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 speciﬁcrhythms of breath to eliminate stress, support thevarious organs and systems within the body, transform overpowering emotions, and restore peace of
mind.

THE

THE

SCIENCESCIENCEof BREATH
of

BREATH

Mounting scientiﬁc research continues
to suggest that health, quality of life,and even the very length of life, areall profoundly affected by our mental
and emotional states. The emerging
ﬁeld of mind/body medicine explains
how our thoughts and emotions canpowerfully affect brain, endocrine(hormone), and immune system
function. This inﬂuence is facilitatedby chemical messengers calledneuropeptides, 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 affecttheir functioning.

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 bymodern medical science at hospitals and research
institutions. Following is a summary of some key
ﬁndings.
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). Signiﬁcant increases in beta activity were observedin the left frontal, occipital, and midline regions of
the brain in the SK&P practitioners, as compared tocontrols (p<0.05). These results are interpreted byneurologists as indicative of increased mental focus/heightened awareness in SK&P practitioners. It
is striking to note that SK&P practitioners displayed

EEG-beta wave measures, indicating increased alertness
For example, “positive” emotions, such as joy, love,
BETA 1and enthusiasm, produce chemical messengers that
(12,5-18Hz)
can affect the brain, endocrine, and immune systems in positiveways, resulting in improved resistance to disease and better overall health. In conHow theuse of suchbreathcan eliminate
trast, “negative”
emotions,
as anger,fear, and stress, transform negative emotions,
supportthe wholephysiology,
sadness, produce
chemicalsthat canadversely and restore health and wellness
affect the brain, endocrine, and immune systems,
BETA 2is the basis
for successhap- to life-threatening diseases.
The extensive mind(18,5-30Hz)
resultingVibrantin lesshealthresistanceto disease
and andpoorerpiness inouris lives.
Althoughstressed
we know
overall health.
This
how feelingcanwhatleada body research literature shows how stress mayhealthy
lifestyle
is,
we
often
overlookakeyfac- affect all levels of our physiology. Fortunately,
to signiﬁcant alterations in the physiology, and cantor –tochronic
stress– whichnegatively ranging
affects all there are methods that can systematically relieve
contributea broadrange
of diseases,
SK&P Practitioners
ControlGroup its influences.
aspectsofourhealthandwell-being,linkedeven stressand reverse
from cancer and cardiovascular disease to asthma,
depression, and ulcers.
signiﬁcantly greater mental alertness (beta activity)
Processes to Counter Stressthan the control group of physicians and medical
The yogic science of breath is a precise, 5,000+
researchers, whose profession requires developyear-old science of health promotion. It is one ofment and daily use of these very skills.

A rapidly growing body of research now robustly
links psychological and behavioural factors to ourphys­iological states, and to a broad spectrum of
diseases. These include both simple diseases likethe common cold, as well as chronic and life-threatening ailments rang­ing from cancer to coronary
heart disease, asthma and HIV-1 infection.
Psychoneuroimmunology (PNI)
Stress, Emotions, Individual characteristics

Nervous System

Endocrine System

Immune System

Figure 1. Large body of psychonueroimmunology (PNI) research has
shown that our thoughts and emotions can powerfully affect the brain,
Figure 1
endocrine, and immune system function.

How can psychological and behavioural factors
affect our physiology and overall well-being so
dramatically? A large body of psychoneuroim­
munology (PNI) research shows that our thoughts
and emotions can powerfully affect the brain, en­docrine (hormone), and immune system function.
When we are stressed, specific hormones are secreted which may have beneficial effects in the
short term, but if sustained for longer periods oftime, inhibit the immune sys­tem. For example during the final exam period, the activity of disease
fight­ing cytotoxic T-cells (a specialized immune cell)in medical students is decreased 25-fold. Under
this condition the immune system is not function­ing
optimally and it is much easier for pathogenic bac­teria and viruses, as well as cancer cells, to thrivein our body. As a result we get sick.

Decline in immune cell activity
upon exam stress

Relative IFN Production
by PBLs

BackgroundAll of us would like to create and sustain a highdegree of wellness. Health and wellness are morethan the mere absence of illness. To be well is tothrive phys­ically, emotionally, and psychologically.
We know what we should eat and drink, that weshould exercise regularly, and get enough sleep.
However, we often overlook one of the most important determinants of wellness - the stress levels
in our lives. Chronic stress can break down thesmooth interactions in our mind-body complex andnegatively affect every aspect of our lives.

200* P<0.0001

150

100

50

0

BeforeExam*

DuringExam

Figure 2. The activity of disease fighting immune cells in medical
students is decreased 25-fold under exam stress.

Conversely, “positive” emotions, such as joy, love,and enthusiasm, produce chemical messengers that
can affect the brain, endocrine, and immune sys­
tems in positive ways. This results in improved resis­
tance to disease and better overall health. Current
PNI research has also shown that psychologicaland immunological functioning can be enhanced
through certain stress man­agement programs. One
such program that is gaining interest in the medical
community is derived from yoga – The yogic science of breath.
Processes to Counter Stress andIncrease Wellness
The yogic science of breath is a precise, 5000+
year-old science of health promotion. It is one of
the first sciences to recognize the impact of themind and emotions on creating and restoring optimal health. One of the most comprehensive breathing techniques derived from this science is Sudarshan Kriya (SK). SK is understood to use specificrhythms of breath to eliminate stress, support thevarious organs and systems within the body, transform overpowering emotions, and restore peace ofmind, thus supporting the whole mind-body system.
SK and its accompanying practices (SK&P) have beentaught by the Art of Living Foundation to millions ofpeople worldwide, and continue to be independently
investigated by modern medical science at universities, hospitals and other research institutions. The following is a summary of some key published findings
so far and ongoing research on SK&P.

Research Summary
Improved wellness parameters
To assess possible effects on wellness parameters inhealthy individuals, Swedish adults were randomized to either SK&P or to relax in an armchair.
Both groups practiced daily for six weeks. Datademonstrate that participants in the SK&P group,
but not the control group, significantly lowered theirdegree of anxiety and depression (Hospital Anxiety
Depression Scale), stress (Stress and Energy Test),
and also increased their degree of optimism (Life
Orientation Test). This suggests that healthy people
may improve various aspects of their wellness simply by learning and applying SK&P.
SK&P increases wellness in healthy people

*

SK&P
Cont

• Reduce levels of stress (reduces cortisol– the “stress” hormone)• Benefit the immune system• Relieve anxiety & depression (mild,moderate & severe)• Enhance brain function (increases mental
focus, calmness & recovery from stressful
stimuli)• Enhance health, well-being & peace of mind
• Relieves Post Traumatic Stress Disorder 		
(PTSD) symptoms• Affects the mind-body system at themolecular level

Optimism
Relative Optimism Level

Stress2,8

Independent research has shown that
Sudarshan Kriya and accompanying
practices significantly:

Relative Stress Levelremission. Published studies further suggest that
SK&P normalises patients’ brainwave patterns, in­*2,4
creases serum prolactin (a “well-being” hormone),20*
and is as effective as standard anti-depressant drug
2,2*
P=0.003
P=0.002
regimens. Yet it is safe, free of unwanted side ef**
102,0
fects, cost-effective, and self-empowering. IndepenPre-test
Post-test
Pre-test
Post-test
dent studies have also shown significant reductions
Figure 3. SK&P significantly decreased stress and increased degree
in both clinical and non-clinical anxiety. An open
of optimism in healthy adults, indicating improvement of wellness.
trial of patients with Generalized Anxiety Disorder
Effect on Depression
who had not responded to prescription medication
While the industrial­ized world enjoys a higher life Figure
showed3 a 73% response rate (HAM-A) after four
expectancy, it suffers from a relatively high incidence weeks practice of SK&P. Furthermore, a study ofof psy­chological and mental health disorders. Ac- apparently healthy adults showed significant recording to a EU Commission publication, more than ductions in anxiety (STAI) in four weeks.
27% of adult Europeans experience at least one form
SK&P is effective against clinical depressionof men­tal health problem each year, most commonly
anxiety and depression. In the US anxiety now leads
ECT (n=15)
IMN (n=15)
depression as the #1 mood disorder. By 2020 deSK&P (n=15)
pression is expected to be the highest-ranking causeof disease in the devel­oped world creating a substantial financial burden as well. Thus, new strategies forfighting depression and anxiety are urgently needed.
25

HDRS Score

2,6

Several independent studies have shown that SK&P
practitioners experience a 68%–73% success ratein the treatment of clinical depression, regardlessof severity. Relief from depression, determined bypsychiatric evaluation and standard psychiatricmeasures (Beck Depression Inventory - BDI, Ham­
ilton Depression Rating Scale-HDRS, and others),
was experienced within a few weeks. At the threemonth follow-ups, patients remained stable and in

1

2

Assessment week3

4

Figure 4. SK&P significantly reduced clinical depression within a few
Figure 4
weeks. HDRS, Hamilton Depression Rating Scale; ECT, electroconvulsive therapy; IMN, imipramine (drug).

Effect on Cortisol, the “Stress Hormone”
Several studies have demonstrated significant declines in cortisol levels following regular practice of
SK&P. In one study, experienced SK&P practitioners

Effect on Blood Lactate
Blood lactate is another biochemical measure of stressthat has been shown to increase under extended
psycho­logical stress. Police cadets constitute a highly
stressed group who undergo intense physical andemotional training daily. In one study, some trainees
were assigned to learn and regularly practice SK&P
while oth­ers served as controls. After five months
blood was drawn before and after the SK&P practice
to determine lactate levels. Before the practice (basal
levels), the blood lactate in SK&P practitioners werefour times lower than that of controls. After a sessionof SK&P, there was a further significant drop in blood
lactate levels in the SK&P group, whereas no changes
were observed in the control group. These results indicate that SK&P induces a state of relaxation.

Effect on Antioxidant Enzymes
Repeated exposure to environmental pollutants andmetabolic by-products result in the formation of free
radicals, which contribute to many diseases (including cancer and cardiovascular dis­ease), and theaging process. To coun­teract free radicals, the human body has a powerful internal defense systemin the form of antioxidant enzymes. A study to assess the effect of SK&P on antioxidant enzymes was
conducted on the same group of police trainees asabove. The levels of three major antioxidant enzymes - super­oxide dismutase (SOD), catalase, andglutathione were found to be significantly higher in
SK&P practitioners than in the control group after
five months at baseline measurement. There wasan additional in­crease in all enzymes after practiceof SK&P with no significant change in the control
group. These data suggest that people who practice
SK&P have an improved antioxidant status and thus
an enhanced defense against free radical damage.
Increased antioxidant defense
enzymes by SK&P*
400

Glutathione
mmoles/mg protein(Group 1) were compared with beginning practitioners during their first SK&P session (Group 2),
and also before learning SK&P, while listening toclassical music (Group 3). Among begin­ners, thefall in cortisol levels was significantly greater during SK&P than when listening to classical music,
suggesting that SK&P produces a better relaxation
response. In addition, experienced SK&P practitio­
ners had significantly lower blood cortisol levels
be­fore the start of the SK&P session than the beginning practitioners. This indicates that the experienced practitioners incur less stress under thedemands of daily living. Following the SK&P session both beginning and experienced practitioners
demonstrated further significant declines in cortisol
levels that regular prac­tice of SK&P develops progressively greater levels of both relaxation and resilience to stress.

SK&P

Controls* = P<0.05
300

200

100

0

0 min

45 min65 minFigure 6. Increased antioxidant enzyme glutathione by SK&P practice.
Note the significantly higher level before SK&P that is further increased
upon practice.

Lactatemmoles/mg protein

1.8

Decreased lactate in circulation
by SK&P
SK&P

1.6

Controls

1.4* = p<0.05

1.2
1.0
0.8
0.6

*

0.4
0.2
0

0 min

45 min*65 minFigure 5. SK&P significantly decreased Lactate (an indicator of tension
and stress) in the blood of police trainees. Note the significantly lower
level before SK&P that is further decreased upon practice.

Effect on Lipid Profile
Stress has recently been shown to be a significant
contributor to elevated cholesterol levels. A randomized study of engineering students during two periods of exam stress demonstrated significantly lower
levels of total cholesterol, low density lipoproteins(LDL or ‘bad’ cholesterol), and triglyceride levels in
SK&P practitioners than in controls after each exam.
Prior to exams there were no significant differencesin the cholesterol profiles of the two groups, suggesting that practice of SK&P may play a significant role in promoting cardiovascular health.

Figure 5

SK&P increases EEG beta measures indicativeof alertness

Effect on Immune Function
Natu­ral killer (NK) cells are the surveillance cellsof the immune system capable of destroying tumor
cells and infected cells. The effect of SK&P on NK
cells was studied on three groups: SK&P prac­titioners, normal individuals not practicing SK&P,
and cancer patients in remission. NK cells weresignificantly higher in the SK&P group than in either
non-practicing individuals or in cancer patients inremission. The cancer patients then learned SK&P.
After 12 and 24 weeks of regular practice, there
was a significant increase in the NK cell count ofcancer patients in remission who practiced SK&P
com­pared with a control group of remitting cancer
patients who did not practice SK&P. This is particularly encouraging since cancer survivors haveabnormally low levels of NK cells, and NK cells
are believed to be important in the body’s de­fense
against new and recurring cancers.

25

increase in EEG alpha activity, with interspersed
persistence of beta activity. This indicates a stateof relaxation co-existing with heightened alertness.

Relief From Post-Traumatic Stress
Disorder (PTSD)
Traumatic events, such as natural or man-made di­sasters, can induce high rates of psychiatric illness,
SK&P supports the immune system
including PTSD, depression and suicidal tendenIncrease in NK Cells
Increase
in
NK
Cells
B
(Cancer patients)*
cies. A study of 183 survivors of the 2004 Tsunami*
living in refugee camps tested the effects of a modified SK&P program alone or followed by a trauma
reduction exposure technique (TIR) on PTSD and*depression. Subjects who scored 50 or above, inControl
AOL
Cancer patients
0
4
12
24
dicative of PTSD, on the Post-traumatic Checklist-17
N=17
N=17
N=63
Sampling time (weeks)(PCL-17) were assigned to one of three groups:
Figure 7. A) NK cell levels in blood were compared in normal controls,normal SK&P practitioners, and cancer patients. B) Cancer patients modified SK&P, SK&P+TIR or 6-week wait list (conlearned SK&P or were left as controls, and NK cell levels were detertrols). Measures for PTSD (PCL-17) and depression
mined at indicated time points.
(BDI-21) were performed at baseline and at 6, 12
Improved Brain Function
Figureand7 24 weeks. At 6 weeks, and stable through 24
To study the long-term effects of SK&P on brain func- weeks, there was a very significant reduction intion, EEG (electroencephalogram) changes were re- PTSD and depression symptoms (65% and 85%,
corded in 19 SK&P practitioners outside of the prac- respectively; in the SK&P group with no significant
tice of SK&P, and compared with EEG patterns of 16 change in the controls. The addition of TIR did notcontrols (doctors and researchers who did not prac- improve results obtained by SK&P alone. These retice SK&P, yoga, or meditation). Significant increases sults suggest that SK&P helps relieve psychologicalin beta activity were observed in the left frontal, oc- distress following mass disasters.
cipital, and midline regions of the brain in the SK&P
practitioners, as compared to controls. These results
Relief from PTSD and depression by modified SK&P
(BWS)
are interpreted by neurologists as indicative of inPTSD
Depression
Precreased mental focus/heightened awareness in SK&P
70
35
Post
60
practitioners. It is striking to note that SK&P practitioners* = p<0.0001 30
50
25
displayed significantly greater mental alertness (beta ac40
20
tivity) than the control group of physicians and medical
30
15
*
*
researchers, whose profession requires development
20
10
and daily use of these very skills.
*
10
5
*
20

10
5
0

15

10

SK&P
Cont

= p<0.001

5

BDI-21 Scores

15

Average PCL Scores

20

Percent NK cells

Percent NK cells

A

Figure 8. Significant increases in beta activity were observed in the
N=15 and midline regions of theN=19
left frontal, occipital,
brain in the SK&P
practitioners, as compared to controls (p<0.05).
Figure 80

EEG activity was also studied during the practice of
SK&P in five females of similar age, socioeconomic,
and educational backgrounds. This study found an

Control

BWS

BWS+TIR0Control

BWS

BWS+TIR

Figure 9. A modified form of SK&P (BWS) either alone or in combination with a trauma reduction program (TIR) was tested on survivors ofthe 2004 tsunami. These data suggest that SK&P effectively relieves
both PTSD and depression symptoms, regardless of TIR.
Figure 9

Improved Emotion Regulation
Difficulties regulating emotional responses to eventsin our lives plays a critical role in mood, anxiety, andpersonality disorders. The ability to calm strong emotional reactions by mentally re-framing the meaningof events (called cognitive reappraisal) was studied in
SK&P practitioners and controls. While initially bothgroups successfully reduced their negative feelings,
neurophysiological correlates captured by EEG recordings found that the ef­fect of reappraisal persisted
longer in the SK&P group. This indicates that SK&P
can help regulate the emo­tional response and thus
promote psychological wellness.
Effect on gene expression
The blueprint of our physiology is contained in the
DNA that is present in the nucleus of all cells in our
body. The knowledge in the DNA is contained inpackets of information called genes. Genes can beeither turned on or off in response to environmental
cues in a process called gene expression. For all
physiological processes, as well as in pathologicalconditions, it is ultimately changes in gene expression that determines the final state (phenotype) of
the cell, tissue, and the organism.
One study assessed 42 SK&P practitioners and 42
non-practitioners. Antioxidant enzyme levels in the
blood were compared with their gene expression
levels in circulating immune cells. There was a better antioxi­dant status both at the enzyme level, andcorresponding gene expression patterns, in immune
cells of SK&P practitioners. This is consistent with results summarized above and suggests that the effectsof SK&P on antioxidant enzymes are due, at least inpart, to changes in gene expression.
In another study, short term (within two hours) global changes (for all of the genes) in gene expression were investigated upon SK&P practice in 10
subjects. Blood was drawn immediately before andafter SK&P (on two separate occasions), or a control regi­men of nature walk + listening to classicalmusic (also on two separate occasions in the same
subjects). Gene expression profiles in circulating
immune cells were determined. The expression of
about four times more genes was affected by SK&P
compared with the control regimen. Most of thedifferentially expressed genes in the SK&P groupwere distinct belonging to different gene fami­lies.
These findings suggest that the beneficial effects of
SK&P on different levels of the physiology may be
mediated by molecular events.

A

SK&P effects on gene expression

C
97

SK&P

B

14 24
Control

Yoga
SK&P

Control
Figure 10. Rapid effects of SK&P on global gene expression profile inhealthy subjects. A) SK&P effects. B) Control regimen effects. C) Venn
diagram showing the number of genes regulated by SK&P and control, and their intersection. See Qu et al. 2013 for more information.

Ongoing Studies
In addition to the research that is summarized above,
there are a number of additional studies that are currently ongoing some of which are highlighted below.
Department of Neurosciences, Fatebenefratelli Hospitall in Milan, Italy is conducting a randomized, controlled study on patients with depression, generalized
anxiety, and panic attacks. It includes 70 patients learning SK&P and 70 controls to assess possible changes
in depression, general anxiety, and cognitive functions
using standard self-report questionnaires and clinicalinterviews. In addition, cardiological and respiratory
states are tested using Respiratory Sinus Arrhythmia(RSA), a naturally occurring variation in heart rate during the breathing cycle. A pilot experiment from 2009
suggests that depression is decreased by 60%, social
psychosis and anxiety by 40%, and significant improvements in cognitive functions and RSA. The study
will be finished by summer 2014.
Cancer Clinic, Oslo University Hospital Ullevaal,
Oslo, and University of Oslo, Norway is conducting
a study on breast cancer patients. It is a controlled
and randomized trial with 60 patients in each armof the study. The measurements are made at the timeof recruitment, after the SK&P intervention, and six
months after the SK&P intervention. The rates of psychological disturbances, such as depression, anxiety, and stress, are being evaluated as well as thestress hormone cortisol in saliva. Proinflammatory
cytokine production and components of the antioxidant enzyme system in blood is being measured.
The study is scheduled to be finished in 2015.

Center for Investigating Healthy Minds, University of
Wisconsin-Madison, USA, is conducting a research
project on the effects of SK&P for Veterans returningfrom war who have PTSD. Pilot results suggest that
there are significant reductions in PTSD and anxiety.

ing self-esteem, identity, self-efficacy, concentrationand emotion regulation and in reducing both aggressive behavior and attitudes towards the acceptable
use of aggression. Expected completion date of thisproject is mid 2014.

The Semel Institute for Neuroscience and Human
Behavior at University of California, Los Angeles,
USA, is conducting a neuroimaging study to determine the effects of SK&P on the brain’s emotional
response. The investigators are also examining theeffects of the Youth Empowerment Seminar (YES!)(a program for teenagers which includes training
in SK&P) on measures of emotional well-being inhigh school students. They have shown that YES!
reduces impulsiveness, a tendency that can leadto risky behavior, such as drug abuse. Preliminary
results also show that YES! increases empathy among
teenagers. The group is planning a study to determine
how YES! may improve the recovery of teenagers inresidential substance abuse treatment facilities by reducing stress and impulsive behavior.

Investigators associated with the University of Ottawa,
Canada are investigating the effects of YES! among
diverse ethnicities and gender. Pilot data suggests
YES! is effective across gender and ethnicity in reducing risk factors for substance abuse, aggression, andacademic failure and for increasing developmental
assets. Developmental assets are characteristics thatenable youth to thrive and become contributing members of society. Expected completion date of this project is the end of 2014.

Investigators affiliated with Stanford University Schoolof Medicine, USA, are conducting a study of YES!.
Findings suggest that YES! may be effective in increas-

Research Triangle Institute of Atlanta, Georgia, USA
is completing a study of YES+ (a program for young
adults aged 18-30 that includes training in SK&P). Pilot data suggests that participation in YES+ is associated with increased serenity and emotion regulationand decreased fatigue, sorrow and fear. Expectedcompletion date is mid-2014. Future larger studies including physiological measures are planned.

Conclusions
The subjective reports of increased health, vitality,
well-being, and peace of mind by tens of thousandsof SK&P practitioners are consistent with researchfindings: Studies suggest an overall strengtheningof the mind-body system. EEG, blood cortisol, andlactate levels reflect a state of relaxation, yet alertness. Significant increases in NK cells and antioxidant enzymes suggest that regular practice may
help prevent many serious diseases. Robust effects
on PTSD and depression symptoms indicate that
SK&P relieves psychological distress. Measurable

changes at the level of gene expression suggestthat the effects of SK&P span all levels of the physiology, from molecular to organ systems.
Thus, even though further studies are certainly
needed, these findings point to the powerfulhealth restoration and promotion effects of thesetime-honored practices that can be employed toincrease wellness in healthy people and used as
adjunct tools in therapy.

The Art of Living Foundation, founded by Sri Sri Ravi Shankar, is a non-profit educational and humanitarian organisation, and a Non-Governmental Organisationof the United Nations in special consultative status with the UN’s Economic andSocial 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:Asian Centre: research@vvmvp.org
European Centre: research@aoluniversity.org
North American Centre: research@artofliving.org
www.aolresearch.org

Art of Living Foundation
Bad Antogast 1.
77728 – Oppenau, Germany
www.artofliving.org

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modernmedicalscience
hospitals
andresearchand emotional states. The emerging
institutions. Following is a summary of some key
ﬁeld of mind/body medicine explains