Four-Stroke Breath for Rejuvenation

April 12, 1979

This meditation is deceptively simple yet profoundly powerful, working on the glandular and nervous systems to enhance health and vitality. When practiced correctly and consistently, it promotes restful sleep, rejuvenates the body, and calms the mind.

Do this kriya with precision to avoid imbalances. Regular practice offers significant health benefits, including balancing the nervous system and creating a sense of profound harmony.

Illustration of Susan sitting in easy pose doing the Four-stroke Breath for Rejuvenation Posture

Posture & Mudra:

Sit in Easy Pose (Sukhasana) with a straight spine. Keeping the elbows pressed against the sides of the ribs, bring the hands together at the level of the Heart Center (Anahata Chakra). With the palms facing up, lightly cup the hands and spread the fingers and thumbs apart. Touch only the outer edges of the first segment of the pinky fingers together.

Eyes/Drishti:

Focus your gaze past the Tip of the Nose (Lotus Point) as if looking deep into the ground.

Mantra & Breath:

  • Inhale deeply and completely through the mouth in 2–3 seconds, without making a whistling sound.
  • Hold the breath in for 2–3 seconds.
  • Exhale completely in four equal strokes through the nose while mentally chanting “SA TA NA MA.” Be sure to empty your lungs completely on the exhale.
  • Breathe in a powerful, consistent, and even rhythm. If practicing in a group, synchronize the breath rhythm.

Duration:

Continue for 5 minutes. Gradually work up to 11 minutes. Over time, you can slowly extend the practice to a maximum of 31 minutes.

Ending:

  1. Inhale deeply and hold your breath for 20–30 seconds. Stretch your arms straight up, and stretch every muscle in your spine, arms, and shoulders.
  2. Exhale completely and relax.
  3. Allow ample time to rest and return to normal after the kriya.