. At the top of your inhale, close your right nostril with your thumb.

4. Hold your breath for a few seconds (if comfortable).

5. Exhale slowly through the left nostril.

This completes one round of Surya Bhedana Pranayama.

Step 4: Repeat

• Continue for 5–10 rounds (or as long as it feels comfortable).

• Keep your breathing smooth and relaxed—never force it!

Step 5: Finish Gently

• After your last round, take a few normal breaths.

• Open your eyes slowly and notice how you feel.

Benefits of Surya Bhedana Pranayama

This breathing exercise has many health benefits, both for the body and mind. Here’s why you should try it:

1. Boosts Energy Levels

• Since the right nostril is linked to the sun energy, this pranayama helps fight tiredness.

• Great for mornings or when you feel sleepy in the afternoon!

2. Improves Digestion

• The heat generated from this breathing helps in better digestion.

• Try it 30 minutes before or after meals for best results.

3. Clears the Mind & Increases Focus

• If you feel distracted or foggy-brained, this pranayama can help sharpen your focus.

• Good for students before studying or exams!

4. Strengthens the Lungs

• Deep breathing exercises improve lung capacity.

• Helps in better oxygen flow throughout the body.

5. Balances the Nervous System

• Reduces stress and anxiety by calming the mind.

• Helps you feel more balanced and relaxed.

6. Helps with Cold & Sinus Issues

• The warmth from this pranayama can help clear blocked sinuses.

• Useful in winters when colds are common.

Who Should Avoid Surya Bhedana Pranayama? (Contraindications)

Even though this pranayama is helpful, some people should avoid it or practice it carefully:

• People with High Blood Pressure – Since it increases heat in the body, it may raise blood pressure further.

• Heart Patients – Those with heart conditions should consult a doctor before trying.

• Pregnant Women – Best to avoid unless a yoga expert approves.

• People with Migraines or Severe Headaches – The extra heat might make headaches worse.

• If You Feel Dizzy or Uncomfortable – Stop immediately and breathe normally.

Always listen to your body! If something doesn’t feel right, take a break.

Tips for Best Results

1. Practice in the Morning – Best time for energy-boosting effects.

2. Empty Stomach – Wait at least 2–3 hours after eating.

3. Start Slow – Begin with 3–5 rounds, then increase gradually.

4. Stay Relaxed – Never force your breath; keep it smooth and steady.

5. Combine with Other Pranayama – Follow it with Chandra Bhedana (left nostril breathing) for balance.

Final Thoughts

Surya Bhedana Pranayama is a simple yet powerful breathing exercise. It wakes up your body, sharpens your mind, and keeps you active throughout the day.

If you often feel tired, sluggish, or unfocused, try this pranayama for a few days. You might be surprised by how much better you feel!

Have you tried Surya Bhedana Pranayama before? Let us know your experience in the comments!

FAQs

Q: How many times should I do Surya Bhedana Pranayama?
A: Start with 5 rounds daily, then slowly increase to 10–15 rounds.

Q: Can I do it at night?
A: It’s best in the morning since it boosts energy. At night, try Chandra Bhedana (left nostril breathing) instead for relaxation.

Q: What’s the difference between Surya and Chandra Bhedana?
A: Surya Bhedana (right nostril) increases energy, while Chandra Bhedana (left nostril) cools and calms the body.

Q: Can kids do this pranayama?
A: Yes! But they should keep it short (3–5 rounds) and avoid breath retention.

Also Read: Chandra Bhedana Pranayama: Step-by-Step Guide & Health Benefits