SKY Breathing (Sudarshan Kriya Yoga)

What is SKY Breathing (Sudarshan Kriya Yoga)?

A comprehensive rhythmic breathing practice developed by Sri Sri Ravi Shankar that cycles through four distinct breathing phases at different rates. SKY has been studied in over 100 peer-reviewed papers and shown to reduce cortisol, ACTH, and blood lactate while increasing prolactin, natural killer cells, and antioxidant enzymes. It is used in veteran PTSD treatment programs and has been adopted by multiple universities for student mental health. Typically taught in Art of Living Foundation courses.

Is there evidence for it?

How do you do SKY Breathing (Sudarshan Kriya Yoga)?

1. 1.Phase 1 — Ujjayi (Victory Breath): breathe through your nose with a slight constriction in the back of your throat, creating an audible ocean-wave sound. Inhale for 4 counts, exhale for 6 counts. Continue for 7-10 minutes. This activates the vagus nerve via the laryngeal muscles and slows the breathing rate to approximately 3 breaths per minute
2. 2.Phase 2 — Bhastrika (Bellows Breath): rapid, forceful breathing through the nose with equal emphasis on inhale and exhale. Breathe at a rate of approximately 30 breaths per minute for 1 minute. This is similar to Breath of Fire but with more forceful inhalation. Rest for 30 seconds. Repeat for 3 rounds
3. 3.Phase 3 — Om chanting: take a deep breath and chant 'Om' (AAAA-UUUU-MMMM) on the exhale, extending the sound for the full exhalation. The vibration in the 'M' portion stimulates the vagus nerve. Complete 3 long Oms
4. 4.Phase 4 — Sudarshan Kriya (the core practice): cyclical breathing at three distinct rates — slow cycles (approximately 4 breaths per minute for 1-2 minutes), medium cycles (approximately 12 breaths per minute for 2-3 minutes), and fast cycles (approximately 25-30 breaths per minute for 1-2 minutes). Cycle through slow-medium-fast 3 times, then lie in Yoga Nidra (deep rest) for 5-10 minutes
5. 5.The full sequence takes 25-40 minutes and is ideally practiced daily. Important: SKY should be learned from a certified Art of Living instructor — the exact rhythms and transitions are nuanced. A short daily practice (Phases 1 and 2 only) takes about 12 minutes. Avoid practicing within 2 hours of meals.

How long does it take?

25-40 minutes for full practice; 12 minutes for short daily version.

Is it hard to start?

hard.

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