Sudarshan Kriya
Four-stage breathing protocol with clinical evidence for depression
Sudarshan Kriya Yoga (SKY) is a structured breathing technique developed by Sri Sri Ravi Shankar and taught through the Art of Living Foundation. It consists of four distinct breathing stages: (1) ujjayi breathing (slow, throat-constricted breathing), (2) bhastrika (rapid bellows breath), (3) 'Om' chanting (three rounds), and (4) the kriya itself — cyclical breathing at three speeds (slow, medium, and fast) in a specific pattern.
SKY has more clinical research behind it than most breathwork modalities. A 2017 study in the Journal of Clinical Psychiatry found that SKY significantly reduced depression scores in patients with treatment-resistant major depressive disorder — patients who hadn't responded to antidepressants. A 2013 study in PLoS ONE found that SKY practitioners had higher oxytocin levels, lower cortisol, and better immune markers than non-practitioners.
The technique is typically learned in a multi-day workshop and then practiced daily for 20-40 minutes. The cyclical breathing pattern (the kriya phase) creates a complex respiratory rhythm that appears to entrain brainstem oscillations, producing deep autonomic shifts. While the individual components (ujjayi, bhastrika) can be practiced independently, the specific sequence is considered integral to the technique's effectiveness.
Benefits
- Understand the method's origins, protocol, and underlying science
- Clinical research citations — not wellness claims
- Clear safety guidance and contraindications
- Free guided timer for practicing the core breathing patterns
- Comparison with other methods to find the right fit
Frequently Asked Questions
Is sudarshan kriya safe for beginners?
The intensity varies by method. Gentle techniques (coherence, nasal breathing) are universally safe. Intense techniques (hyperventilation-based methods like Wim Hof or holotropic) require caution and should not be practiced with cardiovascular conditions, epilepsy, or pregnancy. Start with the guided timer on this site using gentle patterns and progress gradually.
How does sudarshan kriya compare to other breathing methods?
Every breathing method works through the same core mechanisms: vagal stimulation, CO2 modulation, and autonomic nervous system regulation. Different methods emphasize different aspects — some prioritize calm, others energy, others altered states. The best method is the one you'll actually practice consistently.
Where can I learn more about sudarshan kriya?
This page covers the core principles and science. For deeper study, we recommend reading the original source material and, for intense practices, working with a certified instructor. For daily practice, our free breathing timer supports the core patterns used across all methods.
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