- By practicing the world renowned powerful breathing technique Sudarshan Kriya (Healing Breath technique) and various course processes, we experience an extraordinary sense of peace and renewed energy that we carry home with us.
- This Sudarshan Kriya yogic breathing is a rhythmic, cyclical breathing process with slow, medium and fast cycles, and is taught by the Art of Living Foundation. Components of Sudarshan Kriya Ujjayi breathing is a victorious breath, and entails a gentle constriction to the throat which is brought to a diaphragmatic breathing pattern.
- Sudarshan Kriya uses a three-part breath cycle that can take time to master. The first cycle involves relaxed in-and-out breaths of equal duration. The second uses deeper out breaths that are twice as long as the in breath. The final stage involves deeper inhalations that are twice as long as the exhalation.
What is Sudarshan Kriya?Sudarshan Kriya which is a Sanskrit term meaning “proper vision by purifying action” is an advanced form of rhythmic, cyclical breathing with slow, medium, and fast cycles. SKY has been taught by the Art of Living Foundation to more than 6 million people in 152 countries worldwide. The Art of Living offers stress-elimination tools like the Sudarshan Kriya, yoga, meditation & social initiatives to foster universal well-being & global progress.
Sudarshan Kriya is a combination of pranayam and breathing techniques beginning with slow inhalation and exhalation and gradually progressing to a series of rapid breathing techniques. The word “sudarshan” means positive appearance or outlook and “kriya” is an act of purification. The whole process of Sudarshan Kriya is based on controlling the mind by focusing on regulated breathing and thereby improving overall wellness. Sudarshan Kriya was popularised by Bangalore-based The Art of Living Foundation and the practice is initiated in a controlled environment where teachers trained in conducting sessions guide participants through the progressive steps.Elements of Sudarshan Kriya- The posture – Sudarshan Kriya is practiced by sitting in the Vajrasana or Thunderstorm posture, keeping the spine erect, and body relaxed. The individual must keep his or her eyes closed during the entire period and focus on the instructions of the teacher and the breathing process. One group session of Sudarshan Kriya lasts for 20 to 30 minutes and is followed by meditation and relaxation.
- Ujjayi – Also known as ocean breath, this involves slow and controlled deep inhalation by contraction of the diaphragm so that the inhaled air expands the lungs and the belly, and is followed by slow exhalation. When practiced correctly the movement of air is felt in the throat and the rushing sound of breath, similar to that of an ocean, is emitted by the glottis.
- Kanishtha, Madhyama and Jyestha pranayam – Human lungs are divided into lobes. The right lung has three lobes, superior, middle and inferior, and the left lung has two lobes – superior and inferior. This pranayam flushes out the toxins from all lobes through changes of placement of hands and focused breathing.
- Bhastrika pranayam – Also known as bellow breath, Bhastrika pranayam is the forceful inhalation and exhalation of breath through the nostrils by the rapid contraction and dilation of the diaphragm. One set of inhalation and exhalation constitutes one round of Bhastrika pranayam.
- Chanting “Om” – Om is the sacred syllable. Incantation of this powerful sound three times with prolonged expiration is said to result in the convergence of the soul with the cosmic energy.
- Sudarshan Kriya – This step involves three paces of breathing in succession – multiple counts of slow paced breathing, medium paced breathing and rapid paced breathing.
- Meditation and relaxation – The final steps of the kriya are mediation and relaxation. Meditation channelizes the energy by harmonizing the senses with the exultation experienced by the practitioner after Sudarshan Kriya. Relaxation is as important in yogic practice as in any other form of exercise. The organs and functions that are stimulated by the kriya need some time to absorb the impact and realign themselves for improved functioning.
The frontal lobes of our brain are stimulated whenever we concentrate on a particular work or thought. The more the concentration, the greater is the exertion of the frontal lobes. This creates a cycle of stress and anxiety, because when the frontal lobes are overworked they cannot suddenly slow down from that heightened state of activity. The agitated state of mind continues to keep us anxious about something or the other unless we can calm ourselves down by controlling our mind. Sudarshan Kriya acts as a hyperventilation (quickening of inspiration and expiration cycle) method that ultimately results in reducing the impact of over-stimulation on the frontal lobes and promotes a sense of quietness in the practitioner.In normal breathing cycles, our heart rate increases during inspiration and decreases during expiration. This is called Respiratory Sinus Arrhythmia (RSA). People suffering from depression, anxiety or stress have low RSA. Practice of Sudarshan Kriya increases RSA by calming the practitioner down.Other significant impacts of Sudarshan Kriya are improved quality of sleep in insomniacs, reduction in effects of trauma, regulation of the level of stress hormone cortisol in the body, controlling the urge of tobacco, alcohol and other substance abuse, less reaction to provocation, less instances of angry outbursts, better cognitive functioning and balanced approach during societal interaction.On the bodyMedical research postulates that pranayam, the critical element of Sudarshan Kriya, regulates the neuropsychological, endocrine, pulmonary functions and antioxidant factors in the body through controlled breathing techniques.Levels of oxytocin hormone, responsible for social bonding and child birth, prolactin hormone, responsible for lactation in breastfeeding mothers, and vasopressin which regulates the constriction of blood vessels and reabsorption of water by kidneys is said to improve in Sudarshan Kriya practitioners through neural stimulation of the hormone secreting hypothalamus and pituitary glands. Antioxidants are the warrior group in our body that combat the oxygen radicals produced as a by-product of cell functions. When the oxygen radicals cannot be eliminated by antioxidants, either because the level of antioxidants is low or the level of oxygen radicals is abnormally high, it leads to multiple health issues like coronary diseases, low immunity and even cancer. In a research conducted by AIIMS, New Delhi, it was found that the level of antioxidants was higher, and there was reduced DNA and cell damage in Sudarshan Kriya practitioners. 
The regular practice of the Kriya improves lung capacity and pulmonary functions, particularly in people suffering from Chronic Obstructive Pulmonary Disease (COPD) and asthmatic distress.A medical research study was conducted in Maharashtra to assess the effect of Sudarshan Kriya on lipid levels of practitioners and it was compared with the lipid levels of similarly aged control groups. It was found that the practitioners had lower levels of total cholesterol and LDL cholesterol in comparison to the control groups.On the soulSpiritual awakening is one of the cornerstones of Sudarshan Kriya. The macrocosmic unity that can be experienced by a practitioner is said to liberate a person from all the emotional and physical knots that holds one down. Once the practitioner has mastered the kriya and practices it regularly, the whole life of the person undergoes a transformation, say AOL members. Negative thoughts are pushed out of the system through forceful breathing, and positivity permeates the senses. Holistic living, through practice and deeds takes the practitioner to the level of oneness with nature, and that is the key to a balanced life lived well.On the societySudarshan Kriya is generally taught in groups. The reason for participating is different for every individual. One person may be suffering from a physical issue that is affecting his/her health, while another person may be troubled by emotional trauma and unresolved conflicts. Yet, the coming together of people through Sudarshan Kriya bridges the divides that fragment them into constricted identities, and they have been able to relate to one another more empathically on a humanitarian level. Improvement of feel-good hormones and reduction of stressors lead to better societal interactions and positivity. The effects of Sudarshan Kriya are manifold and encompass physical, emotional, spiritual and societal wellness. Through sustained practice people have been able to identify problems that were holding them back from living lives with their full potential and have enabled them to heal themselves. However, it must be reiterated and remembered that Sudarshan Kriya cannot be self-taught. One must begin by learning the kriya through a certified teacher, and follow it up by practicing it sincerely and religiously for it to yield all-round benefits.
(This article has been written with inputs from Ms. Vandana Nahar, Principal Sri Sri Vidya Mandir, and AoL Guide, Kolkata, and Mr. Rajaque Rahman, AoL Guide, Manipur.) Download the Grow Fit app on Google Play or App Store today for a free consultation with our specialists.← Previous PostNext Post →
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Practice Breathing
To breathe is to live. Nothing is more important than the ability to breathe easily and fully. The lung disease Idiopathic Pumonary Fibrosis (IPF) hinders that ability. To improve your quality of life, to keep doing the activities you love, it is critical you maintain and build up the strength and endurance of your lungs.
Medicines alone are not enough. Your lungs must be exercised in the same way you exercise other muscles in your body.
Having IPF means you probably will have to work harder than the average person to get your lungs in shape. In a way, it’s like running up a hill with a bag of stones on your back, which is challenging but not impossible. Don’t be discouraged if you feel like you run out of breath to quickly, or are having difficulty taking a deep, full breath.
We’ve collected a range of targeted breathing exercises to help you build up your strength and endurance. With daily practice, may your breath flow more easily and freely.
Breathing Exercises
Breathing exercises can improve your lung capacity and increase oxygen levels. They can also help you calm down and relieve anxiety. You will want to check with your doctor before you start a breathing program to ensure you are up to it. The following are exercises and challenges that will help you on your journey to better breathing:
Pursed-Lip Breathing
Pursed-lip breathing involves breathing in through your nostrils and exhaling with your lips pursed like you are blowing out a candle. National Jewish Health offers a video showing you how to do it.
Forced Coughing
Sudarshan Kriya Technique
The forced coughing technique is best done sitting in a chair with a straight back and feet on the floor. Begin by breathing in as deeply as possible and expanding your diaphragm. Hold the breath for a count of three. Then open your mouth and cough hard twice. Any mucus that comes up should be discarded into a tissue. Repeat the technique until you feel you have removed all of the excess mucus from your airways.
Huff Cough
The huff cough technique is best performed sitting down with a straight back and feet on the floor. Take several gentle but deep breaths. Now, place one hand on your stomach, and breathe in like you normally would, but do so while tightening the muscles in your chest and stomach. Then, exhale strongly with an open mouth while saying the word “huff.”
Belly Breathing
The belly breathing technique can be done either sitting or lying down with your knees up. Place one hand on your stomach and the other on your chest. Breathe in deeply and slowly through your nose until you feel your lungs fully inflate. Exhale out of your mouth. With each breath, ensure your stomach rises on the inhale and falls on the exhale.
Sudarshan Kriya Yoga (SKY)
Sudarshan Kriya Yoga (SKY) is a cyclical controlled breathing practice with roots in traditional yoga, and is taught by the nonprofit Art of Living Foundation. It has four distinct parts, which can be explored in more detail via an article in the National Institute of Health’s library of medicine, and learned from the Art of Living Foundation directly:
Sudarshan Kriya Breathing Counts Chart
- Ujjayi (“Victorious Breath”) – slow, prolonged breathing of 2-4 breaths per minute;
- Bhastrika (“Bellows Breath”) – rapid and forceful inhalation and exhalation of 30 breaths per minute;
- Om – chanted 3 times with every prolonged exhalation;
- Sudarshan Kriya – rhythmic, cyclical breathing with slow, medium and fast cycles.
View more information on research on how the practice can improve organ function, reduce anxiety, pain, and depression, and enhance mood and self-esteem: https://www.artofliving.org/us-en/research-sudarshan-kriya