The "Long Sudarshan Kriya" (often referred to as the Long Kriya
) is a guided breathing practice typically experienced in a group setting or through a recorded audio track provided by the Art of Living Foundation
. Unlike the shorter daily practice, the long version is designed to facilitate a deeper release of stress and emotional blockages. Key Insights and Research Highlights
Research and anecdotal reports emphasize the physiological and psychological shifts that occur during this extended rhythmic breathing: Stress and Anxiety Reduction:
Over 100 independent studies highlight the role of Sudarshan Kriya in significantly lowering cortisol levels and reducing clinical symptoms of anxiety and depression Art of Living International Center Physiological Rhythms:
The practice utilizes three distinct rhythmic cycles—slow (8–20 cycles/min), medium (40–50 cycles/min), and rapid (60–80 cycles/min)—which are proven to increase brain-derived neurotrophic factor (BDNF), supporting neuroplasticity ScienceDirect.com Mental Equanimity:
Users report that consistent practice, such as a 40-day cycle, fosters a "neutral mind," helping practitioners maintain emotional stability even during high-stress periods Immediate Benefits:
Many practitioners report experiencing mental clarity, emotional stability, and a sense of spiritual connection even after their first session Structure of the Practice Long Sudarshan Kriya Audio
The "Long Kriya" audio generally follows a specific sequence of breathwork: Ujjayi Breathing: Slow, deep "Victorious Breath" to calm the nervous system Bhastrika: Energetic "Bellows Breath" to increase alertness and vigor Om Chanting:
Used to prolong the exhalation and create internal vibration Rhythmic Kriya:
The core of the long audio, where the breath is cycled through varying speeds to "purge" deep-seated stress from the cells. Accessing the Audio Due to the intensity of the "Long Kriya," the Art of Living
generally restricts access to the long audio to individuals who have completed the Happiness Program Sky Breath Meditation
course. This ensures that practitioners have the proper guidance and supervision to handle the physical and emotional releases that can occur. upcoming online workshops where you can learn the technique and receive the audio?
The practice of Long Sudarshan Kriya (LSK) is a cornerstone of the Art of Living foundation's programs, designed to harmonize the body, mind, and emotions through rhythmic breathing. Unlike the daily "short" version, the "Long Sudarshan Kriya Audio" is a specialized, teacher-guided recording that provides a deeper detoxification and meditative experience. What is the Long Sudarshan Kriya Audio?
The Long Sudarshan Kriya Audio is a specific guided recording by Sri Sri Ravi Shankar that leads practitioners through complex rhythmic breathing cycles. The "Long Sudarshan Kriya" (often referred to as
Structure: It typically includes three cycles of breath: slow, medium, and fast, often following a 20-40-40 rhythm.
The "So-Hum" Mantra: The audio utilizes the ancient mantra "So-Hum" (meaning "I am that"), which syncs with the inhalation and exhalation to quiet the mind.
Duration: While a short daily practice takes about 20–30 minutes, the full Long Kriya session, including preparation and final rest, can take approximately 45 to 60 minutes. Key Benefits of the Long Kriya Practice
Research indicates that regular participation in Long Sudarshan Kriya sessions offers profound physiological and psychological benefits:
The Long Sudarshan Kriya audio is a proprietary recording used by the Art of Living Foundation and is not officially available for public download, sale, or streaming on platforms like YouTube or Spotify. This specific version, which includes a rhythmic "So-Hum" chant in the voice of Gurudev Sri Sri Ravi Shankar, is intended for group practice under the supervision of a certified teacher. How to Access the Long Sudarshan Kriya
Since the audio is controlled by the foundation to ensure safe and correct practice, you can access it through the following official channels:
Weekly Follow-up Centers: After completing the Art of Living Happiness Program (also known as the Online Meditation & Breath Workshop), you can attend weekly "Follow-up" sessions at local centers where the long audio is played for the group. The Scientific Benefits of Practicing with Long Sudarshan
The Art of Living App: Some versions of the long kriya are accessible to practitioners through the official Art of Living App for a subscription fee, though access often requires having completed the introductory course.
Teacher-Led Zoom Sessions: Many local Art of Living teachers host online follow-ups via Zoom where they play the authentic audio for their students. Key Differences Between Short and Long Kriya
The "Long Kriya" is distinct from the daily "Short Kriya" in both duration and frequency: Short Sudarshan Kriya Long Sudarshan Kriya Frequency Practiced daily at home Practiced once a week Supervision Can be done solo after learning Requires a certified teacher/audio Duration Approximately 10–15 minutes Approximately 45–60 minutes Format Three rounds of 20-40-40 breaths Extended rhythmic cycles with deep meditation Public Alternatives
While the official "Long" audio is protected, you can find guided pranayama and related meditations from official sources online:
Research on Sudarshan Kriya is extensive. Studies have shown that even the standard version reduces cortisol (the stress hormone) by up to 50%. The Long Sudarshan Kriya Audio amplifies these benefits:
If you are moving from a 20-minute to a 45-minute audio, the experience changes qualitatively. Here is a typical breakdown:
Practicing without a guide is challenging. The breathing patterns change every few minutes—from slow, calming breaths (similar to Nadi Shodhana) to rapid, bellows-like breaths (Kapalabhati), followed by a grounding "Om" chant.
Here is why the audio format is essential, especially for the long version: