Sudarshan Kriya Pranayama Count (English) | Ujjai Breathing | Bhastrika | Om Chanting

Introduction

This tutorial provides a step-by-step guide to practicing Sudarshan Kriya, a powerful rhythmic breathing technique designed to harmonize the body, mind, and emotions. By following these steps, you can effectively reduce stress, improve focus, and enhance overall well-being. This practice is suitable for anyone looking to incorporate mindfulness and breath control into their daily routine.

Step 1: Preparing for Sudarshan Kriya

• Find a Quiet Space: Choose a calm and peaceful environment where you can practice without distractions.
• Sit Comfortably: Sit in a cross-legged position or on a chair with your back straight and shoulders relaxed.
• Set an Intention: Take a moment to set a personal intention for your practice, such as reducing stress or enhancing mental clarity.

Step 2: Ujjayi Breathing

• Inhale Deeply: Close your mouth and inhale through your nose, expanding your abdomen.
• Constrict Your Throat: Slightly constrict your throat as you exhale through your nose, making a soft sound like ocean waves.
• Focus on the Sound: Maintain a slow and steady breath while listening to the sound of your breath. Aim for 5-10 minutes of Ujjayi breathing to warm up.

Step 3: Bhastrika Breathing

• Rapid Inhalation and Exhalation: Take a deep breath in through your nose, then exhale forcefully through your nose while engaging your abdominal muscles.
• Repeat the Cycle: Perform this for 10-15 breaths, focusing on the rhythm and energy generated.
• Maintain Awareness: Keep your mind focused on your breath, allowing any distractions to fade away.

Step 4: Sudarshan Kriya Practice

• Begin the Cycle: Start with a gentle inhalation, followed by a series of rhythmic breaths.
• Use Specific Counts: Follow these counts for each part of the cycle:
  • Inhale for 4 counts
  • Hold for 4 counts
  • Exhale for 8 counts
• Repeat: Perform this cycle for several minutes, gradually increasing your duration as you become more comfortable.

Step 5: Om Chanting

• Find Your Voice: After completing Sudarshan Kriya, prepare for Om chanting.
• Chant with Focus: Inhale deeply and chant "Om" on the exhale, focusing on the vibrations produced.
• Repeat: Continue chanting for 5-10 minutes, allowing the sound to resonate within you.

Conclusion

Practicing Sudarshan Kriya can significantly improve your emotional well-being and mental clarity. By following these steps, you'll cultivate a mindful approach to your breathing, reducing stress and enhancing your overall quality of life. For further guidance, consider enrolling in a Happiness Program or Online Meditation & Breath Workshop offered by The Art of Living. Make this practice a part of your daily routine to experience long-term benefits.