Kriya Audio - Sudarshan

*“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, 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) ” sudarshan kriya audio

“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 *“Inhale 4 seconds, exhale 4 seconds

Experience the scientifically proven Sudarshan Kriya – a powerful rhythmic breathing technique. ✅ Reduces cortisol (stress hormone) ✅ Boosts immunity & oxygen levels ✅ Improves focus & sleep quality (40 sec) Inhale 4, exhale 8