Surya Bhedana: Right Nostril Breathing For Energy

Ten minutes of Surya Bhedana, the sun-piercing breath. You breathe in through the right nostril and out through the left, a classic yogic way to lift your energy and sharpen your focus without the intensity of faster breathwork. The pace is slow and steady over a low ambient drone, so it works well first thing in the morning or when you need to switch on but stay grounded. Please skip this one if you have high blood pressure or heart problems, and keep it gentle if you're pregnant. Music: "Stillness" ambient drone

Transcript

Welcome. Today we'll be practicing Surya Bhedana, Also called the sun piercing breath. This is a slow single nostril practice where you breathe in through the right nostril and out through the left. In the yogic tradition, The right side is linked to the sun channel. So the warming, Energizing side of the system. In plain terms, This is the one you reach for if you're feeling flat or foggy or sluggish and you want to come up a gear without the intensity of a fast breathing practice. A quick note before we start, If you have high blood pressure or you're already feeling a bit anxious or wired, This isn't the right practice for today. A slow extended exhale will serve you better. So I encourage you to find a seat where your spine can be tall without effort. Let your shoulders drop. And close your eyes or let your gaze rest on the floor. Bring your right hand up to your face. Your thumb will close the right nostril and your ring finger will close the left. The two middle fingers can fold into the palm or rest lightly between the eyebrows, Whatever is most comfortable. And your left hand rests on your thigh. So the pattern is simple. We close the left nostril and breathe in through the right. We close the right, We breathe out through the left. So every inhale will be through the right, Every exhale through the left. We'll breathe in for four seconds and out for six. That's six breaths a minute. So slow enough to stay calm with the energy coming from the side of the nose you're using rather than from the speed. Let's take a normal breath through both nostrils to settle. Close the left nostril with your ring finger and breathe in through the right, Two, Three, Four. Close the right, Out through the left, Two, Three, Four, Five, Six. Close the left, In through the right, Two, Three, Four. Close the right, Out through the left, Two, Three, Four, Five, Six. In through the right, Two, Three, Four. Out through the left, Two, Three, Four. Five, Six. One more with me and through the right. Two, Three, Four. Out through the left. Two, Three, Four, Five, Six. And keep that rhythm going on your own. In through the right. How through the lap. I'll check in every so often. Let the inhale be smooth, Not grabbed. It's not like you're filling your glass, Not gulping from it. Notice the air that comes in on the right side, It might feel slightly cooler. And notice the warmth on the leaving on the left. If your arm is getting tired, You can support your right elbow with your left hand, Keeping the rhythm. Again, A smooth inhale, Not grabbing or gulping. See if you can feel or sense a little more brightness behind the eyes, A little more presence in the face. Rather than thinking of a big breath, Think of an expansive breath. The ribs moving in all directions. Slightly cooler air coming in, Slightly warmer air going back out. And coming into the last few breaths here in the right, Out the left. And let's finish on the next exhale through the left. Gently lowering your hands and letting your breathing return to both nostrils at whatever pace it wants. And just take a few moments here to notice how you feel compared to when you started. Alertness. Temperature. Just know this and stay with this for a few moments. This can be a great practice for the morning before you open the laptop or in the mid-afternoon when there's a dip, Or you might ordinarily turn to coffee. Just a few minutes is often enough. Slowly and gradually taking your time whenever you feel ready. Gently opening the eyes.