{"id":2018,"date":"2022-04-14T08:15:00","date_gmt":"2022-04-14T02:15:00","guid":{"rendered":"https:\/\/a-girl-next-door.com\/?p=2018"},"modified":"2022-04-07T02:53:27","modified_gmt":"2022-04-06T20:53:27","slug":"le-sudarshan-kriya-ou-letonnant-pouvoir-de-la-respiration","status":"publish","type":"post","link":"https:\/\/a-girl-next-door.com\/en\/le-sudarshan-kriya-ou-letonnant-pouvoir-de-la-respiration\/","title":{"rendered":"Sudarshan Kriya or the amazing power of breathing"},"content":{"rendered":"<p class=\"wp-block-paragraph\">A few years ago, my best friend and I attended a 9-hour breathing workshop spread over 3 days where I discovered Sudarshan Kriya.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In addition to learning breathing techniques that are beneficial to one&#039;s daily well-being, it felt like a small group retreat, as there was also a part of personal development present.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">So today I&#039;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. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">(And it&#039;s not me who says it, but the sixty or so studies that have demonstrated it)<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong><u>WHAT IS THIS ?<\/u><\/strong><\/h4>\n\n\n\n<div style=\"height:14px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Created in 1982 by Sri Sri Ravi Shankar, Sudarshan Kriya is a three-part breathing practice.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It comes from the Sanskrit Su meaning <em>&quot; own &quot;<\/em>, darshan meaning <em>&quot; vision &quot;<\/em> and kriya meaning <em>&quot;to undertake&quot;<\/em>, <em>&quot; act &quot;<\/em> Or <em>&quot;rite&quot;<\/em>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">As we know, our emotions tend to affect our breathing.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When we are angry, our breathing is in short, rapid cycles.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you are sad or upset, then take longer, deeper breaths.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">So if it can go one way, why not influence the other? <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Breath can therefore act on our emotions.<\/p>\n\n\n\n<div style=\"height:31px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong><u>PRACTICE IN DETAIL<\/u><\/strong> <\/h4>\n\n\n\n<div style=\"height:17px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">This yogic breathing practice involves several types of breathing cycles, ranging from slow and calming to fast and stimulating.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A typical practice lasts approximately 40-45 minutes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ideally: in the morning before breakfast, 1 hour after or 30 minutes before a snack or 3 hours after a real meal.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But not before sleeping because there is an energizing aspect.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">So nothing is left to chance as you see.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/a-girl-next-door.com\/wp-content\/uploads\/2022\/04\/photo-1507120410856-1f35574c3b45-1.jpeg\" alt=\"\" class=\"wp-image-2023\" width=\"330\" height=\"220\" srcset=\"https:\/\/a-girl-next-door.com\/wp-content\/uploads\/2022\/04\/photo-1507120410856-1f35574c3b45-1.jpeg 500w, https:\/\/a-girl-next-door.com\/wp-content\/uploads\/2022\/04\/photo-1507120410856-1f35574c3b45-1-300x200.jpeg 300w\" sizes=\"(max-width: 330px) 100vw, 330px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div style=\"height:0px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><strong>UJJAYI <\/strong>(<em>&quot;Victorious breath&quot;<\/em>)<\/li><\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Slow ujjay breathing (breathing that comes from the throat like a rattle) in 3 steps:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><em>Inhale for 4 counts<\/em><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><em>Hold your breath for 4 counts<\/em><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><em>Exhale for 6 counts<\/em><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><em>Wait for 2 beats <\/em><\/li><\/ul>\n\n\n\n<div style=\"height:14px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li>Place your hands on either side of your belly \u2013 Ujjayi breathing cycle x 8<\/li><li>Then at the ribs under the chest \u2013 Ujjayi breathing cycle x 8<\/li><li>Finally Hands on the Collarbones \u2013 Ujjayi Breathing Cycle x 6 &nbsp;<\/li><\/ol>\n\n\n\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>BHASTRIKA<\/strong> (=breathing coffee, <em>&quot;Wind tunnel&quot;<\/em>)<\/li><\/ul>\n\n\n\n<div style=\"height:16px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">This is about stimulating the body.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Air is rapidly inhaled and forcefully exhaled at a rate of 20 to 30 breaths per minute.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To be done 3 times, with a break between each session.<\/p>\n\n\n\n<div style=\"height:18px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>The Sound \u201cOm\u201d<\/strong> is sung 3 times on a very prolonged exhalation<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">(Yoga fans know what I&#039;m talking about)<\/p>\n\n\n\n<div style=\"height:22px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>KRIYA <\/strong>(<em>&quot;Purifying breath&quot;<\/em>)<\/li><\/ul>\n\n\n\n<div style=\"height:11px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">Breathe in 3 steps with rhythmic and cyclical breaths as such:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><em>20 slow breaths<\/em><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><em>40 average breaths<\/em><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><em>40 quick breaths<\/em><\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Cycle to be repeated 3 times<\/p>\n\n\n\n<div style=\"height:26px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>10 deep breaths<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:14px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>10 min rest<\/strong> (possibility to meditate)<\/li><\/ul>\n\n\n\n<div style=\"height:23px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\"><strong><u><strong><u>ITS BENEFITS<\/u><\/strong><\/u><\/strong><\/h4>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>On physical health<\/strong><\/p>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Reduces stress and fatigue<\/li><li>Increases positive emotions<\/li><li>Increases energy level<\/li><li>Strengthens the immune system<\/li><li>Reduces cholesterol levels<\/li><\/ul>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>On mental health<\/strong><\/p>\n\n\n\n<div style=\"height:14px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Increases creativity<\/li><li>Improves clarity of mind<\/li><li>Improves sleep<\/li><li>Improves brain functions<\/li><li>Improves ability to handle situations<\/li><\/ul>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>On interpersonal relationships:<\/strong><\/p>\n\n\n\n<div style=\"height:14px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Increases well-being, joy and harmony in personal and professional relationships<\/li><li>Develops a sense of community<\/li><li>Increases awareness of our Self and our environment<\/li><li>Develops patience<\/li><li>Increases self-confidence and self-respect<\/li><\/ul>\n\n\n\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Its psychological benefits<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Relieves anxiety and depression (mild, moderate and severe)<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Its spiritual benefits<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Enhances meditation and yoga practices<\/li><li>Develops a sense of deep inner peace<\/li><\/ul>\n\n\n\n<div style=\"height:28px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>My feelings after the internship&nbsp;<\/strong>:<\/p>\n\n\n\n<div style=\"height:13px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">After the internship, I continued to do this practice every morning for 1 and a half months.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I must say that my state of mind has changed completely, lighter in a constant letting go.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">I was going through a difficult situation at the time and it really calmed me down.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">So afterwards, I won&#039;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&#039;t the most motivating thing, but I held on for a while \ud83d\ude09 <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">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.<\/p>\n\n\n\n<div style=\"height:24px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">For more information, there are the centers <em>Art of Living<\/em> in France who offer this type of breathing courses.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.artofliving.org\/fr-fr\/courses\">https:\/\/www.artofliving.org\/fr-fr\/courses<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"mailto:info@artdevivre.fr\">info@artdevivre.fr<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>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 beneficial to one&#039;s daily well-being, it felt like a small group retreat, as it also included a personal development component. So today I&#039;m going to explain this technique, used in more than 150 countries for over 30 years, to improve your quality of life. (And it&#039;s not me who says this, but the sixty or so studies that have demonstrated it) WHAT IS IT? Created in 1982 by Sri Sri Ravi Shankar, Sudarshan Kriya is a three-part breathing practice. It comes from the Sanskrit Su meaning &quot;clean,&quot; darshan meaning &quot;vision,&quot; and kriya meaning &quot;to undertake,&quot; &quot;act,&quot; or &quot;rite.&quot; As we know, our emotions tend to affect our breathing. When we are angry, our breathing is based on short and rapid cycles. If we are sad or upset, a longer and deeper breath is then necessary. So if it can go one way, why not influence the other? The breath can therefore act on our emotions. THE 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 about 40-45 minutes. Ideally, do it 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 (\u201cVictorious Breath\u201d) Slow ujjay breathing (breathing that comes from the throat like a rattle) in 3 steps: Inhale for 4 counts Hold the breath for 4 counts Exhale for 6 counts Wait for 2 counts Place your hands on either side of the stomach \u2013 Ujjayi breathing cycle x 8 Then, at the level of the ribs under the chest \u2013 Ujjayi breathing cycle x 8 Finally, hand on the collarbones \u2013 Ujjayi breathing cycle x 6 BHASTRIKA (=breathing coffee, \u201cBlower\u201d) This is a stimulation of the body. The air is quickly inhaled and exhaled forcefully at a rate of 20 to 30 breaths per minute. To be done 3 times, with a break between each session. The sound &quot;Om&quot; is chanted 3 times on a very prolonged exhalation (Yoga followers know what I&#039;m talking about) KRIYA (&quot;Purifying Breath&quot;) Breathe in 3 stages by rhythmic and cyclical breaths as such: 20 slow breaths 40 medium breaths 40 fast breaths Cycle to be repeated 3 times 10 deep breaths 10 min of rest (possibility of meditating) ITS BENEFITS On physical health Reduces stress and fatigue Increases positive emotions Increases energy levels Strengthens the immune system Reduces cholesterol levels On mental health Increases creativity Improves clarity of mind Improves sleep Improves brain functions Improves the ability to manage 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 confidence and Self-respect Its psychological benefits Relieves anxiety and depression (mild, moderate and severe) Its spiritual benefits Improves meditation and yoga practices Develops a feeling of deep inner peace My feelings after the course: After the course, I continued to do this practice every morning for 1 month and a half. 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&#039;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&#039;t the most motivating thing but I held on for a while \ud83d\ude09 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 regular, it&#039;s like everything, to see real results. For more information, there are Art de Vivre centers in France that offer this type of breathing course. https:\/\/www.artofliving.org\/fr-fr\/courses info@artdevivre.fr<\/p>","protected":false},"author":1,"featured_media":2020,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[23,20],"tags":[356,355,351,353,354,40,352],"class_list":["post-2018","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bien-etre","category-lifestyle","tag-bienfaits","tag-developpement-personnel-2","tag-pratique","tag-respiration","tag-sudarshan-kriya","tag-television","tag-yoga"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Le Sudarshan Kriya ou l&#039;\u00e9tonnant pouvoir de la respiration - A Girl Next Door<\/title>\n<meta name=\"description\" content=\"Description de la pratique du 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