Sudarshan Kriya: 5 Undeniable Benefits

Breathing is the key to life as you die and survive because of breathing. Have you ever thought of the benefits of practicing Sudarshan Kriya yoga1 (SKY) in your life?

Grow fit by learning one of the best yogic kriyas for deep breathing. A package or combination of perfect breathing techniques and pranayama 2to uplift your breathing and boost your health benefits.

Give this article a read to learn Sudarshan Kriya’s yoga techniques and benefits.

1. A Little About Sudarshan Kriya

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Photo by Mor Shani on Unsplash

A perfect combination of positive outlook or appearance with purification, Sudarshan kriya will build your health and bring well-being to your life.3 In this kriya, you will learn breathing techniques that include slow inhalation and exhalation process.

The main goal behind doing Sudarshan kriya is to learn breathing by holding control over your mind which will ultimately help in positive life goals and wellness overall. Sudharshan Kriya will help your mind, body, and soul. It also has spiritual benefits for building your life in a better way.

There are some elements of Sudarshan Kriya that you must know before getting started with this kriya. These are:

1.1. Posture

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Photo by bruce mars on Unsplash

Posture plays an essential role in ascertaining the effects of any yogic asanas or exercises. While doing Sudarshan Kriya, you must do it in Vajrasana4 (diamond pose).

Make sure you close your eyes while doing the Sudarshan Kriya yoga breathing practice. You could achieve the health benefits of Sudarshan Kriya by performing the whole process which lasts up to 20-30 minutes.

1.2. Ujjayi

Ocean breath is a process of inhaling that should be slow and deep because of the contraction of the diaphragm for expanding your belly and lungs by the movement of inhalation.

1.3. Kanishtha, Madhyama, and Jyeshtha Pranayam

In this process, though, breathing out the toxins would clear out from the lobes of your lungs. Here You should focus your hand’s placement along with breathing.

1.4. Om Chanting

Om should be chanted while practicing Sudarshan kriya in a set of 3 each time.

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Image by Anil sharma from Pixabay

1.5. Sudarshan Kriya

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Photo by Max on Unsplash

Here, you will have to do three paces of breathing techniques. Each type would be different in speed and intensity. Make sure you do it properly for claiming the benefits.

1.6. Meditation and Relaxation

The ultimate and final stage of this kriya includes meditation and relaxation. These would improve the overall functioning of organs in your body. And will also help your body to get back to a neutral state.

2. Benefits Of Sudarshan Kriya

  • Reduces Stress

Sudarshan Kriya is a great breathing exercise for your mental health. It will help reduce stress by improving mental illness and disorders.

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Photo by Katerina May on Unsplash

Different types of breathing paces and techniques would have a positive effect on your stressed muscles by reducing tension and stress hormones.

Sudarshan Kriya will help your cortisol level go down, which is extremely important for reducing or managing stress hormones. Sudarshan Kriya yoga (SKY) will help you bring your energy levels high and hence reduce stress.

  • For Maintaining Cholesterol Level

An increase in bad cholesterol levels is a warning for everyone. Sudarshan Kriya can help reduce LDL (bad cholesterol) to maintain your cholesterol level and prevent heart diseases associated with an increase in bad cholesterol.

Pranayam will help in improving your breathing and cleaning the toxins that are very harmful to your body. It would help if you learned Sudarshan yogic kriya by following the art of living to get the benefits.

  • For Immune System

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Photo by volant on Unsplash

Many reports found the link between Sudarshan Kriya and the immune system as is outstanding for strengthening your immune system as they increase the number of antioxidants in your body.

People suffering from low immunity or fewer antioxidants should try out this amazing breathing yoga for strong immunity.

  • For Depression

Depression can be one of the outcomes of long-lasting stress and disturbed mental health. Sudarshan Kriya yoga will do wonders for improving your concentration and inner peace. After practicing this kriya for a long time, you will feel more confident and patient.

The controlled breathing process5 will work as psychological therapy for your physical and mental health.

  • For Brain Health

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Photo by Aaron Burden on Unsplash

Your brain health is one of the most important factors that determine your life span. Maintaining brain health is vital to avoid mental disorders and illnesses. Breathing exercises such as Sudarshan yogic kriya which includes pranayam are great for your mental health.

Sudarshan Kriyas will help to calm and relax your mind by reducing stress and depression. Vajrayana (posture of the kriya) will improve your circulation (blood) and increase blood supply to the upper part of your body.

3. Other Benefits

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Photo by Lesly Juarez on Unsplash

Sudarshan Kriya yoga will help improve your sleeping schedule by clarifying your mind for better performance and decisions. It will also make your mind enter into a creative zone that can enhance your brain functioning.

This breathing yoga will also affect your self-esteem and personality by making you more positive.

4. Conclusion

The Sudarshan Kriya is said to have potential benefits such as reducing anxiety, improving mood, increasing mental clarity, and promoting a sense of well-being. Many practitioners report experiencing a deep state of relaxation and heightened awareness after practicing the technique.

It involves a specific pattern of breath that alternates between slow, medium, and fast cycles to bring about balance and well-being. Practitioners of Sudarshan Kriya often report enhanced focus and a sense of overall well-being. It is also believed to help release emotional blockages.

Sudarshan Kriya involves specific breathing patterns that impact the body’s energy, oxygen levels, and mental state. The changing rhythms are believed to influence the autonomic nervous system, leading to relaxation and improved physiological functioning.

Sudarshan Kriya will change your life and help you pave a positive lifestyle to lead a happy life. It would help if you tried out this yogic kriya for improving your emotional, physical, and mental health at once.

Start your day with this tremendous Sudarshan kriya for a healthy life and body.


1. How long does a typical Sudarshan Kriya session last?

A. A typical Sudarshan Kriya session can vary in length but usually lasts anywhere from 20 minutes to an hour, depending on the context and the specific program.

2. Is Sudarshan Kriya a religious practice?

A. Sudarshan Kriya is not a religious practice; it’s a secular technique focused on well-being and stress reduction. It does draw from ancient yogic and breathing practices, but it’s not tied to any particular religion.

3. Are there any scientific studies on Sudarshan Kriya?

A. Yes, there have been several scientific studies investigating the effects of Sudarshan Kriya on various aspects of health and well-being, including stress reduction and mood improvement. These studies have shown promising results, but further research is ongoing.

Read more

  1. Zope, Sameer A., and Rakesh A. Zope. “Sudarshan kriya yoga: Breathing for health.” International journal of yoga 6.1 (2013): 4-10. ↩︎
  2. Cooper, S., et al. “Effect of two breathing exercises (Buteyko and pranayama) in asthma: a randomised controlled trial.” Thorax 58.8 (2003): 674-679. ↩︎
  3. Velleman, J. David. “Well‐being and time.” (1991). ↩︎
  4. Thakur, Vikrant, and Vikash Bhatnagar. “Vajrasana and Its Physioanatomical Aspect.” International Ayurvedic medical Journal 4.7 (2016). ↩︎
  5. Calverley, P. M. A. “Control of breathing.” European Respiratory Monograph 31 (2005): 44. ↩︎

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