Sudarshan Kriya (SK) is a rhythmic breathing practice originating from the Art of Living tradition, claimed to produce physiological and psychological benefits. A commonly taught variant uses a cycle pattern often described as "20–40–40" corresponding to counts or durations within guided audio sessions. This paper reviews the practice and structure of the 20–40–40 audio format, proposed mechanisms of action, current empirical evidence, methodological limitations, safety and ethical considerations, and directions for future research.
The Sudarshan Kriya is a powerful rhythmic breathing technique popularized by Sri Sri Ravi Shankar and the Art of Living Foundation. While the core practice is typically taught in person or through guided programs, many practitioners look for the specific "20-40-40" cadence to maintain their home practice. sudarshan kriya 20 40 40 audio
Breath: Use Ujjayi (Victorious Breath)—breathe through the nose with a slight constriction in the throat to create a soft "ocean" sound. Eyes: Keep your eyes closed throughout the process. The 20-40-40 Audio Script Introduction Sit on a cushion or chair with a straight spine
The 20-40-40 audio technique is a specific protocol of Sudarshan Kriya that involves breathing in a particular pattern: The Art of Living App , which may
What is 20-40-40 Sudarshan Kriya?
The entire cycle (20-40-40) is performed three times, lasting approximately 7 to 9 minutes in total. Structure of the Complete Audio
The Art of Living App, which may provide versions for graduates of the Happiness Program.