While most people think of Sudarshan Kriya as an enigmatic health boost, few actually comprehend what it is and how it benefits our bodies. As a result, in this post, we have laid out Sudarshan Kriya’s steps and advantages, as well as other crucial points to know about it before incorporating it into your daily practise. Consider this essay a primer on the subject! 

Sudarshan Kriya is beneficial to our health in a variety of ways, including physically, cognitively, emotionally, and psychologically. It is a comprehensive healing practise, the type that might be recommended to someone in severe bodily or emotional discomfort. Nonetheless, this practise can be beneficial for people of all walks of life who are in pretty good bodily and mental condition. Without further ado, let’s continue reading to learn more about this practise.

What Exactly Is Sudarshan Kriya?

Sudarshan Kriya is a four-phased breathing technique that is regarded a must-do for advanced-level yogis. While drawn from traditional Indian yoga, the modern practise was developed on September 17, 1981, by Gurudev Sri Sri Ravishankar. He became aware of the practise while sitting quietly on the banks of the Bhadra river in Shimoga, Karnataka. This yoga practise is reported to offer several health advantages, including mental, physical, emotional, and pharmacological benefits. A typical Sudarshan Kriya practise consists of four stages, which are explained below:

Pranayam Ujjayi

Slow and controlled inhalations and exhalations are used in this breathing method. The idea is to restrict the neck so that air moving through it produces an audible gushing sound that soothes your senses. Because this sound is comparable to ocean waves, Ujjayi Pranayam is also known as ocean breathing. 

Chanting the word “Om”

The sound of “Om” creates an auspicious atmosphere and stimulates your senses, leaving you feeling energised and revitalised. However, another key purpose for chanting this as part of your practise is to strengthen your lungs by prolonging your exhale.

Pranayam, Bhastrika

This method, also known as bellow breathing, includes quick and harsh exhalations that sound like repetitive yelps or beats — similar to how a blacksmith hits a piece of metal to shape it. This practise is meant to activate your internal system and cleanse pollutants from your respiratory organs.

Sudarshan Kriya is a Hindu ritual.

The practise concludes with three rhythmic breathing intervals every cycle — slow, medium, and fast — with no breaks in between. 

How to Do Sudarshan Kriya Yoga Step by Step?

A typical practice of Sudarshan Kriya lasts about 45 minutes. In the event that you are unfamiliar to it, you can rehearse for a more limited timeframe. Here are a few rules for doing as such:

Step 1: Relax in Vajrasana by resting your glutes on your legs and folding your knees. Maintain calm posture throughout your body and ensure that your spine is straight. Once you’ve settled into a comfortable position, close your eyes.

Step 2: Start your practice by channeling calm Ujjayi breathing. Require 2-4 full breaths in a moment, being mindful so as to feel the wind stream in your throat. Be mindful of each breath as you engage in this practice.

Step 3: Next, perform a rapid and rhythmic Bhastrika Pranayam. In contrast to Step 2, you must take 30 quick breaths in one minute. As though you were eliminating visible pollutants from your system, inhale swiftly and exhale forcefully. Some Bhastrika practises include arm motions that are synchronised with the breaths, so feel free to try whatever variant you prefer. 

Step 4: Chant the word “Om” three times, with a short pause between the second and third chants. Make careful to emphasise the “mm” sound and prolong it as much as possible to extend the expiration process. 

Step 5: You have now primed your system to begin the primordial Kriya. Begin by taking steady, regular breaths with equal length inhales and exhales. Then, switch to medium-paced breathing. Finally, take fast breaths (similar to Bhastrika) with exhalations that are somewhat longer than inhalations. 

Sudarshan Kriya is often seen as a rigorous practise, as opposed to Nadi Shodhana or Kapalbhati, which are regarded as more beginner-friendly. So, for those considering beginning to practise it, it is beneficial to first get acquainted with and accustomed with simpler breathing exercises. 

14 Surprising Sudarshan Kriya Benefits for Physical, Mental, and Psychological Health

Sudarshan Kriya Physical Advantages

Aids in the treatment of heart disease.

Several studies have shown that Sudarshan Kriya improves heart rate by synchronising the rhythm of your breathing and heart rate (respiratory sinus arrhythmia). This procedure improves blood circulation in the body, promotes an active lifestyle, and protects against a variety of cardiac ailments 

Enhances Lung Capacity

Slow and fast-paced breathing exercises, particularly in Ujjayi and Bhastrika Pranayam, lower your respiratory rate to an optimal level 

This means you’ll be less likely to experience panting or shortness of breath, which will make you feel calmer and more productive in most situations. This exercise can also be used as an additional therapy for asthma and obstructive airway disease.

Could Promote Better Hearing

In a study of 70 middle-aged people, researchers discovered that those who practised Sudarshan Kriya had better hearing abilities than those who did not. Many experts feel that the chanting of “om” as part of the practise contributes to this advantage. 

Enhances antioxidative status

Regular practise of Sudarshan Kriya equips a person to recover from the impacts of free radical damage and everyday life stressors to which they are regularly exposed. This is due to the fact that the practise increases antioxidant synthesis in the body. At the same time, the practise assists one by lowering blood lactate levels in the body. 

Opens the Chakras in the Body

According to popular opinion and anecdotal evidence, Sudarshan Kriya is a strong yoga practise that stimulates and balances all seven chakras or energy centres in the body, hence helping to alleviate a variety of physical and mental disorders. 

Immunity Booster

You may expect this breathing exercise to assist your health in a variety of ways because it is likely to boost immunity in your body. Numerous studies have revealed that Sudarshan Kriya, as a result of this element, can aid with physiological problems such as chronic tiredness, neck and back pain, diabetes, and, in severe circumstances, cancer. 

Sudarshan Kriya Has Mental Advantages

Improves Mental Alertness

A study of 230 convicts with non-psychotic psychiatric problems found that doing Sudarshan Kriya on a daily basis improved their mental alertness . Several studies attribute this brain activity to the practice’s “om” chanting, which raises one’s sensitivity to sensory transmission . In other words, with consistent practise, you may anticipate a person to get faster at recognising environmental cues and responding to them without depleting their neurological system.

May Improve SNS Performance

Bhastrika, like cardiovascular exercise, serves to develop the potential of one’s sympathetic nervous system. This implies that a person feels more prepared to deal with the stresses of daily life in a calm and collected manner.

Increases Brain Activity

According to research, this breathing practise, like many others in yoga, may energise the brain by stimulating alpha, beta, and theta brainwaves, which are associated with cognition and memory. Furthermore, the practise increases grey matter in the brain by engaging the amygdala and prefrontal cortex, which govern our thoughts, movements, actions, emotions, and decision-making abilities . 

May Aid in the Fight Against Alcohol/Tobacco Addiction

Sudarshan Kriya helps alcoholics and smokers by lowering cortisol and adrenocorticotropic hormone (ACTH), which are responsible for unpleasant moods and emotional lability. This reduces one’s reliance on alcohol or smoke and improves one’s mood. 

Sudarshan Kriya Has Emotional And Psychological Benefits

Aids in the treatment of depression and trauma

Cortisol is a primary stress hormone and neurotransmitter that contributes to depression, and Sudarshan Kriya has demonstrated significant success in lowering it. It also helps in the treatment of trauma and depression. On the other hand, research hypotheses suggest that engaging in physical activity may increase the production of feel-good hormones like prolactin and oxytocin—both of which are antidepressants. Moreover, it is believed to be a superb practice when matched with mental/mental treatment for post-awful pressure problem (PTSD).

Lessens Anxiety

Sudarshan Kriya yoga has been displayed to diminish autonomic side effects related with unreasonable uneasiness, for example, unsteadiness, chest distress, serious migraines, perspiring, midsection torment, raised pulse, etc. These benefits add to a higher in general personal satisfaction.

 Improves Occupational, Social, And Psychological Function

In addition to the preceding point, the practise aids in the improvement of a person’s GAF score — Global Assessment of Functioning, which includes three primary areas of growth — social, occupational, and psychological. These factors contribute to a person’s multifaceted psychological well-being.

Enhances Postmenopausal Quality of Life

Here’s some good news for ladies over 50 who are hesitant to face menopause! A study of 156 postmenopausal women in Central India who practised Sudarshan Kriya for two years found that they had a substantial increase in their overall health and happiness status when compared to a different sample set (6). Indeed, the report described the findings as having the “best quality of menopausal transformation.” Given the “feel-good” element of this practise, it’s not surprising that it may have such benefits. 

Nothing wonderful in our life is without its drawbacks. As a result, while Sudarshan Kriya benefits us in a variety of ways, there are certain possible hazards linked with it that you should be aware of. 

Sudarshan Kriya’s Potential Dangers

No matter what the various Sudarshan Kriya benefits that this training gives, it is a hard pranayama work out. Accordingly, rehearsing under the management of a specialist or trainer is ideal. Moreover, extensive consideration should be taken to abstain from playing out this action without being purposeful. A portion of the perils connected with the training are as per the following:

Hyperventilation: 

Improperly performed Ujjayi or Bhastrika Pranayam frequently causes rapid or deep breathing.

Breathing problems: 

Shortness of breath and other respiratory problems.

Lightheadedness: 

A sense of dizziness and discomfort generated by a novice engaging in a lengthy breathing exercise.

Headaches: 

Improper or shallow breathing is likely to induce headaches because it prevents oxygen from reaching the brain or affected muscles. 

Energy Exhaustion: 

A decline in energy levels can be caused by respiratory muscle exhaustion, especially if the activity is performed carelessly and without following the proper protocol. 

However, the practise is typically regarded as safe, with little to no danger associated in the majority of cases. 

Conclusion

We propose that you take baby steps and include Sudarshan Kriya into your fitness regimen now that you are aware of the methods to practise, advantages, and hazards of Sudarshan Kriya. If you are new to breathing exercises, starting with 20 or 30-minute breathing circuits may be beneficial. Furthermore, actual experience with simple Pranayam exercises like Dirgha Pranayam or Nadi Shodhana is usually beneficial in adjusting to this practise. Finally, to get the full benefits of this practise, keep a nutritious diet and an active lifestyle.

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