Published on May 04, 2018 and last reviewed on Dec 27, 2022 - 4 min read
Sudarshan kriya is a breathing exercise that connects the mind with the body through breathing. Read the article to know more about it.
Sudarshan kriya is a powerful breathing technique that works on connecting the body and mind through breath. It releases all types of stress - physical, mental, and emotional. By practicing this regularly, one can slowly learn to achieve a thought-free state of mind that can improve the brain's psychological function. Research has proven its healthy effects on psychological disorders such as depression, schizophrenia, and manic episodes. Sudarshan kriya's breathing technique is beyond logic; with various stages, breathing will improve respiratory, neurological, and circulatory functions. It is very important to focus on breathing techniques as it reduces stress and relaxes the body. It improves organ function and psychological status.It helps reduce stress-related disorders by improving the autoimmune functioning of the body. It is advised to practice it in cases of stress, anxiety, substance abuse, post-traumatic stress, and depression, along with an ongoing treatment plan.
Sudarshan kriya yoga is known as SKY in research publications. It is a scientifically proven therapy that improves the usage of the lungs through breathing. Through the breathing technique alone, a maximum of 90 % of toxins will be removed from the body and rest through urine and sweat. This yogic practice has been proven to stimulate the vagus nerve, the tenth cranial nerve. This, in turn, will improve the parasympathetic nerve activities and diminish sympathetic activities and thus help relieve physical, mental, and emotional stress. It is the application of ancient yogic science and spirituality for the healthy mind, body, and soul. It is one cost-effective well tolerated noble practice which can be easily followed by the diverse community. It helps in the overall improvement of quality of life, bringing a positive state of mind. It improves the various vital organ functioning in the body, such as pulmonary function, lipid profile, autonomic nervous system, and hemoglobin concentration. It increases the serum brain-derived neurotrophic factor, which results in antidepressant effects. It improves outcomes if practiced in respiratory diseases like bronchial asthma and chronic obstructive pulmonary disease. It should be practiced regularly along with undergoing treatment and healthy lifestyle practices.
Summarizing the benefits of sudarshan kriya:
It helps maintain the body toxin-free.
It provides relief from daily stress.
It sharpens the intellect and keeps the mind alert.
It removes harmful free radicals from the body.
It strengthens the muscles of respiration and improves the volume and capacity of the lungs.
It prevents easy fatigability.
It improves the quality of sleep.
It improves the overall health of the individual.
It enhances the functioning of the brain.
It trains the mind to deal with challenges.
It helps in reducing anxiety and depression.
It helps in the stabilization of mental activity.
It helps in preventing insomnia.
It helps in the healing of cognitive distortion.
It helps control tobacco chewing habits.
It helps in relieving oxidative stress.
It boosts antioxidant activity.
It gives relaxation to chronic fatigue.
It gives relief to fibromyalgia.
It relieves joint pain.
It reduces asthma.
It relieves chronic pain.
Following is a detailed description of sudarshan yoga techniques:
Ujjayi - It is also known as the victorious breath, which involves the experience of conscious breathing sensation in the throat. It is a gradual slow breathing technique with a frequency of two to four breaths per minute. The airway resistance is increased during the expiration and inspiration. It results in physical alertness and calmness in the body.
Bhastrika - It is also known as ‘bellow breath.’ The air is rapidly exhaled forcefully at 30 breaths per minute. It brings excitement to the body, and later the body feels calm.
Om - ‘Om’ chanting is done three times, which helps connect the origin and purpose of life. There should be silence after chanting om twice. It brings a state of bliss and mental peace.
Kriya - Kriya is the most important form, as it improves respiration. Slow to medium breathing is practiced in rhythmic and cyclical patterns. The inhalation should be twice as the exhalation.
Following are the various steps to do sudarshan kriya:
The first step is to do ujjayi. It is a slow breathing process in which we can breathe two to four times per minute. With every breath, there should be an increase in resistance toward the airway. It allows the prolonged cycle of breath. In this step, the person can achieve the count of the breath. It brings a calm state of mind, physically and mentally.
The next step is the ‘bhastrika’ stage. In this step, the air is inhaled rapidly and forcefully exhaled. 30 breaths per minute should be ensured during this step. It brings excitation to the body, followed by calmness.
The next step is chanting ‘Om.’ It is chanted three times in a row, and the expiration time should be prolonged during this step.
The last step is to do ‘sudarshan kriya.’ It is the advanced stage which consists of cyclic and rhythmic breathing patterns. It consists of slow and medium breathing patterns.
Sudarshan kriya should be performed under guidance and proper training. If it is not done properly, the proper effects are not shown in the body. Consultation with a doctor and yoga instructor is essential.
Sudarshan kriya is a yoga practice that helps improve the individual's breathing health. Regular practice helps in relaxation, stress management, and the improvement of respiratory organs. It has shown various positive effects on immune function and nervous system functioning. Stress levels negatively impact the pace of life, physical health, and mental status. Practicing yoga is key to a healthy lifestyle. Sudarshan kriya yoga has various health benefits and has been proven to improve respiratory health. It should be practiced by the people as it does not have any side effects. However, proper training and instruction from experts are required.
Sudarshan Kriya is a yoga practice that involves breathing techniques. It is done in a thunderstorm posture that is technically called the Vajrasana. There are two types of Sudarshan Kriya. They are short and long. Depending on the time availability and the expected benefits, the Sudarshan Kriya is practiced.
Sudarshan Kriya should not be done twice a day. The short Sudarshan Kriya is advised to be done once a day, and the long Sudarshan Kriya is advised to be done once a week. You will require the help of a yoga therapist to perform these yoga techniques. After gaining practice, you can start doing it on your own.
Any yoga practice can be avoided on periods. This is followed to keep a woman at ease when she is in her periods. Some women say they feel sleepy or tired when they perform Sudarshan Kriya during their periods. Some women say that Sudarshan Kriya is the best for overcoming premenstrual syndrome. If you feel energetic and normal during your periods, you can ask your therapist whether you can do it.
Yes, Sudarshan Kriya will help you in overcoming your anxiety. Sudarshan Kriya is a breathing practice that will help you remain stress-free. This will also help you in living a calm life. The benefit is more for generalized anxiety than social anxiety states. This is due to the calm state of mind that is achieved with this yoga.
Sudarshan Kriya has the following benefits:
- Improves immunity levels.
- Helps in maintaining a stable mind-set.
- Stabilizes the increased heart rate.
- Increased awareness of body and mind.
- Increases the stamina of the individual.
- Decreases cholesterol levels.
- Improves the quality of sleep.
- Elevated energy levels.
- Reduces depression.
- Improves brain function.
- Improvement in the overall health status of the individual.
Sudarshan Kriya is the best breathing method for curing diabetes to a certain level. This is due to the inhalation of the pure air several times. Air has many beneficial properties. If you are planning to overcome diabetes, you can follow Sudarshan Kriya and some diet patterns. This will help you maintain normal sugar levels.
Yes, the Sudarshan Kriya breathing technique is known to reduce blood pressure. But, these results will not be visible in the initial stages itself. The individual has to practice Sudarshan Kriya breathing technique for at least three months. If they practice consistently, they can see better results.
Sudarshan Kriya breathing technique is done in the Vajrasana position. It is also referred to as the thunderstorm posture. In this posture, the spine should be erect, and the person should stay calm. The air is inhaled and exhaled quickly. This is repeated for nearly 30 times in a minute. Some therapists recommend chanting during the Sudarshan Kriya breathing practice.
No, Sudarshan Kriya is a completely safe practice. It does not have any side-effects. If you fear doing it, you can ask the help of a therapist to accompany you when you perform Sudarshan Kriya yogic breathing. This will make you more confident in performing it.
The practice of Sudarshan Kriya does not require modifications for indoors and outdoors. The same thunderstorm procedure can be practiced at home. You can stay conscious of your breathing patterns. Remember to keep your spine erect while doing this.
You can drink minimal levels of water before meditation. Drinking water before meditation is the best way to stay away from physical distractions. It is necessary to keep your urinary bladder empty so that you need not go to the restroom in the middle of the practice. An urgency to urinate would be a disturbance.
If you are not fatigued during your periods and not having any menstrual cramps, you can perform Surya namaskar. It is recommended to do these exercises slowly. If you are experiencing any discomfort during your periods, you can stop doing it and continue after completing menstruation.
While doing Sudarshan Kriya, alertness is achieved in the physical and mental state. The individual will feel calm. It is necessary to give rest to your brain that keeps functioning without rest. It releases all kinds of physical, emotional, and mental stress.
Breathing techniques like Sudarshan Kriya can be performed at any time. But, to feel fresher, you can try doing these exercises during morning hours. If the timing is not convenient for you, you can consult a therapist before doing it in strange timings.
Sudarshan Kriya is a technique that needs to be practiced regularly. After long-term practice, it can be really helpful for curing elevated blood pressure rates. It will also help in reducing the cholesterol level.
Last reviewed at:
27 Dec 2022 - 4 min read
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