Sky Breath Meditation

1. Understand Sky Breath Meditation

• Also known as Sudarshan Kriya Yoga (SKY).

• Developed by Sri Sri Ravi Shankar and taught through the Art of Living Foundation.

• Structured breathing technique that combines slow, medium, and fast rhythms.

• Purpose: release stress, balance emotions, improve mental clarity, and increase energy.

2. Know the Core Components

Sky Breath Meditation generally includes:

1. Victorious Breath – slow, deep breathing.

2. Bellows Breath – vigorous, forceful inhalations and exhalations to energize.

3. Om Chanting – vibration of sound for calmness and focus.

4. Sky Breath Cycle – rhythmic breathing patterns alternating slow, medium, and fast cycles.

5. Resting Meditation – silent stillness after the breathwork for integration.

3. Prepare Your Space

• Quiet, clean environment—indoors or outdoors.

• Sit comfortably, cross-legged on a cushion or upright on a chair.

• Practice on an empty or light stomach.

• Keep water nearby for after the session.

4. Begin With Centering

• Sit with a straight back, shoulders relaxed.

• Close eyes gently.

• Take a few deep breaths to settle.

• Set an intention—peace, clarity, or emotional release.

5. Victorious Breath

• Inhale slowly through the nose, contracting the throat slightly.

• Exhale gently with the same throat sound, like ocean waves.

• Practice 5–10 breaths.

• Purpose: calms nervous system, builds awareness, and prepares for deeper practice.

6. Bellows Breath

• Sit upright, hands on knees.

• Inhale forcefully through nose, expanding chest.

• Exhale forcefully through nose, contracting abdomen.

• Complete 3 rounds of 10–20 breaths, resting briefly between rounds.

• Purpose: energizes body, clears lethargy, awakens vitality.

7. Om Chanting

• Take a deep inhale.

• Exhale while chanting “Om” slowly, feeling vibration in chest and head.

• Repeat 3–9 times.

• Purpose: harmonizes mind, balances emotions, promotes inner stillness.

8. Sky Breath Cycle

• Central part of the practice, guided in structured courses.

• Involves cycles of slow, medium, and fast rhythmic breathing.

• Practiced in a seated posture, eyes closed, with full awareness.

• Duration: typically 20–30 minutes under instruction.

• Purpose: deeply cleanses stress, quiets mental chatter, elevates mood.

9. Rest in Stillness

• After breathing cycles, sit silently for several minutes.

• Allow body and mind to absorb the effects.

• Notice calmness, clarity, or lightness.

• Do not rush—gentle transition is essential.

10. End the Practice Gently

• Take 2–3 deep breaths.

• Open eyes slowly.

• Hydrate with water.

• Carry the awareness and energy into daily tasks.

Tips for Beginners

• Learn with certified instructors for accuracy and safety.

• Start slowly - don’t push breath beyond comfort.

• Stay consistent - daily practice builds long-term benefits.

• Avoid heavy meals, alcohol, or stimulants before practice.

• Be patient - effects deepen gradually with repetition.

Common Experiences

• Tingling, warmth, or energy waves in the body.

• Emotional release—crying, laughter, or relief.

• Mental quietness or lightness after practice.

• Deep relaxation followed by renewed energy.