Deep Breathing--Sudarshan Kriva Yoga

Research on Sudarshan Kriya Yoga 

Physical & Mental Health benefits, often shown from the Very First Session. And results are cumulative; they grow stronger over time.

Sudarshan Kriya and accompanying breathing practices, referred to collectively as SKY and taught through the Art of Living Foundation, have been found to enhance brain, hormone, immune and cardiovascular system function.  Published research  shows SKY significantly reduces stress, depression, anxiety and PTSD, and increases well-being both mentally and physically. Research also demonstrates that the effects of SKY reach all the way down to the molecular level, to our DNA.
Over 60 independent studies conducted on four continents and published in peer review journals, have demonstrated a comprehensive range of benefits from SKY practice. Significant Health Benefits Scientifically Documented  And published in Peer Review Journals

Mental Well-being: Restoration  and Enhancement of Vibrant Mental Health:  Relieves anxiety[1-8] & depression[2, 4, 8-15] ,  Post Traumatic Stress Disorder (PTSD) symptoms [3, 13, 14] and stress levels [4, 6, 15] o significant reductions in anxiety  are found in many populations, including a 73% response rate and 41% remission rate in individuals for whom medication and psychotherapy treatments had failed [1]. o Multiple studies demonstrate that depressed patients who learned SKY experienced a 68-73% remission rate within one month.  o  Significant  reductions in  PTSD symptoms were found in 6 weeks and the 60% reduction was sustained  6 months later without any follow  up[13].

 Reduces impulsivity and addictive behaviors [16, 17]

 Improved emotional regulation [15, 18]

 Increases levels of optimism, well being and quality of life [4, 5, 13, 19, 20]

 Enhanced brain functioning: [11, 12, 21]  Increased mental focus / heightened awareness [21]

Improved Quality of Sleep:[22]  Significantly more time spent in deep restful stages of sleep.

Physical Well-being:  Enhanced biochemical status:  Reduced biochemical markers of stress: cortisol [2, 23], corticotrophin[2] blood lactate[24], ACTH[2], and plasma MDA[2, 25] [26] o For example, blood lactate levels in police cadets who did not learn SKY were 4 times higher than their classmates who were randomized to  learn SKY, suggesting a  greatly increased resilience to stress in SKY practitioners. o Since stressful physiological responses negatively impact immune, cardiovascular, endocrine and mental health, this has significant implications for wellness.

 Increased biomarkers of well-being [27]  o Significant increases (33%) in the well-being hormone prolactin from the very first session.

 Increased levels of antioxidant enzymes (glutathione, catalase, and superoxide dismutase) [6, 24, 28] o  Antioxidants protect us from many diseases and rapid aging.

  Enhanced immune function:   Improved immune cell counts in apparently healthy individuals [17, 29] o  Some documented within three weeks (neutrophils, lymphocytes, platelet count )[29]

 Improved immune cell counts in health compromised individuals seen in 12 weeks (Natural Killer Cells) [17]

 Beneficial changes in our DNA o These changes in our genes support an increased life span of white blood cells, our immunity cells. [28]

Enhanced Cardiovascular and Respiratory Function:

 Reduced heart rate  in both healthy and health compromised individuals[30] [6]

 Reduced blood pressure

o  In both healthy and health compromised individuals [6, 26, 30]  Improved cholesterol and triglyceride (lipid) profile: [25] [6, 29] o Sometimes seen as early as 3 weeks, with no change in diet [25]  improved respiratory function: [3, 31, 32] o respiration rate dropped by 5% in 1 week [3] and 15% in 12 weeks[31] o increased lung (vital) capacity [32]

In Summary, Sudarshan Kriya uses specific cyclical, rhythmic patterns of breath to bring the mind and body into a relaxed, yet energized state. Its effects have been studied in open and randomized trials, both in healthy and health compromised populations.

Research suggests that SKY  reduces depression, anxiety, PTSD and stress It has also been shown to curb addictive behaviors and substance abuse. It significantly increases feelings of well-being, optimism and mental focus and improves emotion regulation 8. In addition, SKY is associated with enhanced  cardio-respiratory function, (add references) antioxidant status and immune system function, . The practice has even been shown to positively impact gene expression, suggesting that the effects of SKY span all levels of the physiology from the DNA within our molecules to organ systems. Viewed together, the wide range of documented benefits suggest that SKY may be an efficient tool for rapidly strengthening both mind and body.

References:
1. Katzman, M.A., et al., A multicomponent yoga-based, breath intervention program as an adjunctive treatment in patients suffering from Generalized Anxiety Disorder with or without comorbidities. International journal of yoga, 2012. 5(1): p. 57. 2. Vedamurthachar, A., et al., Antidepressant efficacy and hormonal effects of Sudarshana Kriya Yoga (SKY) in alcohol dependent individuals. Journal of affective disorders, 2006. 94(1): p. 249-253. 3. Seppälä, E.M., et al., Breathing‐Based Meditation Decreases Posttraumatic Stress Disorder Symptoms in US Military Veterans: A Randomized Controlled Longitudinal Study. Journal of traumatic stress, 2014. 27(4): p. 397-405. 4. Kjellgren, A., et al., Wellness through a comprehensive yogic breathing program - a controlled pilot trial. BMC Complement Altern Med, 2007. 7: p. 43. 5. Sureka, P., et al., Effect of Sudarshan Kriya on male prisoners with non psychotic psychiatric disorders: A randomized control trial. Asian journal of psychiatry, 2014. 12: p. 43-49.
6. Agte, V.V. and S.A. Chiplonkar, Sudarshan kriya yoga for Improving Antioxidant status and Reducing Anxiety in Adults. Alternative & Complementary Therapies, 2008. 14(2): p. 96-100. 7. Narnolia, P.K., et al., Effect of Sudarshan Kriya Yoga on Cardiovascular Parameters and Comorbid Anxiety in Patients of Hypertension. 8. Doria, S., et al., Anti-anxiety efficacy of Sudarshan Kriya yoga in general anxiety disorder: A multicomponent, yoga based, breath intervention program for patients suffering from generalized anxiety disorder with or without comorbidities. Journal of affective disorders, 2015. 184: p. 310-317. 9. Janakiramaiah, N., et al., Antidepressant efficacy of Sudarshan Kriya Yoga (SKY) in melancholia: a randomized comparison with electroconvulsive therapy (ECT) and imipramine. Journal of affective disorders, 2000. 57(1): p. 255-259. 10. Janakiramaiah, N., Gangadhar, B.N., Naga Venkatesha Murthy,, S. P.J., T.K., Subbakrishna, D.K., Meti, B.L., Raju, T.R.,, and A. Vedamurthachar, Therapeutic efficacy of Sudarshan
Kriya Yoga (SKY) in dysthymic disorder. NIMHANS J., 1998. 17: p. 21-28. 11. Naga Venkatesha Murthy, P., et al., Normalization of P300 amplitude following treatment in dysthymia. Biological Psychiatry, 1997. 42(8): p. 740-743. 12. Murthy, P.N.V., et al., P300 amplitude and antidepressant response to Sudarshan Kriya Yoga (SKY). Journal of affective disorders, 1998. 50(1): p. 45-48. 13. Descilo, T., et al., Effects of a yoga breath intervention alone and in combination with an exposure therapy for post-traumatic stress disorder and depression in survivors of the 2004 South-East Asia tsunami. Acta Psychiatr Scand, 2010. 121(4): p. 289-300. 14. Martin, A., Multi-component yoga breath program for Vietnam veteran post traumatic stress disorder: randomized controlled trial. Journal of Traumatic Stress Disorders & Treatment, 2013. 15. Kharya, C., et al., Effect of controlled breathing exercises on the psychological status and the cardiac autonomic tone: Sudarshan Kriya and Prana-Yoga. Indian Journal of Physiology and Pharmacology, 2014. 58(3): p. 210-220. 16. Ghahremani, D.G., et al., Effects of the Youth Empowerment Seminar on impulsive behavior in adolescents. Journal of Adolescent Health, 2013. 17. Kochupillai, V., et al., Effect of rhythmic breathing (Sudarshan Kriya and Pranayam) on immune functions and tobacco addiction. Annals of the New York Academy of Sciences, 2005. 1056(1): p. 242-252. 18. Gootjes, L., I.H. Franken, and J.W. Van Strien, Cognitive Emotion Regulation in Yogic Meditative Practitioners. Journal of Psychophysiology, 2011. 25(2): p. 8794. 19. Jyotsna, V.P., et al., Comprehensive yogic breathing program improves quality of life in patients with diabetes. Indian journal of endocrinology and metabolism, 2012. 16(3): p. 423.
20. Warner, A. and K. Hall, Psychological and Spiritual Well-being of Women with Breast Cancer Participating in the Art of Living Program, in Psychology of Cancer, N.L. Hicks and R.E. Warren, Editors. 2012, Nova Science Publishers, Inc. 21. Bhatia, M., et al., Electrophysiologic evaluation of Sudarshan Kriya: an EEG, BAER, P300 study. Indian journal of physiology and pharmacology, 2003. 47(2): p. 157-163. 22. Sulekha, S., et al., Evaluation of sleep architecture in practitioners of Sudarshan Kriya yoga and Vipassana meditation*. Sleep and Biological Rhythms, 2006. 4(3): p. 207-214. 23. Kumar, N., et al., Randomized controlled trial in advance stage breast cancer patients for the effectiveness on stress marker and pain through Sudarshan Kriya and Pranayam. Indian journal of palliative care, 2013. 19(3): p. 180. 24. Sharma, H., et al., Sudarshan Kriya practitioners exhibit better antioxidant status and lower blood lactate levels. Biological Psychology, 2003. 63(3): p. 281-291. 25. Agte, V.V. and K. Tarwadi, Sudarshan kriya yoga for treating type 2 diabetes: a preliminary study. Alternative & Complementary Therapies, 2004. 10(4): p. 220222. 26. Agte, V.V., M.U. Jahagirdar, and K.V. Tarwadi, The effects of Sudarshan Kriya Yoga on some physiological and biochemical parameters in mild hypertensive patients. Indian J Physiol Pharmacol, 2011. 55(2): p. 183-187. 27. Janakiramaiah, N., et al., Therapeutic efficacy of Sudarshan Kriya Yoga (SKY) in dysthymic disorder. Nimhans Journal, 1998. 16(1): p. 21-28. 28. Sharma, H., et al., Gene expression profiling in practitioners of Sudarshan Kriya. Journal of psychosomatic research, 2008. 64(2): p. 213-218. 29. Subramanian, S., et al., Role of sudarshan kriya and pranayam on lipid profile and blood cell parameters during exam stress: A randomized controlled trial. International journal of yoga, 2012. 5(1): p. 21. 30. Somwanshi S. D., H.S.M., Adgaonkar B. D., Kolpe D. V., Effect of Sudarshankriya Yoga on Cardiorespiratory
Parameters. International Journal of Recent Trends in Science And Technology, 2013. 8(1). 31. Somwanshi, S., et al., Effect of Sudarshankriya Yoga on Cardiorespiratory Parameters. Int J Recent Trends in Science and Technology, 2013. 8(1): p. 62-66. 32. Chavhan, D.B., The Effect Of Sudarshan Kriya and Bhastrika Pranayama on Endurance Capacity in Kho-Kho Players International Multidisciplinary Research Journal, 2103. 6(1).

 Sudarshan Kriya Yoga for Depression 

Summary of Published Research Studies in Peer Review Journals
More than a dozen published studies have documented significant relief from depression in individuals who learned and practiced Sudarshan Kriya and accompanying breathing techniques (SKY). These studies have demonstrated a 67-73% success rate in relief from depression, regardless of the severity of depression [1-6].
These results are experienced rapidly, often within 3-4 weeks [1, 2, 4, 5, 7, 8].  And unlike conventional treatments, there is  uniform rapid relief from depression with SKY practice, regardless of how long a person has been suffering from  clinical depression or the degree to which brain ‘dysfunction’ (e.g. abnormal EEG patterns or hormone levels)[4, 5] is found in the depressed individual.
Further, SKY has been found to significantly stem ‘the blues’; the non-clinical melancholy that mainstream people commonly  experience.[9, 10]
Highlights of Research Findings:
Remission from depression is experienced rapidly.
 Substantial relief was experienced in three weeks.[5, 8]   By one month, individuals were considered to be in remission. [1, 2, 4-7]   At three months, the individuals remained asymptomatic and stable, which demonstrates results persisted and cannot be considered a placebo effect.[3-6, 11] (Placebo effects in depression wane after 4 weeks).
SKY produced highly beneficial biological effects on brain and hormone function.
 The P300 ERP EEG brainwave pattern and NREM brainwave pattern, which measure electrical brainwave activity and are abnormal in many depressed people, returned to the normal range by ninety days. [4, 5]  Return to healthier hormone levels  o Plasma prolactin, a well being hormone which is believed to be a key factor  in producing depression relief, increased significantly after the very first SKY session.[3] o  Levels of plasma cortisol (the stress hormone) decreased significantly after three weeks. [2]
As Effective as Anti-Depressant Medication  In a comparison study, SKY was statistically as effective as the conventional anti-depressant medication[1] . Yet, in contrast to the usual treatments for depression, SKY is natural and free of unwanted side effects. It is self-administered and self-empowering. It can greatly reduce doctor and hospital caseloads, thus making SKY cost effective and staff effective as well  [3].

 Chairman, Department  Psychiatry, at NIMHANS reported “SKY has remarkable therapeutic effects”.
 Dr. Janakiramaiah, M.D., Ph.D., D.P.H., medical researcher, and Chair of Psychiatry at the National Institute of Mental Health and Neurosciences (N.I.M.H.A.N.S.) of India has conducted several of these studies. He concluded that Sudarshan Kriya has “remarkable therapeutic effects”[3] and “is clinically feasible and effective. It has the potential to become a first-line treatment of dysthymic [chronic, mild depression] patients and possibly in mild and moderate forms of major depressive disorder."[1, 3]

References:
1. Janakiramaiah, N., et al., Antidepressant efficacy of Sudarshan Kriya Yoga (SKY) in melancholia: a randomized comparison with electroconvulsive therapy (ECT) and imipramine. Journal of affective disorders, 2000. 57(1): p. 255-259. 2. Gangadhar, B. and N. Janakiramaiah. Stress-Related Biochemical Effects of Sudarshan Kriya Yoga in Depressed Patients Study# 6. in Conference on Biological Psychiatry, UN NGO Mental Health Committee. 2000. 3. Janakiramaiah, N., et al., Therapeutic efficacy of Sudarshan Kriya Yoga (SKY) in dysthymic disorder. Nimhans Journal, 1998. 16(1): p. 21-28. 4. Murthy, P.N.V., et al., P300 amplitude and antidepressant response to Sudarshan Kriya Yoga (SKY). Journal of affective disorders, 1998. 50(1): p. 45-48. 5. Naga Venkatesha Murthy, P., et al., Normalization of P300 amplitude following treatment in dysthymia. Biological Psychiatry, 1997. 42(8): p. 740-743. 6. Descilo, T., et al., Effects of a yoga breath intervention alone and in combination with an exposure therapy for post-traumatic stress disorder and depression in survivors of the 2004 South-East Asia tsunami. Acta Psychiatr Scand, 2010. 121(4): p. 289-300. 7. Janakiramaiah, N., Gangadhar, B.N., Naga Venkatesha Murthy,, S. P.J., T.K., Subbakrishna, D.K., Meti, B.L., Raju, T.R.,, and A. Vedamurthachar, Therapeutic efficacy of Sudarshan Kriya Yoga (SKY) in dysthymic disorder. NIMHANS J., 1998. 17: p. 21-28.
8. Vedamurthachar, A., et al., Antidepressant efficacy and hormonal effects of Sudarshana Kriya Yoga (SKY) in alcohol dependent individuals. Journal of affective disorders, 2006. 94(1): p. 249253.
9. Kjellgren, A., et al., Wellness through a comprehensive yogic breathing program - a controlled pilot trial. BMC Complement Altern Med, 2007. 7: p. 43. 10. Kharya, C., et al., Effect of controlled breathing exercises on the psychological status and the cardiac autonomic tone: Sudarshan Kriya and Prana-Yoga. Indian Journal of Physiology and Pharmacology, 2014. 58(3): p. 210-220. 11. Martin, A., Multi-component yoga breath program for Vietnam veteran post traumatic stress disorder: randomized controlled trial. Journal of Traumatic Stress Disorders & Treatment, 2013.