Sudarshan Kriya or the amazing power of breathing
A few years ago, my best friend and I attended a 9-hour breathing workshop spread over 3 days where I discovered Sudarshan Kriya.
In addition to learning breathing techniques that are beneficial to one's daily well-being, it felt like a small group retreat, as there was also a part of personal development present.
So today I'm going to explain to you this technique used in more than 150 countries for more than 30 years, to improve your quality of life.
(And it's not me who says it, but the sixty or so studies that have demonstrated it)
WHAT IS THIS ?
Created in 1982 by Sri Sri Ravi Shankar, Sudarshan Kriya is a three-part breathing practice.
It comes from the Sanskrit Su meaning " own ", darshan meaning " vision " and kriya meaning "to undertake", " act " Or "rite".
As we know, our emotions tend to affect our breathing.
When we are angry, our breathing is in short, rapid cycles.
If you are sad or upset, then take longer, deeper breaths.
So if it can go one way, why not influence the other?
Breath can therefore act on our emotions.
PRACTICE IN DETAIL
This yogic breathing practice involves several types of breathing cycles, ranging from slow and calming to fast and stimulating.
A typical practice lasts approximately 40-45 minutes.
Ideally: in the morning before breakfast, 1 hour after or 30 minutes before a snack or 3 hours after a real meal.
But not before sleeping because there is an energizing aspect.
So nothing is left to chance as you see.
- UJJAYI ("Victorious breath")
Slow ujjay breathing (breathing that comes from the throat like a rattle) in 3 steps:
- Inhale for 4 counts
- Hold your breath for 4 counts
- Exhale for 6 counts
- Wait for 2 beats
- Place your hands on either side of your belly – Ujjayi breathing cycle x 8
- Then at the ribs under the chest – Ujjayi breathing cycle x 8
- Finally Hands on the Collarbones – Ujjayi Breathing Cycle x 6
- BHASTRIKA (=breathing coffee, "Wind tunnel")
This is about stimulating the body.
Air is rapidly inhaled and forcefully exhaled at a rate of 20 to 30 breaths per minute.
To be done 3 times, with a break between each session.
- The Sound “Om” is sung 3 times on a very prolonged exhalation
(Yoga fans know what I'm talking about)
- KRIYA ("Purifying breath")
Breathe in 3 steps with rhythmic and cyclical breaths as such:
- 20 slow breaths
- 40 average breaths
- 40 quick breaths
Cycle to be repeated 3 times
- 10 deep breaths
- 10 min rest (possibility to meditate)
ITS BENEFITS
On physical health
- Reduces stress and fatigue
- Increases positive emotions
- Increases energy level
- Strengthens the immune system
- Reduces cholesterol levels
On mental health
- Increases creativity
- Improves clarity of mind
- Improves sleep
- Improves brain functions
- Improves ability to handle situations
On interpersonal relationships:
- Increases well-being, joy and harmony in personal and professional relationships
- Develops a sense of community
- Increases awareness of our Self and our environment
- Develops patience
- Increases self-confidence and self-respect
Its psychological benefits
- Relieves anxiety and depression (mild, moderate and severe)
Its spiritual benefits
- Enhances meditation and yoga practices
- Develops a sense of deep inner peace
My feelings after the internship :
After the internship, I continued to do this practice every morning for 1 and a half months.
I must say that my state of mind has changed completely, lighter in a constant letting go.
I was going through a difficult situation at the time and it really calmed me down.
So afterwards, I won't hide the fact that getting up 45 minutes earlier every morning to do it in the middle of winter, wrapped up in my duvet, wasn't the most motivating thing, but I held on for a while 😉
I should get back to it from time to time when my emotions are more raw, it could only be beneficial, but you have to be consistent, like everything else, to see real results.
For more information, there are the centers Art of Living in France who offer this type of breathing courses.
