In this episode of “5 Minutes”, Dr. Robert Svoboda explores Swara Yoga, the science of breath, the flow of prana, and the significance of the nostrils in daily life and spiritual practice.

Swara is a very interesting Sanskrit word. It can mean a vowel, a musical tone, something that shines, or the air flowing through the nostrils. Here, the focus is on the breath moving through the nostrils.

Swara Yoga is based on the observation that we do not usually breathe equally through both nostrils. The only times when both nostrils are generally active are during the transitions between night and day at dawn, and between day and night at dusk.

At other times, the breath naturally alternates between the two nostrils. Although there are different scientific opinions about why this happens, Swara Yoga works with this natural rhythm.

The left nostril is known as Ida, Yamuna, or Chandra. It is generally associated with activation of the parasympathetic nervous system. It is the more calming, reflective, nurturing, and inward-moving nostril.

The right nostril is known as Pingala, Ganga, or Surya. It is generally associated with activation of the sympathetic nervous system. It supports activity, heat, direction, and action in the world.

If you are planning to perform physical work, such as mowing the lawn, it is helpful for the right nostril to be active. If you are preparing to meditate, however, it is ideal for both nostrils to be flowing.

When both nostrils are active, it becomes easier for prana to move into Sushumna. This is especially beneficial for spiritual development, although it is not the ideal state for carrying out ordinary worldly activities.

If you are beginning something you would like to grow or develop, such as making an investment, the left nostril may be more favorable. The right nostril is associated more with catabolic activity—breaking down, changing, and transforming—while the left supports continuity, growth, and gradual development.

In general, the right nostril is more suited to physical action, the left to mental or internal activity, and both nostrils together to spiritual practice.

Dr. Svoboda also refers to Swarodaya, because the principal text on this subject is the Shiva Swarodaya. Like many tantric texts, it is presented as a dialogue between Shiva and Parvati, in which Shiva explains the science of Swara and how it can be applied.

The Shiva Swarodaya teaches that as prana flows through the nostrils, it also activates the tattvas, the five elements: earth, water, fire, air, and space.

Depending on the action you intend to perform, one particular tattva may be more favorable than another.

Swarodaya is a moderately complex system. However, its greatest value is not in mastering every detail of the system, but in developing awareness of these movements within yourself, so that you can recognize the most appropriate moment to perform a particular action.