Sudarshan Kriya Yoga is one of the most effective breathing techniques for stimulating physical systems, mind-body connections, and clinical conditions.
Breathing techniques are regularly recommended to improve the functioning of psycho-physical states because breathing is the first and last act of life.
Quick Summary
Sudarshan Kriya Yoga (SKY) is a powerful, cyclically controlled breathing technique rooted in traditional Indian yogic science. Revealed by Sri Sri Ravi Shankar in 1981, this practice uses specific natural breathing rhythms to harmonize the body, mind, and emotions. The technique comprises four distinct stages: Ujjayi Pranayama, Bhastrika Pranayama, “Om” Chanting, and Kriya Yoga (purifying breath). Practicing SKY helps relieve stress, anxiety, and depression by lowering cortisol levels, while simultaneously improving sleep quality, boosting lung capacity, and balancing hormones.
Table of Contents
- SKY Breathing Technique – What Is It?
- How To Perform Sudarshan Kriya Yoga?
- Benefits of Sudarshan Kriya Yoga
- Conclusion
- Frequently Asked Questions (FAQ)
SKY Breathing Technique – What Is It?
Sudarshan Kriya Yoga is a type of cyclically controlled breathing technique. This technique provides deep relaxation with a calm and focused mind, energized body, freeing from stress, fatigue, and negative emotions like anger, despair, and depression.
‘Su’ means ‘right’ and ‘darshan’ means ‘vision or sight’. In this way, it means that performing this kriya gives you the correct vision. Sudarshan Kriya is a powerful, spontaneous rhythmic technique that has its roots in traditional yoga, which brings the body, mind, and emotions into harmony using specific natural breathing rhythms.
There is mounting evidence to suggest that SKY breathing is an ancient yogic breathing posture that involves slow and rapid breathing in and out. And this yogic breathing technique is recommended regularly to improve organ function.
SKY has also been reported to be effective for anxiety, stress, fatigue, disorder, and negative emotions such as frustration, anger, and depression. With some patience and a good start, you can keep your mind calm, focused, and body energized and completely free from post-traumatic stress disorder, illnesses, and substance abuse with this Yoga Kriya, which gives long-lasting results.
Sudarshan Kriya has four distinct components.
- Ujjayi or “Victory Breath”
- Bhastrika or “Below Breath”
- “Om” Chanting
- Kriya yoga or Purifying Breath
How To Perform Sudarshan Kriya Yoga?
The Sudarshan Kriya was shown by Sri Sri Ravi Shankar, the founder of The Art of Living, on September 17, 1981. The detailed description of the Sudarshan Kriya breathing technique of Sri Sri Ravi Shankar is as follows.
Sudarshan Kriya is performed in four steps (step-by-step), which follow Ujjayi Pranayama, Bhastrika Pranayama, Om Chanting, and Kriya Yoga.
Ujjayi Pranayama or “Victorious Breath”
Sudarshan Kriya yoga is initiated by Ujjayi Pranayama. First of all, sit in the position of Vajrasana or Sukhasana. Make your tongue like a tube, take out a little bit from the lips and take out the breath, now breathe in slowly. In the beginning, the breathing time should be equal and equal. Breathe in through the nose and, while inhaling and exhaling, focus your attention on the breath.
It is also called Victorious Breath. Because with this pranayama, you can conquer your breath.
This slow breath should be breathed about 2 to 4 times in 1 minute. By doing this regularly, control of the breath is found, and the brain also remains relaxed.
Bhastrika Pranayama or “Bellows Breath,”
During Bhastrika Pranayama, the breath has to be exhaled rapidly. It causes all the waste materials to be eliminated from the body. While doing Bhastrika, breathe in and out about 30 times in 1 minute. In Bhastrika Pranayama, one has to concentrate on exhaling, so spend twice as much time exhaling as it takes to breathe.
This yoga pranayama is very beneficial in purifying the body in a polluted and dusty environment and in increasing the working capacity of the lungs. Bhastrika causes arousal after calming the body.
“Om” Chanting
Chant Om 3 times in a loud voice with very prolonged expiration. While meditating on the universe, close your eyes and chant Om. The pure sound of ‘Om’ is the basis of all life; it flows positive energy in our body and is also considered very beneficial for the brain.
Om moves in your breath that sustains life. Om, when said out loud, is divided into three parts: A-U-M. Chant Om twice and then remain silent for a while.
Kriya Yoga
Kriya breathing is also called purifying breath. This is an advanced form of breathing and the last stage of Sudarshan’s kriya yoga.
For Kriya Yoga, you have to change the speed of your breath again and again. It requires rhythmic breathing with slow, medium, and fast cycles. This is an advanced form of cyclic breathing.
Make sure that you close your eyes and take slow breaths, after that increase the speed of the breaths a little, and in the end, increase the speed of the breaths very fast. All this movement of breath is done in one rhythm.
Take special care that the time of inhalation should be twice the time of exhalation. By doing this kriya, your mind becomes pure, and your vision clears.
The whole process of Sudarshan Kriya breathing will take around 40 to 45 minutes, and you can practice it at any time of the day in a calm environment. However, its practice in Brahma Muhurta is more fruitful. Avoid doing it immediately after eating food.
Benefits of Sudarshan Kriya Yoga
Sudarshan Kriya is beneficial for improving overall organ functions along with various breathing techniques. Various studies have been published to support the benefits and effects of sky breathing.
Reduces Stress
Sudarshan kriya’s cyclical breathing technique helps in relieving many diseases, such as stress and depression.
It has also been proven in scientific research that Sudarshan Kriya’s breathing plays an important role in the control of cortisol because cortisol is a stress hormone, so stress can be overcome by its control. Therefore, people who go into depression due to stress must do the Sudarshan Kriya. This Kriya helps to release you from stress and anxiety.
Controls On Breath
Sudarshan Kriya is a breathing exercise, so it plays an important role in controlling the breath. Daily practice of this Kriya breathing deepens the breath.
The person who has been practicing Sudarshan Kriya continuously can hold their breath for a longer time than a normal person, and their lung capacity also increases.
Improves the Sleep Quality
An increase in the quality of sleep has been observed by doing the Sudarshan Kriya. Other mental issues, like anxiety and depression, lead to sleep deprivation. If you are stressed and cannot sleep, then resolve to practice SKY regularly.
The sleep quality results of the participants in the 3-day Sky Workshop are very promising.
Hormones balance
Skye’s breathing technique had a positive effect on lipid profile and hormonal status.
The practice of Sudarshan Kriya balanced hormone secretion, and its regular practice resulted in a significant reduction in cholesterol and cortisol release while significantly increasing prolactin.
Other Benefits
- By doing Sudarshan Kriya, the negativity of a person starts getting removed gradually, due to which self-confidence starts increasing.
- Practicing SKY boosts your energy levels, improves oxygen flow to cells, and strengthens the immune system.
- After practicing SKY, it was found that it can reduce the incidence and progression of cancer.
- Sudarshan kriya has proven to improve your overall health and well-being.
- The encouraging positive results of Sudarshan Kriya have been proven enough to enhance your mental health and boost your creativity.
Conclusion
Sudarshan Kriya Yoga is an effective three-part breathing technique that taps into natural rhythms to release toxins and balance your breath. By integrating cyclic patterns that range from slow and calm to intense and stimulating, SKY improves overall physical health, stabilizes hormonal status, clears vision, and ensures long-lasting mental well-being.
FAQ
Sudarshan Kriya was shown by Sri Sri Ravi Shankar, the founder of The Art of Living, on September 17, 1981.
The four distinct steps are Ujjayi Pranayama (Victory Breath), Bhastrika Pranayama (Bellows Breath), “Om” Chanting, and Kriya Yoga (Purifying Breath).
The entire process takes around 40 to 45 minutes. It can be practiced at any time of day in a calm environment, but practicing during Brahma Muhurta is considered more fruitful. You must avoid doing it immediately after eating food.
