Discover the incredible health advantages of Sudarshan Kriya, a breathing technique
The Sudarshan Kriya is a set of breathing exercises that starts with slow inhalations and exhalations and progresses gradually to a sequence of rapid breathing exercises. "Sudarshan" denotes having a good appearance or perspective, while "kriya" refers to a purifying ritual. The entire Sudarshan Kriya procedure is built around managing the mind by concentrating on controlled breathing, which enhances general health.
The value of achieving meditative consciousness by concentrating on controlled breathing is discussed in ancient Vedic literature. The use of mindful or aware breathing techniques has been shown in recent years in medical studies to have favorable benefits on one's physical and mental well-being.
Studies show anxiety and depression can be efficiently treated by Sudarshan Kriya yoga. Your mind-body connection will benefit from the economical, risk-free way. You can lead a better life even though environmental pollution, poor eating habits, and a sedentary lifestyle are weighing you down. Sudarshan Kriya offers a solution.
Under the supervision of a yoga master, the Sudarshan Kriya must be performed correctly. Otherwise, it won't work and might possibly be hazardous. Consult your doctor and a yoga instructor to make sure you are fit enough to perform the Sudarshan Kriya. Pregnant women, those abusing alcohol or drugs, and individuals with severe mental illnesses should stay away from this Kriya.
Benefits and Importance of Sudarshan Kriya
Similar to the repetitive pattern found in nature, our body functions that control our physical and mental health also follow a certain rhythm. Discord and illnesses result when nature and a person are out of balance. The wellness equation is reinstated by establishing a harmonious flow of energy between the mind, body, and nature. Through deliberate breathing control, Sudarshan Kriya was developed as a technique to close the gap between the mind and the outside world. Sudarshan Kriya has been proven to be effective in reducing the symptoms of physical health problems like high cholesterol, high blood pressure, issues with the endocrine system and immunity, as well as mental health issues like (PTSD) post-traumatic stress disorder, anxiety, depression, trauma, and bipolar disorder.
For Mind
Our mind is an organ that gives orders to all the other organ systems and is something through which our body functions. The brain needs proper care and a little of your attention because it is one of the most significant and critical organs in the human body. Sudarshan kriya is a breathing practice that incorporates pranayama to help maintain mental equilibrium. By soothing the mind, this activity has been shown to treat conditions including anxiety and depression. Other benefits are:
- Boosts self-confidence.
- Reduces the effects of frontal lobe overstimulation, which helps the brain feel calmer.
- Lessens the impact of psychological trauma.
- Controls the body's levels of stress chemicals.
- Alleviates post-traumatic stress disorder.
- Reduces the impulse to abuse drugs.
- Boosts the quality of sleep.
- Calms down a person and lessens the likelihood of angry outbursts.
- Boosts creativity and improves brain function.
- Helps to improve respiratory sinus arrhythmia and treat mental health conditions including sadness and anxiety.
For Soul
Yoga is a form of exercise that focuses on one's overall well-being, not only their mental and physical health. One such activity that contributes to a person's spiritual awakening is Sudarshan kriya. By fostering a sense of oneness with nature and assisting a person in leading a healthy existence, it supports the concept of holistic living. A person's soul can gain from practicing Sudarshan Kriya in the following ways:
- Decreases stress.
- Increases feel-good hormone production.
- Helps increase patience.
- Brings about peace of mind.
- Raises awareness of one's surroundings.
- Eliminates negative thoughts and promotes optimism.
- Aids in locating the issues that have been impeding a person.
- Reduces conflict in interpersonal interactions.
- Enables a harmonious energy flow between the mind, body, and soul.
For the body
Your body serves as both your temple and the residence for all of your systems, including your mind and soul. It's crucial to have a disease-free, fit, and healthy body. Numerous studies have demonstrated that practicing Sudarshan Kriya can assist a person in controlling a variety of bodily processes, including pulmonary processes, antioxidant factors, cognitive functioning, and endocrine gland function. Sudarshan kriya, which uses controlled breathing, has a variety of physical and psychological advantages for your body, including:
- Enhances general well-being and health.
- Controls neuropsychological operation.
- Enhances pulmonary function and lung capacity in COPD sufferers (Chronic Obstructive Pulmonary Disease).
- Is advantageous to breastfeeding mothers' ability to produce milk.
- Lowers the body's cholesterol levels.
- Reduces the risk of heart disease.
- Keeps your heart in good shape.
- Increases the body's antioxidant levels.
- Increases the body's energy levels.
- Increases immune system strength.
For the Society
It is typical to teach Sudarshan Kriya in groups. Every participant has a different motivation for participating. While one person may be burdened by emotional trauma and unresolved problems, another person may be dealing with a physical problem that is hurting his or her health. However, the people coming together through Sudarshan Kriya crosses the gaps that separate individuals into confined identities, and they are now able to relate to one another more compassionately. Positive social connections are a result of elevated feel-good hormones and decreased stress.
Process of Sudarshan Kriya
The Posture. In order to perform Sudarshan Kriya, one must sit in the Vajrasana, also known as the Thunderstorm pose, with the spine straight and the body at ease. The participant is required to maintain eye closure during the entire session while concentrating on breathing and the teacher's instructions. Sudarshan Kriya is practiced in groups for twenty to thirty minutes and is followed by relaxation and meditation.
Ujjayi (Victorious Breath). This technique induces calmness in the practitioner. Referred to as ocean breathing, is a steady, controlled deep inhalation during which the diaphragm is contracted, causing the air that is inhaled to expand the lungs and the abdomen. When done properly, the glottis emits a rushing breath sound that sounds like the ocean and causes the throat to feel as though the air is moving. The suggested method would involve vagal activation to switch from sympathetic to parasympathetic dominance. The term "respiratory sinus arrhythmia" (RSA) refers to the natural heart rate changes that occur during inspiration and expiration. Respiratory volume and rate, as well as sympathetic and vagal (parasympathetic) input, all have an impact on RSA. Blood pressure oscillations and an augmentation of the typical RSA are brought on by slow yoga breathing. People with functional dyspepsia, anxiety, panic disorder, and depression frequently have low RSA levels. Ujjayi breath raises parasympathetic effects, which raises RSA.
Bhastrika Pranayam (Bellows Breath). When doing Bhastrika, you must breathe quickly and strongly. 30 breaths per minute ought to be within your range. Most of the time, breathing is brief and rapid. The exhalations should last twice as long as the inhalations. Bhastrika has the unusual ability to stimulate the body before calming it down.
Chanting ‘OM’. There are three repetitions of the fundamental sound of all life, "Om." When you recite Om, you are connected to the universe's beginning and the meaning of life. Your breath, which supports life, runs with the om. Om, when spoken aloud, is broken up into A-U-M. Two Oms should be chanted, then there should be quiet. It stands for the happiness you experience when you are in contact with the Supreme.
Sudarshan Kriya (Purifying Breath). The Kriya, a sophisticated breathing technique, is the most significant component. You must breathe slowly, moderately, and quickly in succession. The breathing should be rhythmic and cyclical. Make sure your inhalations last twice as long as your exhalations. The last stage purifies your being and clears your perspective.
Meditation and Relaxation. The kriya ends with the final phases of meditation and relaxation. By balancing the senses with the exhilaration felt by the practitioner after performing Sudarshan Kriya, meditation channels energy. In yogic practice, relaxation is just as crucial as it is in any other kind of physical activity. It takes some time for the kriya's stimulated organs and bodily processes to take effect and realign for better performance. Mediation and relaxation are the last two steps of the kriya. By balancing the senses with the exhilaration felt by the practitioner after performing Sudarshan Kriya, meditation channels energy. In yogic practice, relaxation is just as crucial as it is in any other kind of physical activity.
The benefits of Sudarshan Kriya are extensive and include sociological, psychological, emotional, and spiritual health. People have been able to discover issues that were preventing them from living lives to their full potential and have been given the tools to repair themselves through consistent practice. However, it must be emphasized and kept in mind that Sudarshan Kriya cannot be learned on one's own. For the kriya to have all-around advantages, one must first learn it from a qualified teacher and then practice it genuinely and religiously.
Sudarshan Kriya techniques can be easily included in a variety of community care models because they are affordable, well-tolerated instruments. It helps people manage their stress and cultivates their minds, body, and spirit so they can live happier, healthier, and possibly even longer lives. Adding a time-tested, evidence-based breathing regimen like the kriya may help you lead a healthy existence in the competitive modern world when stress and anxiety are commonplace.
References
https://www.stylecraze.com/articles/sudarshan-kriya-steps-and-benefits/
https://getgrowfit.in/blogs/grow-fit-blog/essential-steps-and-benefits-of-sudarshan-kriya-for-beginners
https://www.onlymyhealth.com/sudarshan-kriya-yoga-benefits-1632835293
https://www.artofliving.org/in-en/sudarshan-kriya/benefits/sudarshan-kriya-benefits
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573542/#:~:text=This%20slow%20breath%20technique%20(2,and%20mental%20calmness%20with%20alertness