THESCIENCEof BREATH
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ounting scientiﬁc research continues tosuggest that health, quality of life, andeven the very length of life, are all 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 facilitated by chemical messengers calledneuropeptides, which are released with one’s
every emotion. They are rapidly picked up bycells in the immune, endocrine, and autonomic
nervous systems, and directly affect theirfunctioning.
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 todisease and better overall health. In contrast,“negative” emotions, such as anger, fear,and sadness, produce chemicals that canadversely affect the brain, endocrine, andimmune systems, resulting in less resistanceto disease and poorer overall health. This is
how feeling stressed can lead to signiﬁcantalterations in the physiology, and cancontribute to a broad range of diseases,
ranging from cancer and cardiovasculardisease to asthma, depression, and ulcers.
1Processes to Counter Stress
The yogic science of breath is a precise,
5,000+ year-old science of health promotion.
It is one of the ﬁrst sciences to recognize theimpact of mind and emotions on creating
and restoring optimal health. One of themost comprehensive breathing techniques
derived from this science and taught by theArt of Living Foundation is Sudarshan Kriya(SK). Sudarshan Kriya is understood to use
speciﬁc 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 theArt of Living Foundation to more than 2
million people worldwide, and continue tobe independently investigated by modern
medical science at hospitals and research
institutions. Following is a summary of somekey 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 16controls (doctors and researchers who did
not practice SK&P, yoga, or meditation).
Signiﬁcant increases in beta activity wereobserved in the left frontal, occipital, andmidline regions of the brain in the SK&P
practitioners, as compared to controls(p<0.05). These results are interpreted

by neurologists as indicative of increased
mental focus/heightened awareness inSK&P practitioners. It is striking to note thatSK&P practitioners displayed signiﬁcantlygreater mental alertness (beta activity) thanthe control group of physicians and medical
researchers, whose profession requires
development and daily use of these veryskills.
EEG-beta wave measures, indicating increased alertness
BETA 1(12,5-18Hz)

Effect on Blood Lactate
Blood lactate is another biochemicalmeasure 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 ﬁrst session. Therewas a signiﬁcant fall in lactate levels after

BETA 2(18,5-30Hz)

Control Group

beginners, the fall in cortisol levels was
signiﬁcantly greater during SK&P than when
listening to classical music, suggesting that
SK&P produces a better relaxation response.
Regular SK&P practitioners had signiﬁcantly
lower blood cortisol levels at baseline than
beginning practitioners, indicating that theyexperienced less physiological stress under
the demands of daily living. The signiﬁcant
further fall in serum cortisol levels, during
and following SK&P, among beginning andregular practitioners, suggests that regular
practice of SK&P progressively develops
greater levels of both relaxation andresilience to stress.

SK&P Practitioners

Effect on Cortisol, the “Stress Hormone”
Several studies have demonstrated signiﬁcant
falls in cortisol levels. In one study, bloodcortisol, 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 werealso measured before learning SK&P, while
listening to classical music (Group 3). Among2Lactate mmoles/mg protein

EEG activity was also studied during thepractice of SK&P in ﬁve females of similar
Decreased Lactate (an indicator of tension and stress)
age, socioeconomic, and educational
backgrounds. This study found an increase
in EEG alpha activity, with interspersed
persistence of beta activity. This indicates astate of relaxation co-existing with heightenedalertness.

SK&P, suggesting that it induces a state ofrelaxation.
Effect on Immune Function
The immune system protects us from disease.
Natural killer (NK) cells are the surveillancecells of the immune system and are capableof destroying tumor cells as well as infectedcells. 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 signiﬁcantly higher (p<0.001) in theSK&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 asigniﬁcant increase in the cancer patients’ NKcell 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.

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 tobe signiﬁcantly 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 anenhanced defense against oxidant damage.

Glutathione mmoles/mg protein

Effect on Blood Cholesterol
Psychosocial stress is a major contributor tohypertension and coronary heart disease(CHD). In CHD, deposits of LDL cholesterol,fat, and other substances on the arterial
walls slow or block the ﬂow of blood,
resulting in heart malfunction. A study wasconducted to assess the cholesterol levels ofindividuals before they learned SK&P, as wellEffect on Antioxidant Enzymes
The body is repeatedly exposed to as after 7 and 45 days of regular practice.
environmental pollutants, and its cells Signiﬁcant drops in total cholesterol and LDL
continuously produce normal metabolic by- (harmful) cholesterol, as well as increases inproducts. Both of these factors can result in HDL (beneﬁcial) cholesterol were observed.
the formation of free radicals. These react These ﬁndings suggest that SK&P improves
the blood cholesterol proﬁle, and that
Increased Glutathione (antioxidant self-defense)
regular practice may therefore prove to bean 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 evaluationand standard psychiatric measures (BeckDepression Inventory, Hamilton Rating
Scale for Depression, and others), waswith oxygen and cause oxidant damage,experienced within three weeks. At the threecontributing to many diseases, including
month follow-ups, patients remained stable
cancer and such cardiovascular diseases asand in remission. Published studies further
heart disease and stroke.
suggest that SK&P normalises patients’ brainwave patterns, increases serum prolactin (aTo counteract these free radicals, the human“well-being” hormone), and is as effective as
body has a defense system in the form ofstandard anti-depressant drug regimens. Yet
antioxidant enzymes. A study was conducted3

Relief from depression, as indicated by standard psychiatricmeasures.

Janakiramaiah, N., Gangadhar, BN., Naga Venkatesha Murthy,P.J., Harish, M.G., Subbakrishna, D.K.,Vedamurthachar A. (2000).
Antidepressant efﬁcacy of Sudarshan Kriya Yoga (SKY) in melancholia:
a randomized comparison with Electroconvulsive therapy (ECT) andImipramine. Journal of Affective Disorders, 57(1-3):255-9.

Depression inventory score

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 AffectiveDisorders, 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, 740743.
Find more studies and information at www.aolresearch.orgit is safe, free of unwanted side-effects, costeffective, and self-empowering.
Conclusions
Independent research has shown that Sudarshan Kriya
The subjective reports of in- and accompanying practices signiﬁcantly:
creased health, vitality, well• Reduce levels of stress (reduces
being, and peace of mind by cortisol—the “stress” hormone)thousands of SK&P practitioners • Beneﬁt the immune system
are consistent with research • Reduce cholesterol• Relieve anxiety & depression
ﬁndings to date, which suggest (mild, moderate & severe)an overall strengthening of the • Enhance brain function
mind/body system. EEG, blood (increases mental focus, calmness& recovery from stressful stimuli)
cortisol, and lactate levels re- • Enhance health, well-being &ﬂect a state of relaxation, yet peace of mindalertness. Signiﬁcant increases
in NK cells and antioxidant enzymes suggest
The Art of Living Foundation, founded by Sri
Sri Ravi Shankar, is a non-proﬁt educationalthat regular practice may help prevent manyand humanitarian organisation, and a NonGovernmental Organization of the United Nations
serious diseases. Decreases in cholesterolin special consultative status with the UN’s Economic
may prevent cardiac disease, and depresand Social Council.
sion is quickly alleviated in a high percentThe Art of Living Foundation’s International Researchand Health Promotion Center (IRHPC) welcomesage of individuals. Thus, even though further
scholarly research on its programs from all interested
studies are needed, these ﬁndings point toparties. If you would like to conduct or collaborate
on research, or would like more information about
the powerful health restoration and promoour research and health-promotion programs,
please contact the IRHPC, attion effects of these time-honored practices.
European Centre: research@aoluniversity.org
North American Centre: research@artoﬂiving.org

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.

4Or visit www.aolresearch.org

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