Surya Bhedna Breathing Practice

Surya Bhedana is a traditional yogic breathing practice designed to awaken energy, sharpen focus, and gently stimulate the body’s inner vitality. In this practice, the breath flows primarily through the right nostril — associated in yogic philosophy with the sun channel (Pingala Nadi), warmth, action, and clarity.

This guided session offers a steady and grounded approach to Surya Bhedana, helping you cultivate alertness without agitation. It can be especially supportive during periods of low energy, mental fog, sluggishness, or emotional heaviness.

As the breath deepens and steadies, you may notice a greater sense of motivation, presence, and inner brightness emerging naturally from within.

Best practiced in the morning or during times when you need a gentle energetic reset.

Transcript

Slowly moving your focus towards your breath. Noticing the breath moving in and out of the body. Becoming the observer of your breath. Not making much effort but just trying to observe and notice how the breath moves in and out. Feeling the body expand on the inhale. Relax on the exhale. Just feeling. Not changing. Not deepening. Just feeling the breath in your body. Gently noticing the abdomen expanding and closing. And see if you can make the breaths even more subtle. So the abdomen moves to one-fourth of its capacity. So not the deepest breath. But not fast either. A slow gentle expansion of the abdomen. Gentle relaxation of the abdomen. And then take the focus away from the abdomen and focus on the breath in your nostrils. Just feel the air entering the nostrils. And leaving the nostrils. Notice if you feel anything as the air enters and as the air leaves. And continue focusing on the breath in your nostrils. And bring your palms facing up. You can rest them on your knees or thighs. And if you're lying down you can rest them alongside your body. Palms facing up. Now we'll move into a breath work known as Surya Bhedana using a little bit of visualization. So visualize the breath entering your right hand. Going up your right arm. Into the right nostril. Center of the forehead. And visualize the exhale out the left nostril. Down the left arm. Out the left hand. Again inhale through the right hand. Up the right arm. Into the right nostril. Center of the forehead. Exhale out the left nostril. Down the left arm. Out the left hand. Inhale through the right hand. Up the right arm. Into the right nostril. Center of the forehead. Exhale out the left nostril. Down the left arm. Out the left hand. Do two more rounds on your own. When you complete allow your breaths to settle. Taking few breaths through both nostrils. This breath work helps us connect with the power of the sun. Surya.