Duration: ~15–20 minutes Background Music: Soft, slow instrumental (flute or tanpura drone) – silent during breathing cycles. [0:00] Opening “Welcome. You are about to experience a guided version of the Sudarshan Kriya. This rhythmic breathing technique, derived from ancient yogic practices, helps release stress, elevate energy, and create mental clarity. Please find a comfortable seated position with a straight spine, and ensure you will not be disturbed for the next 20 minutes.” [1:00] Preparation “Close your eyes gently. Place your hands on your knees, palms up. Take three natural, slow breaths to arrive in this moment. Observe the natural flow of your breath—without changing it.” [2:00] Phase 1 – Ujjayi (Victorious Breath) – 3 minutes “We begin with Ujjayi. Slightly constrict the back of your throat, as if whispering ‘haaa’ silently. Inhale and exhale through your nose with a soft ocean-like sound. Let your breath be slow, deep, and conscious. (Pause 10 sec) Inhale… feel the sound in your throat. Exhale… gently. Continue at your own pace. (1 minute silence with background drone) Now gradually make the breath longer and softer. Ujjayi calms the nervous system.” [5:30] Phase 2 – Bhastrika (Bellows Breath) – 2 minutes “Now we transition to Bhastrika – short, forceful breaths through the nose. Inhale and exhale actively, using your diaphragm. The pace should be about 1 cycle per second. (Demonstrate 5 pumps) Let’s begin together for 30 seconds. (30 sec fast pumping sound effects or counting in background ‘1,2,1,2’) Stop. Breathe naturally. Observe the tingling sensation. (15 sec pause) Repeat one more round – 30 seconds. (30 sec Bhastrika) Stop. Sit still. Feel the energy rising.” [8:00] Phase 3 – “Ha” Chants (3 times) “Take a deep inhale… and exhale with a strong ‘Haaaaaaa’ from your belly. Again – inhale… ‘Haaaaaaa’. One more time – inhale… ‘Haaaaaaa’. This releases emotional blockages.” [9:00] Phase 4 – Main Sudarshan Kriya (Cyclical Breathing) – 8 minutes “Now the heart of the practice – three rhythms of breath. Follow my counts.”
*“Now breath becomes moderate – inhale 3 seconds, exhale 3 seconds. More chest involvement. (1 min – count ‘1,2,3 in – 1,2,3 out’) Increase speed – inhale 2, exhale 2. (1 min) Inhale 1, exhale 1 – like gentle panting through nose. (1 min) ” sudarshan kriya audio
*“Inhale 4 seconds, exhale 4 seconds. Even, soft. (40 sec – count silently in background 1…2…3…4 in, 1…2…3…4 out) Now extend exhale – inhale 4, exhale 6. (40 sec) Inhale 4, exhale 8. (40 sec) Excellent. Stay here for 2 minutes. Let the breath flow without forcing.” (2 min silence with slow breathing cues every 30 sec) Take three natural, slow breaths to arrive in this moment