Growing up in India, I always saw my grandparents try a certain type of breathing exercise right before they went to bed. This practice, called moon breathing, involved covering certain sides of the nostril at different times.
According to my grandmother, it was an ancient Ayurvedic practice that was akin to the physical practice of meditation. It’s been used for centuries to help people balance their mental state and calm themselves down—but of course, being a riotous teenager, it never occurred to me to try it for myself. I was way too busy focusing on school and my social life, so I basically abandoned anything to do with wellness.
Flash forward to now, however: I’m in my 30s, work as a wellness writer, and live in New York City, which is arguably one of the most stressful cities in the world. I’m constantly trying out new wellness practices.
Most recently, after a breathwork class at one of my favorite meditation studios, Three Jewels in Manhattan, I realized that while I was looking for unique, cool technologies to help me fall asleep, I was missing out by not focusing on one of the most traditional, effective parts of my heritage.
So, I went on a deep dive to find out everything I could about all things moon breathing as well as how to do it properly for better sleep. (Spoiler alert: It actually works!)
What is moon breathing?
Officially called Chandra Bedhana Prayanama, which translates to moon-piercing breath in Sanskrit, moon breathing has its roots in ancient Ayurvedic and Tibetan practices, explains Hector Manuel, president at Three Jewels.
“These cultures believed that we have the energies of the sun on the right side of our body, which translates to increased vitality and uplift, and we have the energies of the moon on the left side of our body, which makes you calm and controlled,” he says.
If you focus on activating the left side energy or moon energy—otherwise known as Ida Nadi or the left side of your body—the theory is you’ll be able to more effectively activate your parasympathetic nervous system (responsible for your rest and digest state) as opposed to your sympathetic nervous system (responsible for your flight or fight state).
“In Tibetan tradition, we say that the mind and body ride together in tandem like a horse and a rider,” elaborates Manuel. “So, the mind can’t relax without you also relaxing the physical body, like through breathwork. Similarly, if your body is agitated, like after a workout, you won’t be able to calm the mind.”
The purpose of this technique, then, is to fuse the mind and body as one by sitting still and breathing in this particular way, which will then make sure you’re in a unified state of relaxation.
How does moon breathing work?
While there are several different types of breathwork that one can choose to incorporate in their daily lives, moon breathing comes highly recommended due to how simple it is to perform daily.
“Moon breathing works because it allows you to use the breath to connect to your parasympathetic nervous system,” says Manuel. “The parasympathetic nervous system relaxes your body, so when you perform moon breathing exercises, you’re basically calming your nervous system down.”
This makes you more peaceful and shuts down the racing thoughts in your mind, which can then facilitate better sleep.
“Moon breathing works because it allows you to use the breath to connect to your parasympathetic nervous system.” – Hector Manuel, president at Three Jewels
Benefits of moon breathing
There are tons of benefits of moon breathing, and they all stem from the fact that moon breathing can relax your nervous system and help calm you down.
“Honestly, even the fact that you’ve started focusing on the breath and technique, thereby stopping your mind from overthinking or panicking about your to-do list, is a huge start,” adds Manuel. “However, consistent moon breathing can be even more effective.”
Here are some major benefits of moon breathing:
- Improved sleep: A recent study on moon breathing found that continued use of this technique absolutely helped to activate the parasympathetic nervous system, which then improved sleep quality significantly across the group that participated in moon breathing.
- Better mood: Moon breathing has also been shown to improve mood over time, with studies indicating that due to its effects on the nervous system, participants reported a more positive outlook on life.
- Lowered heart rate: When your parasympathetic nervous system is activated, your heart rate immediately slows down since your body is now in “rest and digest” mode instead of “fight or flight.” Lowered heart rate has been linked to reduced risks of cardiac events such as strokes and heart attacks.
- A more relaxed state: “Your parasympathetic nervous system is the main tool you have to regulate your emotions and calm the mind,” says Manuel. “With consistent moon breathing, you’ll be able to be in a more relaxed state for longer periods of time, and this will help you manage your stress much more effectively.”
- Balanced blood pressure: As moon breathing helps to activate the parasympathetic nervous system, another side effect of moon breathing is balanced blood pressure. “Moon breathing can put you in a more relaxed state, and when the parasympathetic nervous system is activated, your blood pressure reduces, too,” adds Manuel.
- Better focus: Aside from helping you sleep better and feel more relaxed, studies suggest moon breathing also helps focus. “After all, when you’re focusing on your breathing, you’re able to calm the noise and hold your attention on your breathing for longer and longer,” says Manuel. “Each time you do this, you improve how long you’re able to focus on a certain thing, and this extends to anything else you need to focus on as well—be it a work situation or a personal relationship.”
How to try moon breathing
“Moon breathing is fairly easy to start, and my favorite part about it is that it can be done virtually anywhere,” says Manuel. “Of course, if you’re looking to help improve sleep, doing it while sitting in bed is the best way—but I even do it during mundane tasks like waiting for the subway or doing the dishes.”
Below is Manuel’s step-by-step guide to beginning moon breathing:
- First, make sure your hands are free since a big part of moon breathing is closing off one nostril at a time in order to facilitate the energies on either side.
- Sit down in a comfortable position (ideally cross-legged) and close your eyes.
- Place your left thumb under your right nostril, thereby closing it off and cutting off the air supply, while keeping the other fingers straight out.
- Breathe deeply, inhaling through your left nostril and holding the breath for a few seconds.
- Use your left ring finger to close your left nostril, releasing your left thumb from your right nostril.
- Exhale through your right nostril, making sure to do so completely.
“This sequence completes one round of moon breathing,” says Manuel. “Ideally, you should go for a minimum of four rounds, but you can add more if you want.”
Four rounds is the optimal number to regulate your breathing and activate the left side of your body (the moon side or the relaxed side, according to ancient Tibetan and Ayurvedic teachings), which is associated with the parasympathetic nervous system.
Therefore, unlike regular breathing, which typically involves both nostrils, moon breathing specifically involves inhaling through the left nostril and exhaling through the right. This intentional change in breathing is what activates the correct channels in your body.
Who should avoid moon breathing
“Overall, moon breathing is incredibly safe,” says Manuel. However, there are a few conditions that could be aggravated by moon breathing—for instance, if you have heart issues or high blood pressure, changing your breathing patterns could potentially make these conditions worse.
Other people who should stay away from moon breathing include those with asthma or other respiratory conditions as well as those who are pregnant.
And of course, if you experience any discomfort or dizziness while you’re performing the exercise, stop immediately and let your breath return back to normal. If you’re concerned about any potential side effects of the practice, it’s best to consult your doctor before starting, adds Manuel.
FAQs
Is moon breathing good?
Moon breathing is incredibly good for you, especially because it can calm the nervous system and help you relax. Other benefits include improved sleep, lowered heart rate, better mood, balanced blood pressure, and increased focus. However, those with certain health conditions, such as asthma or high blood pressure, should avoid the practice.
How does moon breathing differ from other breathing techniques?
Moon breathing is different from other breathing techniques because it focuses on inhaling simply through the left nostril to activate the correct channels in the body to promote relaxation. Some breathwork practices also focus on the number of counts, which moon breathing doesn’t do.
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