gentle
Chandra Nadi Pranayama
Left Nostril Breathing
A gentle left-nostril breathing practice traditionally associated with cooling, settling and inward-focused lunar qualities.
LEFT · INHALE → LEFT · EXHALE
INHALE
LEFT
LEFT · INHALE → LEFT · EXHALE
Sit comfortably and keep the breath easy and unforced. Follow the silent visual guidance.
How to practise
Simple steps
Step 1
Sit Comfortably
Sit comfortably with your spine naturally upright and relax your shoulders and jaw.
Step 2
Close the Right Nostril
Using your right hand, gently place your right thumb directly against the right nostril. Keep the thumb there throughout the breathing practice.
The thumb should close the nostril gently, not press into the cheek.
Step 3
Inhale Through the Left Nostril
Keeping the right nostril closed, inhale slowly and comfortably through the left nostril.
Step 4
Exhale Through the Left Nostril
Keep the right nostril closed with the right thumb. Slowly exhale through the left nostril.
Step 5
Continue
Continue breathing gently in and out through the left nostril. Do not strain or hold the breath.
Begin with 3–5 minutes. Experienced practitioners may gradually practise longer if comfortable.
Ayurvedic & Yogic context
How This Practice Is Traditionally Used
In traditional yogic and Ayurvedic philosophy, the left side is associated with Chandra, or lunar, cooling and inward-focused qualities. This is a traditional interpretation rather than modern anatomical science.
- Designed to encourage slower, more mindful breathing
- Traditionally associated with cooling and settling qualities
- Some people use it to create a quiet pause when stress or tension accompanies a headache
- May support relaxation before rest
- To create a calm pause
- To encourage comfortable breathing awareness
- As a gentle evening practice
Safety & suitability
Practise with care
Things to remember
These breathing and Pranayama practices are provided for general wellbeing and educational purposes. Traditional Ayurvedic and Yogic descriptions are identified as such. They are not a substitute for medical assessment or treatment. Never force the breath, and stop if you become dizzy, faint, unusually short of breath or uncomfortable.
Practice gently. Stop if you feel dizzy, breathless or uncomfortable.
Breathing practices should feel comfortable and unforced. Stop if you become dizzy, faint, unusually breathless or uncomfortable. Seek medical advice for a new or unusually severe headache, sudden-onset headache, significant change in your normal headache pattern, neurological symptoms or other concerning symptoms. Breathwork does not replace medical care.
See how breath fits within the wider Ayur Prana Ki 360 Wellness approach.