Sudarshan Kriya is a powerful rhythmic breathing technique that helps reduce stress, boost energy, and improve overall wellbeing. It offers many benefits, including:
Over 100+ independent studies from four continents show the many benefits of practicing Sudarshan Kriya.
Sudarshan Kriya™ is a unique breathing technique that eliminates stress, fatigue and negative emotions such as anger, frustration and depression, leaving you calm yet energized, focused yet relaxed. Sudarshan Kriya™ incorporates specific natural rhythms of the breath which harmonize the body, mind and emotions. Through the regular practice of Sudarshan Kriya™ and adopting lifestyle changes, many people around the world are leading stress-free lives while carrying out all their regular responsibilities.
Gurudev Sri Sri Ravi Shankar, founder of The Art of Living, cognized Sudarshan Kriya™ on 17th September 1981 on the banks of the Bhadra river in Shimoga after ten days of silence and fasting. He explains how Sudarshan Kriya™ works: 'The breath connects the body and mind. For every emotion, there is a corresponding rhythm in the breath. Just as emotions affect our patterns of breathing, we can bring about changes in our mental and behavioral patterns by altering the rhythms of our breath. It flushes out anger, anxiety, and worries, leaving the mind completely relaxed and energized.'
For every emotion, there is a corresponding rhythm in the breath. Just as emotions affect our patterns of breathing, we can bring about changes in our mental and behavioral patterns by altering the rhythms of our breath.
There is a rhythm in nature. Similarly, there is a rhythm in the body and in the emotions. If you observe your thoughts, you will see that your doubts and anxieties also have a rhythm. There is a particular time in the year when you experience the same emotions. Sudarshan Kriya restores the harmony between the body and mind. When these rhythms are in sync, we feel a sense of harmony and well-being. And when these rhythms are not in sync, we experience discomfort and discontent.
After Sudarshan Kriya, many people feel so pure and so clear, and so complete, because the consciousness which was stuck in the matter, the material foreign to it, was released from that and came back home. That is the sense of purity, the feeling of purity. We need to do a cleansing process within ourselves. In sleep, we get rid of fatigue, but the deeper stresses remain in our bodies and minds. Sudarshan Kriya cleanses the system from the inside.
Over 100 independent studies show the benefits of the deep stress detox carried out by Sudarshan Kriya on the mind and body.
Ujjayi Pranayama
Ujjayi pranayama is practiced in three stages with three different hand positions to direct prana to all the five lobes of the lungs and flush out toxins accumulated therein for a long time. A study shows that patients with depression, anxiety and panic disorder have Low RSA (Respiratory sinus arrhythmia). Ujjayi breath increases RSA by increasing the parasympathetic influences.
Bhastrika
Studies show that Bhastrika provides a mild stimulation and thereby increases the capacity of sympathetic nervous system (SNS) to respond to acute stressors without rapidly exhausting its reserves.
Calms the Mind
The unique effect of Bhastrika pranayama in stimulating our body with rapid and continuous breathing brings calm.
Om Chanting
Om chanting results in physiological alertness and increased sensitivity to sensory transmission. An increase in beta activity in the left frontal, occipital, and midline regions of the brain is found in the Sudarshan Kriya practitioners.
Clearer Vision
The advanced form of breathing, Sudarshan Kriya, includes slow, medium, and fast cycles. It clears your vision and purifies your being.
Slows Down the Heart Rate
Deep breathing slows down the heart rate, with more oxygen, giving rest to the brain.
Relaxes Body Organs & Functions
The organs and functions stimulated by the three paces of breathing in Sudarshan Kriya need some time to absorb and impact the proper functioning of the body.
Channelizes Energy
Meditation after Sudarshan Kriya channelizes the energy and brings great tranquillity to Sudarshan Kriya practitioners.
Physical Benefits
Makes you Energetic
Sudarshan Kriya reduces stress at the cellular level, enhances life-force energy, and helps remove lingering fatigue. You feel more energetic and active throughout the day.
Improves Health & Well-being
By regulating the breath and calming the mind, Sudarshan Kriya supports overall well-being, improves organ functioning, and helps reduce cholesterol levels, contributing to better long-term health.
Strengthens Immune System
Sudarshan Kriya helps strengthen the immune system, reduces joint and body pain by flushing out toxins, and supports healthy weight management through better stress handling and mindful eating.
Mental Benefits
Better Brain Performance
Sudarshan Kriya increases gray matter density, enhances brain function, improves focus and alertness, and stimulates creativity by synchronizing the left and right hemispheres of the brain.
Greater Clarity
It promotes calmness in the brain, reduces mental overstimulation, and improves clarity, decision-making, patience, and the ability to handle challenges with confidence.
Deep Rest
Sudarshan Kriya improves sleep quality, increases time spent in deep restful sleep, and fosters a sense of inner calm, relaxation, and mental well-being.
Psychological Benefits
Less Stress & Anxiety
Sudarshan Kriya reduces stress hormones, significantly lowers anxiety levels, and helps people feel more relaxed and at ease even in challenging situations.
Positive & Resilient Mindset
It helps relieve depression, reduces aggression and negative emotions, increases feel-good hormones, and enables you to face uncertainty with greater confidence and emotional balance.
Higher Self-Confidence
Sudarshan Kriya improves self-confidence, self-esteem, and self-awareness, helping you identify and overcome obstacles while living with greater purpose and fulfillment.
Social Benefits
Better Relationships
Sudarshan Kriya improves acceptance, patience, empathy, and open communication, helping reduce tension and resolve conflicts more effortlessly in personal relationships.
Stronger Teamwork
Regular practitioners develop better leadership and team-working skills, fostering trust, clarity, collaboration, and quicker conflict resolution.
Greater Social Responsibility
Sudarshan Kriya enhances the sense of belonging, community living, and caring for others, motivating peaceful living and a greater contribution to society.
Benefits for Students
Better Learning & Academic Performance
Sudarshan Kriya improves focus, reasoning power, memory, decision-making, foresight, and academic performance, helping students study with greater enjoyment and effectiveness.
Confidence & Emotional Resilience
It builds self-confidence, resilience, emotional stability, and the ability to handle exams, peer pressure, bullying, hormonal changes, fear of the unknown, and mood swings with ease.
Positive Growth & Productivity
Sudarshan Kriya increases life-force energy, sharpens intellect, boosts mental health, improves productivity, fosters values and responsibility, helps overcome shyness and behavioral challenges, and encourages healthy choices over addictions and distractions.
Medical Benefits
Supports Physical Health
Sudarshan Kriya promotes healthy blood pressure, improves respiration, stimulates the vagus nerve, enhances antioxidant activity, and supports overall physiological well-being.
Strengthens Immunity & Recovery
It increases lymphocyte and natural killer cell counts, boosts immune function, supports faster recovery from stress, and helps the body build greater resilience against illness.
Improves Mental & Emotional Health
Sudarshan Kriya helps reduce stress, anxiety, depression, and PTSD symptoms, while enhancing mental alertness, optimism, emotional balance, and overall life satisfaction.
Too much dreaming, too much wanting to do, this has all caused insomnia. I want nothing, I do nothing – keep these two things in mind. You will fall asleep like a baby. We even have an online program for that. In that you also will be guided by what type of food you should take and when. Regular practice of Yoga Nidra, meditation will help.
Sudarshan Kriya gently guides you along a journey where deep sleep becomes a natural part of your life.
People who are too finicky about food, their immune system keep on going weaker and weaker. When something challenging is given to the immune system, it gets a chance to work. So now and then, once in a while, the immune system should be challenged. Then the self defence will come up from within. Otherwise being finicky gives rise to frustration and anger. Your system should be flexible and adjustable. And that can happen when you resolve mentally that the type of food you are going to eat won’t affect your system too adversely. That doesn’t mean eating unhealthy food. But that means not being too finicky about food and the quality of food. Choose a middle path.
Some people have this thing inbuilt in them that their body can adjust to any type of water, any type of weather, any type of conditions. People who are living in the slums, a their immune system is so much stronger than those who are living in bungalows. For you, you drink water which is not filtered. Then, for four days, you will be in bed. But those people, that thing shakes them. They are so strong. Our bodies can adjust to different climates, temperatures, and conditions. It's very elastic.
The issue of mental illness affects an estimated 350 million people around the world, according to the World Health Organization (WHO). Unfortunately, many people don’t even acknowledge that they are depressed, and nearly 50 percent of major depression goes untreated.
Neither at school nor at home are we taught how to handle our negative emotions. We teach dental hygiene but forget to teach mental hygiene. Stress does not go away by just talking or advising. We need to learn meditation, yoga, breathing techniques and tools to get rid of stress and calm the mind. Why does an individual get depressed? Some depression may be because one is hanging onto the past or is over-ambitious and anxious about the future. Life, however, is a continuous process of teaching one how to “let go.” Often, you are not aware that you are connected with the whole universe, and you think you are just some small person wanting small little things. How do we get out of this small mind? We must look to enquire into the core of our existence.
Stress impacts the way we think, feel and behave, thus affecting all aspects of our lives. The consequences of letting stress rule are nothing short of disastrous and tragic. Yet it seems so hard for people to let go of it. Intellectually, you know, “Oh, I shouldn't be upset, I shouldn't be annoyed. I shouldn't lose my temper.” But in practical life, it doesn't translate into reality. When that moment comes, when the negativity comes like a flood, it just overpowers you and throws you off balance.
Nobody - neither at home nor at school has taught us how to deal with it. This is where Sudarshan Kriya, Meditation & yoga help in a great way. It helps you overcome the flood of emotions. It is like a mechanism within you - automatically there is a wall within you that functions to help you overcome negative emotions much easier.
No one ever likes feeling agitated or angry. If we don’t feel compassion when we see others’ mistakes, we are bound to get angry at them and eventually at ourselves. A little knowledge about us, about our mind, our consciousness, and the root of distortion in our nature will help. Our breath has a great lesson to teach us, which we have forgotten. Breathing techniques and meditation are very effective in calming the mind. Then we can make our anger expensive and our smile free.
Benefit
Improvement
Timeframe
Increased Calm
▲ 37%
4 Weeks
Reduced Anxiety
▼ 23%
6 Weeks
Reduced Insomnia
▼ 31%
8 Weeks
Stress Reduction (Cortisol)
▼ 60%
3 Months
Increase in Social Connection
▲ 25%
4 Weeks
Reduction in Depression
▼ 34%
4 Weeks
Sudarshan Kriya Workshops
Learn Sudarshan Kriya, a powerful breathing technique practiced by more than 45 million people worldwide, and experience authentic yoga with trained teachers through traditional asanas, pranayama, meditation, and yoga philosophy.
Rajiv earned his ME in Computer Science from IISc Bangalore in 1987. A consistent merit scholar, he topped his University in BE and ranked second in ME. He rose to Director in a multinational organization with global reach, but realized that real success lies not just in titles, it also requires clarity, balance, and inner strength.
Since 1996, yoga has kept him centered in high-pressure roles. Through The Art of Living, he discovered how ancient practices sharpen focus, leadership, and decision-making while bringing fulfillment. Inspired, he now helps professionals and leaders unlock their potential.
Rajiv is a Certified Yoga Teacher from the Sri Sri School of Yoga, certified by the Ministry of AYUSH and registered with Yoga Alliance.
Renuka earned her MSc in Zoology from Lucknow University in 1987. Though rooted in science, she was drawn to the deeper science of yoga and inner well-being.
Her yoga journey began in 1996, bringing balance, peace, and joy. Inspired, she now shares this gift with warmth and dedication, helping people discover harmony and strength.
Renuka is a Certified Yoga Teacher from the Sri Sri School of Yoga, certified by the Ministry of AYUSH and registered with Yoga Alliance.
Vini, a consistent merit scholar, earned her PhD in Computer Science from IIT Bombay. She is now a Research Scientist at IBM Research Labs, where she blends rigor with creativity and innovation.
Her journey with The Art of Living began in 2012. She experienced the impact of its parenting and children’s programs, which brought profound changes to her life.
The practices also transformed her child, inspiring her to share this knowledge with love. Today, she helps children grow with focus, confidence, and balance.
