Kriya Audio: Sudarshan

*“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) ”

“Now short, sharp exhales with passive inhales. Imagine a bellows – push air out through nose rapidly, inhale automatically. (30 sec demonstration ‘huff huff huff’) Follow me: (1 min fast huffs – background metronome at 120 bpm) Slow down… back to normal breathing.” [17:00] Phase 5 – Stillness & Integration “Let the breath return to its natural rhythm. Do nothing. Simply witness. (2 min complete silence – only background drone) If thoughts arise, gently return to the space between your eyebrows.” [19:00] Closing “Slowly deepen your breath. Bring awareness to your heart. Gently wiggle your fingers and toes. When you feel ready, open your eyes. The effects of Sudarshan Kriya accumulate with regular practice. Ideally learn from a certified teacher first. This audio is a support, not a substitute. Thank you for breathing with us. Namaste.” 2. Technical Production Notes for the Audio File | Element | Specification | |---------|----------------| | File format | MP3 (320 kbps) + WAV (for mastering) | | Sample rate | 44.1 kHz | | Channels | Stereo | | Voice | Female, calm, neutral accent, slightly slower than normal speech (140 words/min) | | Background track | Tanpura drone (C#) + soft piano pad at -18 dB during speech, fade to -30 dB during silence | | Breathing cues | Use faint in-ear clicks (inaudible to listener) for guide to stay on timing | | Final fade | 5-second fade out at end | 3. Safety Disclaimer (To be read or displayed) Important: Sudarshan Kriya involves rapid, cyclical breathing. Do NOT practice while driving, operating machinery, or in water. Avoid if: Pregnancy (1st trimester), recent abdominal/chest surgery, uncontrolled hypertension, epilepsy, severe PTSD, or panic disorder without medical supervision. Side effects: Lightheadedness, emotional release (crying, laughter), temporary tingling – normal. If discomfort persists, stop and breathe naturally. Best practice: Learn from a certified Art of Living teacher before using audio-only guidance. 4. Marketing & Description (For YouTube / App Store) Title: Sudarshan Kriya Audio – 20 Min Guided Breathing for Stress & Anxiety Relief 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) *“Now breath becomes moderate – inhale 3 seconds,

Experience the scientifically proven Sudarshan Kriya – a powerful rhythmic breathing technique. ✅ Reduces cortisol (stress hormone) ✅ Boosts immunity & oxygen levels ✅ Improves focus & sleep quality (1 min) Inhale 1, exhale 1 – like

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.”