SudharShan kriya and the happiness programme teach breathing techniques like Sudarshan Kriya and meditation to reduce stress and improve physical, mental, and emotional well-being. The techniques lower stress levels and anxiety while boosting energy, immunity, and mood. Research shows the practices increase relaxation and alertness, improve cholesterol levels, and decrease depression. When combined with yoga, pranayama (breathing exercises), and knowledge, these techniques help manage stress at the mind and physiological levels by balancing hormones, metabolism, and emotions to produce a calm, confident, and composed state.

1. SudharShan kriya
&
happineSS programme
Dr. C.R Thembamala .BSMS
Department of Ayurveda
Sri Lanka

2. why breath is so important ?
• Breathing is normally an
unconscious process
• Breath is the link between
the body, mind and spirit
• You can use the breath as an
effective and quick stress
relief technique to flush out
stress, anger, anxiety,
depression, and worry;
leaving the mind completely
relaxed and energized.

3. • The Sudarshan Kriya, a powerful rhythmic
breathing technique that facilitates physical,
mental, emotional and social well-being
• ‘Su’ means proper, ‘darshan’ means vision,
and ‘Kriya’ is a purifying practice. whereby one
receives a proper vision of one’s true self. This
unique breathing practice is a potent energizer.
SUDHARSHAN KRIYA

4. Physical health benefits
• Reduces stress
• Improves health and well-being
• More energy
• Strengthens immune system
• Reduces cholesterol levels
Mental health benefits
• Greater creativity
• Greater clarity of mind
• Improves sleep
• Enhances brain function
• Improves ability to manage challenging situations
Sudarshan Kriya – Benefits

5. Improved interpersonal relations
• More ease, joy and harmony in personal and work relationships
• A deeper sense of community
• Increases awareness both of self and surroundings
• Improves patience
• Increases confidence and self-esteem
Psychological benefits
• Relieves depression and anxiety
• Relief from anxiety and depression (mild, moderate, and severe)

6. Clinical Research Results…
Increased alertness and deeper
relaxation of mind
Reduced tension and stress
Ref: Art Of Living Research with
AIIMS, NIMHANS

7. Clinical Research Results
Improved immunity
Increase in good cholesterol and
decrease in bad cholesterol
Decreased depression

8. Happiness Programme
• Pranayama
• Meditation
• Yoga
• Knowledge
 To improve life supporting
skills to handle prevailing
stress and manage potential
stressful situations
 To improve knowledge on the
means of achieving mind
relaxation
 To appreciate self worth and
improve self confidence
 To effectively manage mind
and emotion

9. What Happens when You Are Stressed?
• Psychology of Stress:
Emotional impact
– Anxiety
– Fear
– Depression
– Anger
– Sadness
– …
• Physiology of Stress:
– Acidity
– Ulcers
– Heart ailments
– Blood Pressure
– Kidney problems
– Diabetes
– …

10. Stress management
• Root Cause: Manage Mind
– Positive Thinking and Attitude
– Larger view of life
– Meditation
• Build capability to face stressful situations and reduce the impact of stress at
physiological level
– Yoga
– Pranayam
• Healthy lifestyle and food habits
• Have multiple positive energy sources
– Hobbies, interests

11. What does Yoga, Pranayam, Meditation
do at Physiological level?...
• Yogasanas
– Exercise different parts of the body
– Yoga is not merely a form of exercise
for the body, but a path towards total
harmony of body, mind and spirit.
– Creates flexibility and hollowness,
lightness
– Helps in flow of water, food, oxygen,
electrical signals and flow of energy in
the body
– Yoga brings you back to your natural
self, thereby nurturing all the virtues
that you are born with. For those
interested in exploring their inner
Being further, a vast ocean of
knowledge and many meditative
techniques are available through
Art of Living courses

12. • Pranayama
– E.g. Ujjai breath: Increases absorption of oxygen into the
hemoglobin by creating inhale pressure in lungs for osmosis
– E.g. Bastrika pranayam: Increases the removal of carbon
dioxide from the blood plasma by creating exhale pressure in
lungs for osmosis
– Increases oxidation and liberation of energy in every cell of the
body
• Air filter analogy in automobiles
– Stimulates nerve tips in lungs which have connection to the brain
area where Pituitary Gland is situated
• Pituitary Gland is the master gland in the endocrine system
and has a strong influence on rest of the endocrine glands

13. • Meditation
– Takes the brain to Alpha state: electrical impulses of 8 to 14 cycles per
second
– At deep meditation level (Samadhi state) brain goes to Theta state:
electrical impulses of 4 to 7 cycles per second
– Leads to deep relaxation
• Sudarshan Kriya of Art of Living
– Takes the brain to higher beta state
– Then takes the brain to deep relaxation
– Thus exercises and expands the brain/mind capacity
• Mind rules the body
– Mind  Nervous system  Endocrine system  rest of the body function

14. KNOWLEDGE
• There are four sources of energy needed for one’s life,
one is knowledge.
• Knowledge shows one the right path of life, gives the
way to handle the challenges and let him or her to
achieve his or her goals.
• Knowledge points are taught nicely with practical
examples and stories at art of living foundation. Some
points which are more important and which were
taught to us are,

15. Sutharshan kriya, Pranayama, Yoga, Meditation
& Knowledge…
Mind peaceful, joyful
Triggers hope, optimism,
Positive feelings
Adrenalin normal
to prepare the body
Heart beat normal to
supply normal food & oxygen
to body parts
Blood pressure
normal
Breathing becomes
slow & deep
Metabolism
normal
Stomach readies for
processing normal food
Acidity normal
Normal Excretory Systems
to clear the toxin
Balanced Endocrine Systems
the chemical factories of
hormones, enzymes
Balanced Emotions
Energetic, Enthusiastic, Positive…….
Calm
Confident
Composed

16. Thank You for Your Attention!
JAI GURUDEV