Surya Bhedana pranayama, or “solar” breathing

Surya Bhedana Pranayama belongs to the category of asymmetrical breathing techniques widely used in the practice of yoga to harmonize the energetic balance of the body. This technique is called "solar" breathing, and the Hatha Yoga Pradipika refers to it as a form of breathing that stimulates the vital forces². This breathing method is performed by inhaling exclusively through the right nostril and exhaling through the left.

The term "Surya Bhedana" literally means 'piercing the sun' (surya translates as 'sun', bhedana translates as 'piercing'). The practice is aimed at activating the Pingala channel, associated with vital, solar prana.

According to the Gheranda Samhita, regular practice "prevents aging and death, increases bodily heat, and awakens Kundalini"¹. Let us examine its beneficial properties in more detail.

• Improvement of the digestive system: the technique strengthens the digestive "fire" (Jatharagni).
• Detoxification of the body: the heat produced literally burns impurities within the body and destroys tapeworms.
• Regulation of the nervous system: Surya Bhedana increases the activity of the sympathetic nervous system and improves brain function.
• Correction of the doshic balance: it balances the doshas of the body, which is especially beneficial in cases of excess "wind," or Vata dosha.

These statements are confirmed by modern scientific research demonstrating the positive influence of the practice on general health. For example, a study published in the Journal of Ayurveda and Integrative Medicine showed a significant improvement in the psycho-emotional state of participants after regular practice of Surya Bhedana Pranayama.

"Every deep breath is like a sip of pure water for a parched soul."

— Sri Swami Satchidananda

Like other yogic practices, Surya Bhedana pranayama should be mastered gradually. In the Hatha Yoga Pradipika, the technique is described quite briefly; however, this book is intended for advanced practitioners and many important points in it may be omitted as self-evident. Light on Pranayama by B. K. S. Iyengar speaks of the four stages necessary for mastering this practice. The stages are distinguished by the presence of breath retention after inhalation, after exhalation, or after both.

The performance of retentions implies the application of locks (which, in yoga, are called bandhas). At minimum, this involves Mula Bandha during internal retention, and, at maximum, it involves Uddiyana Bandha during external retention.

Stage I

The technique of performing Surya Bhedana without breath retention is not difficult; here is where the mastering of this pranayama should begin:

1. Sit in any asana with crossed legs and a straight spine. This may be Padmasana, Ardha Padmasana, or one of the variations of Siddhasana.
2. Relax your face, place the tongue against the roof of your mouth (Nabhi Mudra), and concentrate on your breath. Take a deep exhalation, then perform several cycles of Full Yogic Breathing to tune into the practice. Try to breathe evenly, slowly, and deeply.
3. Using Nasikagra Mudra or Vishnu Mudra, completely close the left nostril and take a slow, full inhalation through the right.
4. Completely close the right nostril and, opening the left, perform through it a slow, steady, and complete exhalation.
5. This constitutes one cycle; repeat it again and again for 10–15 minutes until the practice is concluded.
6. After completing Surya Bhedana pranayama, breathe through both nostrils for several minutes, observing how the natural rhythm of your breathing is restored.

Stage II

As experience increases, it is recommended to introduce breath-holding techniques involving locks into your practice. First, add a retention only after inhalation. Retentions should be performed for as long as possible, but in accordance with your physiological capabilities.

• After a deep inhalation, hold your breath while closing both nostrils and perform Mula Bandha (the "root lock").
• Upon completing the breath retention, relax the pelvic floor muscles and perform a smooth exhalation through the left nostril.

Stage III

At this stage, only external retention on exhalation is performed with the use of Uddiyana Bandha.

• After a deep exhalation, hold your breath while closing both nostrils and perform Uddiyana Bandha.
• Upon completing the breath retention, relax the abdominal muscles and perform a smooth inhalation through the right nostril.

Stage IV

This stage combines the two previous ones. It is intended for highly advanced students and is performed only after perfect mastery of Stages II and III.

• Perform breath retentions at the end of each inhalation and exhalation, starting with a short duration and gradually increasing it. In Uddiyana Bandha, the duration of the retention should not exceed 8–10 seconds.

It is important to remember that before beginning to master the practice, it is best to consult with a professional yoga instructor, especially if you are a beginner or have any health problems.

"Correct breathing regulates the flow of energy within the body, contributing to the harmonization of body and spirit."

— Amritanda Chopra

Contraindications and Precautionary Measures

Despite its benefits, Surya Bhedana requires moderation and consistency in its mastery.

Primary contraindications:

• hypertension (high blood pressure);
• cardiovascular diseases;
• pregnancy;
• mental disorders;
• diseases of the lungs (asthma, bronchitis);
• hyperthermia (overheating of the body).

When performing the exercises, it's always important to observe caution.

• Begin the practice under the supervision of a qualified instructor.
• Avoid overexertion and listen to your body.
• Avoid heat; practice during the cooler parts of the day or in a cool room.

The commentaries to the Hatha Yoga Pradipika state that Surya Bhedana Pranayama "should be practised on an empty stomach and only if your guru has instructed you to do so."

Practitioners should take into account that activation of Pingala Nadi occurs during this practice. The sympathetic nervous system is also stimulated; consequently, the parasympathetic system is, conversely, suppressed.

The commentaries to the Hatha Yoga Pradipika do not recommend practising this "solar" pranayama for those in whom the activity of Pingala Nadi already predominates during the day — that is, for those who are hyperactive most of the time. One should not force Pingala to function excessively; its activity should be balanced by the functioning of Ida.

Surya Bhedana pranayama is a powerful tool for healing and restoring vital energy. However, like any form of spiritual discipline, it should be mastered with mindfulness and caution.

Do not forget to approach its mastery with care, consistently increasing the duration of practice, adding retentions, and extending their duration in a systematic manner. As with any other yogic technique, regularity of practice plays a crucial role in mastering "solar" breathing.

"The most important thing in yoga practice is not breathing technique, knowledge of asanas, or flexibility of the joints. The most important thing is to spread out the mat and begin practising."

— B. K. S. Iyengar