Sudarshan Kriya

Sudarshan Kriya is the extra preset training type in Prana Breath app, available in Guru version.

Download: Sudarshan_Kriya.trng

Effects

• promoting peace of mind
• bettering overall wellness
• fighting stress
• reducing anxiety and depression levels
• hopefully, helps with managing COVID-19 pandemic

Origin, history

"Sudarshan Kriya" is translated from Sanskrit as "Proper vision by purifying action". This pattern was introduced in 1982 by Indian religious leader Ravi Shankar, named as one of the most powerful leader in India by Forbes magazine in 2009. There are several studies on this pattern (see the links in the section above).
This pattern is a combination of Ujjayi and Bhastrika patterns, so they have a background of Pranayama, an ancient Vedic technique of breathing gymnastics.
In Prana Breath this training type is adapted even for people that don't practice Yoga and any meditative practice and/or don't have much time for practice but still need its effect.

Setting the training

1. Download this pattern if you don't have it yet.
2. Choose this pattern in Training tab or Control tab.
3. Set the optimal training complexity so the training brings you joy, yet doesn't seem too easy. Use the options in Control tab and/or Dynamic tab to adjust all parameters.

Training process

1. Choose the comfortable position.
2. Empty your lungs, breathing out with effort ("Prepare").
3. Make a full inhaling ("Inhale") though your nose.
4. Make a full exhaling ("Exhale") through your nose.
5. Once the pattern switches to a fast pacing, breathe shallow, don't try to make a deep breath.
6. Keep repeating this breath cycle till the end of your training session.
7. After you're done, you might take some time for meditating and contemplating yourself.

Other questions

How long should I train? How can I combine this pattern with another? Should I always inhale through my nose?
If you have such or other questions, please look through the FAQ page.