Why this Cardiologist Recommends Kirtan Kriya for Patients

By Reena A Jadhav @blisvana – reena@hey.com

Dr. Joel Kahn is not just my favorite doc but he’s America’s most famous Cardiologist aka America’s Sweetheart Doc. Despite being trained in multiple meditation modalities including Transcendental Meditation, his top recommendation is the 12-minute Kirtan Kriya. 

As per Dr. Kahn, “Everybody needs stress management! I recommend and practice Kirtan Kriya because it’s well studied by experts like Dr. Khalsa and has proven to improve cognition, mood, telomere length and so much more.”

You can listen to the rest of the video here as part of a recent live Breathworkk session >

Kirtan Kriya is truly a transformative practice I hope you will try. With its rhythmic chanting, finger movements, and visualization, this practice has garnered recognition and endorsement from numerous famous individuals. Backed by scientific research, Kirtan Kriya offers cognitive stimulation, stress reduction, neuroplasticity, and improved brain health. Regular practice of this technique can lead to enhanced cognitive function, emotional well-being, and overall health benefits.

Renowned personalities, including Steve Jobs, Arianna Huffington, and Deepak Chopra have advocated for its practice due to its transformative measurable effects on mental and physical well-being.

Most notably, Dr. Dharma Singh Khalsa, the President/Medical Director of the Alzheimer’s Research and Prevention Foundation, has extensively researched and advocated for Kirtan Kriya as the answer to improving cognitive function and reducing the risk of age-related mental decline. Read that again!

Kirtan Kriya involves a combination of mantra chanting, finger movements, and visualization. The practice is structured and consists of four specific stages: singing the mantra “Sa Ta Na Ma,” touching the fingertips sequentially with the thumb, and chanting silently. Here are the simple steps or you may watch this Breathworkk recording of our group practicing it together.

1. You may choose to sit on a cushion or a chair with your back straight and shoulders relaxed.
2. Begin by taking a few deep breaths to relax your body and mind. Allow any tension or stress to release with each exhalation.
3. Bring your palms together at the center of your chest in a prayer position, known as Namaste Mudra. Take a moment to connect with your intention for the practice.
4. Start the practice by chanting the mantra “Sa Ta Na Ma” along with specific finger movements. Here’s how the mantra corresponds to the finger movements:

• “Sa” (index finger): Touch the thumb and index finger together.
• “Ta” (middle finger): Touch the thumb and middle finger together.
• “Na” (ring finger): Touch the thumb and ring finger together.
• “Ma” (pinky finger): Touch the thumb and pinky finger together.

1. As you chant each syllable of the mantra, synchronize it with the corresponding finger movement. For example, on “Sa,” touch the thumb and index finger together, and simultaneously chant “Sa.”
2. Chant the mantra and perform the finger movements in a steady rhythm, focusing your attention on the sound, sensation, and movement.
3. While chanting and performing the finger movements, visualize the sound flowing in through the crown of your head (Sa), moving down to the third eye area (Ta), then to the throat (Na), and finally settling in the heart center (Ma).
4. Typically, it will take 11 to 12 minutes to practice it and you can practice with us here via this video > You may practice it longer to doing two cycles if you feel the vibe calling you!
5. After the designated time, take a few moments to sit in silence and observe the effects of the practice on your mind and body.
6. Finally, bring your palms together in Namaste Mudra once again, expressing gratitude for the practice and its benefits.

It is essential to approach the practice with a sense of openness, presence, and relaxation.

1. Cognitive Stimulation and Memory Enhancement: Kirtan Kriya combines sound, movement, and visualization, engaging multiple sensory and cognitive faculties simultaneously. Research suggests that this integrative approach enhances neural connections and promotes cognitive stimulation. The chanting of specific sounds, finger movements, and visualization techniques collectively stimulate various regions of the brain associated with memory and concentration, leading to improved cognitive function.
2. Stress Reduction and Emotional Balance: Kirtan Kriya has been shown to reduce stress levels and promote emotional balance. The rhythmic chanting, synchronized breathwork, and focused attention help activate the parasympathetic nervous system, triggering the relaxation response. Regular practice can lower cortisol levels, reduce anxiety, and promote a sense of calm and well-being.
3. Neuroplasticity and Brain Health: Neuroimaging studies have demonstrated that regular practice of Kirtan Kriya positively impacts brain structure and function. It induces neuroplasticity, the brain’s ability to reorganize and form new neural connections. This practice has shown to increase gray matter volume in regions associated with memory, attention, and emotional regulation. It also enhances overall brain health and reduces the risk of age-related cognitive decline.
4. Gene Expression and Cellular Health: Kirtan Kriya has been found to influence gene expression and cellular health positively. Research suggests that regular practice can upregulate genes associated with immune function, inflammation regulation, and cellular stress responses. This can lead to improved overall health, increased resilience, and reduced risk of chronic diseases.