Sudarshan Kriya Yoga

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.

Sudarshan Kriya Yoga (SKY) is a simple rhythmic breathing technique that incorporates specific natural breath rhythms, which provide relief from depression, stress, and fatigue and the unsolved mystery of health, happiness, peace, and insight beyond life!

This unique Kriya breathing yoga (SKY) practice includes a variety of cyclic breathing patterns, ranging from slow and calm to intense and stimulating.

In the context of yoga, this Kriya Yoga is a practice performed to purify the body. The SKY breathing technique is a major method in the ancient yogic science of India.

In this article, we will learn what is Sudarshan Kriya and how is it done?

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, 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 that 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 the 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 and 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 in and out at a rapid pace. It causes all the waste materials to get out of the body. While doing Bhastrika, breathe in and out about 30 times in 1 minute. In Bhastrika Pranayama, one has to concentrate on exhaling the breath, so spend twice as much time exhaling as it takes in breathing.

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 in a wide range of clinical conditions

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 like stress and depression.

It has also been proved in scientific research that Sudarshan Kriya’s breathing plays an important role in the control of cortisol because cortisol is a stress factor hormone, so stress can be overcome by its control. Therefore people who go into depression due to stress must do 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 the normal person and their lung capacity also increases.

Improves the Sleep Quality

An increase in the quality of sleep has been observed by doing 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 in the participants of 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.


Sudarshan Kriya Yoga is a breathing technique that are tapping into the rhythm and releases toxins via your breath. SKY breathing technique is a three-part yogic breathing exercise performed regularly for relaxation and improving overall physical and mental wellbeing.


Nov 27, 2021
Restorative Yoga Poses for Beginners Practice At Home

Restorative yoga is a relaxing practice that is a completely different experience from other styles of yoga. It is quite[...]

Nov 25, 2021
Restorative Yoga – To Relieve Stress With Gentle Stretch

Restorative yoga is more about slowing down, opening up, and encouraging relaxation of your body through passive stretching than other[...]

Nov 24, 2021
Karma Yoga: How to Practice, Types, And Benefits

Karma yoga means to be absorbed in action or "The Yoga of Action". A yoga where you have to perform[...]



The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional