The 4-7-8 Breathing Method
A calming breath pattern that signals your nervous system to relax
Breathing2-3 minutes
Breathing
Moon Breath (Chandra Bhedana)
Cool and calm your system by breathing exclusively through your left nostril
5-8 minutes
Moon Breath is a yogic breathing practice where you breathe in through the left nostril only. In yoga philosophy, the left nostril is associated with the body's cooling, calming lunar energy, making it ideal for preparing for sleep.
How To Do It
- 1
Sit comfortably with your spine straight and close your eyes.
- 2
Use your right thumb to gently close your right nostril.
- 3
Inhale slowly and deeply through your left nostril for 4-6 counts.
- 4
Release your thumb and exhale through both nostrils or just the right.
- 5
Return to closing the right nostril and inhale again through the left.
- 6
Repeat for 10-15 cycles, focusing on smooth, cooling breaths.
The Science Behind It
While the lunar/solar nostril theory is traditional rather than scientific, research does show that left nostril breathing activates the right brain hemisphere associated with parasympathetic activity and relaxation. This can lower body temperature and heart rate, both conducive to sleep.
Tips
Imagine breathing in cool moonlight with each inhale through the left nostril.
This is especially helpful on hot nights or when feeling overheated.
If your left nostril is blocked, try lying on your right side to naturally open it.
Best For
Falling asleepStress reliefEvening wind-down