Sudarshan Kriya has its roots set in traditional yoga and is a specific form of a yogic practice called pranayama. Pranayama is a unique part of yoga which focuses on breathing. It is mainly based on balancing the nervous system and may help with the psychological stress-related disorders which have risen in recent times.1 Sudarshan kriya is a type of cyclic controlled breathing. It has distinct components in it which are as follows:
In my experience, Sudarshan Kriya might offer several benefits for cardiovascular health. It may help to lower heart rate and blood pressure, promoting a healthier cardiovascular system. Additionally, practising Sudarshan Kriya has been shown to potentially improve cholesterol and triglyceride profiles, which are important markers of lipid health.
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A group of researchers led by Janakiramaiah have found that Sudarshan kriya might be helpful for people with mild and melancholic depression. Noticeable differences in the reduction of depression might be observed in the people who practised Sudarshan kriya. However, more research is required to prove these claims.1
A study conducted on cancer patients with a habit of tobacco noticed that cancer patients who completed their standard therapy may control their tobacco habit with the help of Sudarshan kriya practices. However, more research is required regarding these effects.1
Research has noted that psychosocial stress (stress caused due to psychological and social situations) might also lead to an increase in oxidative stress in the body. Few studies have shown that practising Sudarshan kriya yoga might lead to a decrease in oxidative stress. In a study conducted by Sharma et al., it was seen that blood lactate (indicator of oxidative stress) levels were lowered in people practising the SKY technique. It was further noted that the levels of superoxide dismutase, catalase and glutathione were increased. This indicates a boost in the antioxidant activity which also contributes to the lowering of oxidative stress. Therefore, Sudarshan kriya might help in reducing oxidative stress in the body. However, more research is necessary for claims.1
I would suggest practising Sudarshan Kriya for your overall respiratory health. It has been found to have a possible positive impact on respiratory function. Thus by incorporating deep, rhythmic breathing patterns, Sudarshan Kriya enhances your respiratory well-being.
Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. You must not rely on yoga alone to treat any condition. Please consult a qualified doctor who will be able to assess your condition correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.
Sudarshan kriya is a specific form of pranayama in which cyclic breathing is performed. It might help in calming the body and mind. It mainly includes four distinct stages in the practice: Ujjayi (victorious breath), Bhastrika (Ballow Breaths), chanting of Om and Sudarshan kriya. It might be beneficial for reducing stress, anxiety, depression, and post-traumatic stress disorder (PTSD). However, it might have risks too which need to be explored by further researchers. Kindly ensure to seek guidance from a qualified and experienced yoga expert before practising it.
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Let me cut straight to the chase. I was going through an academically and professionally difficult time since 2018/9. Maybe things had started going wrong from 2017 itself but I had not realised it. I used to be a very happy-go-lucky, carefree kid in college; and the most important thing on my mind was finding out the next jazz concert to attend and playing football in the evening. I was as far from meditation as I could have been, and used to have a hard time sitting in one place.
The result was that by March 2021, I was having massive sleep issues. Sure, I have had chronic insomnia since childhood, but I almost always managed to fall asleep by 1 or 2 am if I made an effort. But my circadian rhythm went totally off-track in Mar 2021. I used to go to bed by 22-23 hrs, but was unable to fall asleep before 4-5 am. I then used to wake up by 10-11 am and stay tired and irritated for the rest of the day.
After the course got over on 14 March 2021, we were expected to do the kriya every day for forty days. I did that assiduously (except for 7 Apr when I was disturbed by a phone call). During the first forty day cycle, I used to break the vajrasana for a few moments and stretch my legs between the ujjayi and the bhastrika, and my fast-paced breaths also produced a certain noise as if I were doing a kapaalbhaati.
But, my circadian rhythm improved dramatically. I was waking up quite early without an alarm clock. I was, and still am, happy to invest one hour in doing the Kriya every day if only for this tangible benefit. And I have not had sleep issues ever since, even on days when work requires me to stay up till 2 or 3 am.
On many days, I had flashbacks. Photographically accurate flashbacks. Things I never thought my brain had retained in some corner. When these flashbacks happened, I could even see the clothes I was wearing on a particular occasion, recall the music I was listening to, where I was going, what I did.
I did a second revision course, with Vindhyaji again, in Jun 2021. This time, I was in Delhi. Woke up every day effortlessly, and this time I did the forty-day routine without a single break or interruption, even though I was shuttling between Delhi and Bengaluru. I no longer had to break the vajrasana between the ujjayi and the bhastrika cycles. The fast-paced breaths, I was reminded, did not have to be like kapaalbhaati. They too improved, and, one day, they just became silent without any effort. My third forty-day cycle, which began in Dec 2021 just before my advanced programme at the ashram, was even better. I was doing the Kriya early in the morning, and not in the evening like earlier. The most difficult part, I have come to realise, is not sitting in vajrasana consistently or maintaining counts but keeping a smile on your face throughout the kriya.
The highlight of the first day was the extended Sudarshan Kriya. I was trying to smile; but midway through the kriya cycle, I was effortlessly smiling like an idiot. It was 9 am by the time the we dispersed, and was able to figure out the way along which I had come at dawn, and could now see the lake. The ashram is beautiful, and that is what everyone tells you, but it is also very fragrant. You can smell harsingar, alstonia and night jasmine flowers everywhere, especially at night.
The most formidable experience of the first day, however, was being paired up with a random person and having to answer prompts like criticising or praising oneself, or the other person, complaining about whatever we wanted, or telling the story of our lives (each prompt with a different random person, and within a prescribed time).
Each morning, before we would disperse for breakfast, used to end with a meditation from the Ashtavakra Gita, which, I felt, was quite powerful. Certain meditations were just excruciating, in particular the death meditation.
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. 152ee80cbc
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