THE
of
SCIENCE
BREATH
M
ounting scienti?c research continues to
suggest that health, quality of life, and
even the very length of life, are all profoundly
af fected by our mental and emotional states.
The emerging field of mind/body medicine
explains how our thoughts and emotions can
powerfully affect brain, endocrine (hormone),
and immune system function. This in?uence
is facilitated by chemical messengers called
neuropeptides, which are released with one’s
every emotion. They are rapidly picked up by
cells in the immune, endocrine, and autonomic
nervous systems, and directly affect their
functioning.
For example, “positive” emotions, such as
joy, love, and enthusiasm, produce chemical
messengers that can affect the brain,
endocrine, and immune systems in positive
ways, resulting in improved resistance to
disease and better overall health. In contrast,
“negative” emotions, such as anger, fear,
and sadness, produce chemicals that can
adversely affect the brain, endocrine, and
immune systems, resulting in less resistance
to disease and poorer overall health. This is
how feeling stressed can lead to signi?cant
alterations in the physiology, and can
contribute to a broad range of diseases,
ranging from cancer and cardiovascular
disease to asthma, depression, and ulcers.
Processes to Counter Stress
The yogic science of breath is a precise,
5,000+ year-old science of health promotion.
It is one of the ?rst sciences to recognize the
impact of mind and emotions on creating
and restoring optimal health. One of the
most comprehensive breathing techniques
derived from this science and taught by the
Art of Living Foundation is Sudarshan Kriya
(SK). Sudarshan Kriya is understood to use
speci?c rhythms of breath to eliminate stress,
support the various organs and systems
within the body, transform overpowering
emotions, and restore peace of mind.
Sudarshan Kriya and its accompanying
practices (SK&P) have been taught by the
Art of Living Foundation to more than 2
million people worldwide, and continue to
be independently investigated by modern
medical science at hospitals and research
institutions. Following is a summary of some
key ?ndings.
Research Summary-
Improved Brain Function
.
To study the long-term effects of SK&P on
brain function, EEG (electroencephalogram)
changes were recorded in 19 SK&P
practitioners
outside
of the practice of SK&P,
and compared with EEG patterns of 16
controls (doctors and researchers who did
not practice SK&P, yoga, or meditation).
Signi?cant increases in beta activity were
observed in the left frontal, occipital, and
midline regions of the brain in the SK&P
practitioners, as compared to controls
(p<0.05). These results are interpreted
1
by neurologists as indicative of increased
mental focus/heightened awareness in
SK&P practitioners. It is striking to note that
SK&P practitioners displayed signi?cantly
greater mental alertness (beta activity) than
the control group of physicians and medical
researchers, whose profession requires
development and daily use of these very
skills.
EEG activity was also studied
during
the
practice of SK&P in ?ve females of similar
age, socioeconomic, and educational
backgrounds. This study found an increase
in EEG alpha activity, with interspersed
persistence of beta activity. This indicates a
state of relaxation co-existing with heightened
alertness.
Effect on Cortisol, the “Stress Hormone”
Several studies have demonstrated signi?cant
falls in cortisol levels. In one study, blood
cortisol, known as the “stress hormone,”
was measured in 21 individuals, 35–50
years of age. Regular SK&P practitioners
(Group 1) were compared with beginning
practitioners (Group 2) during their SK&P
sessions. The beginning practitioners were
also measured before learning SK&P, while
listening to classical music (Group 3). Among
beginners, the fall in cortisol levels was
signi?cantly greater during SK&P than when
listening to classical music, suggesting that
SK&P produces a better relaxation response.
Regular SK&P practitioners had signi?cantly
lower blood cortisol levels at baseline than
beginning practitioners, indicating that they
experienced less physiological stress under
the demands of daily living. The signi?cant
further fall in serum cortisol levels, during
and following SK&P, among beginning and
regular practitioners, suggests that regular
practice of SK&P progressively develops
greater levels of both relaxation and
resilience to stress.
Effect on Blood Lactate
Blood lactate is another biochemical
measure of stress. Participants in police
training constitute a highly stressed group.
They undergo intense physical and emotional
training daily. Blood lactate was measured
in 10 such individuals, both before learning
SK&P and after the ?rst session. There
was a signi?cant fall in lactate levels after
SK&P, suggesting that it induces a state of
relaxation.
Effect on Immune Function
The immune system protects us from disease.
Natural killer (NK) cells are the surveillance
2
Decreased Lactate (an indicator of tension and stress)
Control Group
SK&P Practitioners
BETA 1
(12,5-18Hz)
BETA 2
(18,5-30Hz)
EEG-beta wave measures, indicating increased alertness
3
cells of the immune system and are capable
of destroying tumor cells as well as infected
cells. NK cells were counted in the peripheral
blood of three groups: SK&P practitioners,
normal individuals not practicing SK&P,
and cancer patients in remission. NK cells
were signi?cantly higher (p<0.001) in the
SK&P group than in either non-practicing
individuals or in cancer patients in remission.
The cancer patients then learned SK&P. After
3–6 months of regular practice, there was a
signi?cant increase in the cancer patients’ NK
cell count. This is particularly encouraging,
since cancer survivors have abnormally low
levels of NK cells, and NK cells are believed
to be important in the body’s defense against
new and recurring cancers.
Effect on Antioxidant Enzymes
The body is repeatedly exposed to
environmental pollutants, and its cells
continuously produce normal metabolic by-
products. Both of these factors can result in
the formation of free radicals. These react
with oxygen and cause oxidant damage,
contributing to many diseases, including
cancer and such cardiovascular diseases as
heart disease and stroke.
To counteract these free radicals, the human
body has a defense system in the form of
antioxidant enzymes. A study was conducted
to assess the effect of SK&P on antioxidant
enzymes. Levels of three major antioxidant
enzymes—superoxide dismutase (SOD),
catalase, and glutathione—were all found to
be signi?cantly higher in SK&P practitioners
than in the matched control group. These
data suggest that people who practice SK&P
have an improved antioxidant status and an
enhanced defense against oxidant damage.
Effect on Blood Cholesterol
Psychosocial stress is a major contributor to
hypertension and coronary heart disease
(CHD). In CHD, deposits of LDL cholesterol,
fat, and other substances on the arterial
walls slow or block the ?ow of blood,
resulting in heart malfunction. A study was
conducted to assess the cholesterol levels of
individuals before they learned SK&P, as well
as after 7 and 45 days of regular practice.
Signi?cant
drops
in total cholesterol and LDL
(harmful) cholesterol, as well as
increases
in
HDL (bene?cial) cholesterol were observed.
These ?ndings suggest that SK&P improves
the blood cholesterol pro?le, and that
regular practice may therefore prove to be
an effective tool in preventing and arresting
hypertension and CHD.
Effect on Depression
SK&P has been shown to have a 68%–73%
success rate in the treatment of depression,
regardless of severity. Relief from depression,
determined by psychiatric evaluation
and standard psychiatric measures (Beck
Depression Inventory, Hamilton Rating
Scale for Depression, and others), was
experienced within three weeks. At the three-
month follow-ups, patients remained stable
and in remission. Published studies further
suggest that SK&P normalises patients’ brain-
wave patterns, increases serum prolactin (a
“well-being” hormone), and is as effective as
standard anti-depressant drug regimens. Yet
Increased Glutathione (antioxidant self-defense)
4
it is safe, free of unwanted side-effects, cost-
effective, and self-empowering.
Conclusions
The subjective reports of in-
creased health, vitality, well-
being, and peace of mind by
thousands of SK&P practitioners
are consistent with research
?ndings to date, which suggest
an overall strengthening of the
mind/body system. EEG, blood
cortisol, and lactate levels re-
?ect a state of relaxation, yet
alertness. Signi?cant increases
in NK cells and antioxidant enzymes suggest
that regular practice may help prevent many
serious diseases. Decreases in cholesterol
may prevent cardiac disease, and depres-
sion is quickly alleviated in a high percent-
age of individuals. Thus, even though further
studies are needed, these ?ndings point to
the powerful health restoration and promo-
tion effects of these time-honored practices.
Selected References
Sharma
, H., Sen, S., Singh, N.K. Bhardwaj, V. Kochupillai, N. Singh
(2003). Sudarshan Kriya practitioners exhibit better antioxidant status
and lower blood lactate levels.
Biological Psychology, 63:281-291
.
Bhatia
, M., Kumar, A., Kumar, N., Pandey, R.M., and Kochupillai, V.
(2003). Electrophysiologic evaluation of Sudarshan Kriya: an EEG,
BAER, and P300 study.
Indian J. Physiol. Pharmacol, 47, 157-163.
The Art of Living Foundation, founded by Sri
Sri Ravi Shankar, is a non-pro?t educational
and humanitarian organisation, and a Non-
Governmental Organization of the United Nations
in special consultative status with the UN’s Economic
and Social Council.
The Art of Living Foundation’s International Research
and Health Promotion Center (IRHPC) welcomes
scholarly research on its programs from all interested
parties. If you would like to conduct or collaborate
on research, or would like more information about
our research and health-promotion programs,
please contact the IRHPC, at
European Centre:
research@aoluniversity.org
North American Centre:
research@arto?iving.org
Or visit www.aolresearch.org
Janakiramaiah
, N., Gangadhar, BN., Naga Venkatesha Murthy,
P.J., Harish, M.G., Subbakrishna, D.K.,Vedamurthachar A. (2000).
Antidepressant ef?cacy of Sudarshan Kriya Yoga (SKY) in melancholia:
a randomized comparison with Electroconvulsive therapy (ECT) and
Imipramine.
Journal of Affective Disorders, 57(1-3):255-9.
Naga
Venkatesha Murthy, P.J., Janakiramaiah, N., Gangadhar, B.N.,
Subbakrishna, D.K. (1998). P300 amplitude and antidepressant
response to Sudarshan Kriya Yoga (SKY).
Journal of Affective
Disorders, 50(1):45-8.
Naga
Venkatesha Murthy, P.J., Gangadhar, B.N., Janakiramaiah,
N., Subbakrishna, D.K. (1997). Normalization of P300 Amplitude
following Treatment in Dysthymia.
Biological Psychiatry, 42, 740-
743.
Find more studies and information at www.aolresearch.org
A r t o f L iv in g Fo undat i o n
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G er m any
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w w w. ar t o ?i vi ng .o r g
Relief from depression, as indicated by standard psychiatric
measures.
• Reduce levels of stress (reduces
cortisol—the “stress” hormone)
• Bene?t the immune system
• Reduce cholesterol
• Relieve anxiety & depression
(mild, moderate & severe)
• Enhance brain function
(increases mental focus, calmness
& recovery from stressful stimuli)
• Enhance health, well-being &
peace of mind
Independent research has shown that Sudarshan Kriya
and accompanying practices signi?cantly:
