SCIENCE

THE
of BREATH
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 first sciences to recognize the
impact of mind and emotions on creating
and restoring optimal health. One of the

M ounting scientific research continues to

suggest that health, quality of life, and
even the very length of life, are all profoundly
most comprehensive breathing techniques
derived from this science and taught by the
Art of Living Foundation is Sudarshan Kriya
affected by our mental and emotional states. (SK). Sudarshan Kriya is understood to use
The emerging field of mind/body medicine specific rhythms of breath to eliminate stress,
explains how our thoughts and emotions can support the various organs and systems
powerfully affect brain, endocrine (hormone), within the body, transform overpowering
and immune system function. This influence emotions, and restore peace of mind.
is facilitated by chemical messengers called
neuropeptides, which are released with one’s Sudarshan Kriya and its accompanying
every emotion. They are rapidly picked up by practices (SK&P) have been taught by the
cells in the immune, endocrine, and autonomic Art of Living Foundation to more than 2
nervous systems, and directly affect their million people worldwide, and continue to
functioning. be independently investigated by modern
medical science at hospitals and research
For example, “positive” emotions, such as institutions. Following is a summary of some
joy, love, and enthusiasm, produce chemical key findings.
messengers that can affect the brain,
endocrine, and immune systems in positive Research Summary-Improved Brain Function.
ways, resulting in improved resistance to To study the long-term effects of SK&P on
disease and better overall health. In contrast, brain function, EEG (electroencephalogram)
“negative” emotions, such as anger, fear, changes were recorded in 19 SK&P
and sadness, produce chemicals that can practitioners outside of the practice of SK&P,
adversely affect the brain, endocrine, and and compared with EEG patterns of 16
immune systems, resulting in less resistance controls (doctors and researchers who did
to disease and poorer overall health. This is not practice SK&P, yoga, or meditation).
how feeling stressed can lead to significant Significant increases in beta activity were
alterations in the physiology, and can observed in the left frontal, occipital, and
contribute to a broad range of diseases, midline regions of the brain in the SK&P
ranging from cancer and cardiovascular practitioners, as compared to controls
disease to asthma, depression, and ulcers. (p<0.05). These results are interpreted

1
by neurologists as indicative of increased beginners, the fall in cortisol levels was
mental focus/heightened awareness in significantly greater during SK&P than when
SK&P practitioners. It is striking to note that listening to classical music, suggesting that
SK&P practitioners displayed significantly SK&P produces a better relaxation response.
greater mental alertness (beta activity) than Regular SK&P practitioners had significantly
the control group of physicians and medical lower blood cortisol levels at baseline than
researchers, whose profession requires beginning practitioners, indicating that they
development and daily use of these very experienced less physiological stress under
skills. the demands of daily living. The significant
further fall in serum cortisol levels, during
EEG-beta wave measures, indicating increased alertness and following SK&P, among beginning and
regular practitioners, suggests that regular
BETA 1 practice of SK&P progressively develops
(12,5-18Hz)
greater levels of both relaxation and
resilience to stress.

Effect on Blood Lactate

BETA 2 Blood lactate is another biochemical
(18,5-30Hz) measure of stress. Participants in police
training constitute a highly stressed group.
They undergo intense physical and emotional
Control Group SK&P Practitioners training daily. Blood lactate was measured
in 10 such individuals, both before learning
SK&P and after the first session. There
was a significant fall in lactate levels after
EEG activity was also studied during the
practice 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 a
Lactate mmoles/mg protein

state of relaxation co-existing with heightened

alertness.

Effect on Cortisol, the “Stress Hormone”

Several studies have demonstrated significant
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 SK&P, suggesting that it induces a state of
(Group 1) were compared with beginning relaxation.
practitioners (Group 2) during their SK&P
sessions. The beginning practitioners were Effect on Immune Function
also measured before learning SK&P, while The immune system protects us from disease.
listening to classical music (Group 3). Among Natural killer (NK) cells are the surveillance

2
 cells of the immune system and are capable to assess the effect of SK&P on antioxidant
of destroying tumor cells as well as infected enzymes. Levels of three major antioxidant
cells. NK cells were counted in the peripheral enzymes—superoxide dismutase (SOD),
blood of three groups: SK&P practitioners, catalase, and glutathione—were all found to
normal individuals not practicing SK&P, be significantly higher in SK&P practitioners
and cancer patients in remission. NK cells than in the matched control group. These
were significantly higher (p<0.001) in the data suggest that people who practice SK&P
SK&P group than in either non-practicing have an improved antioxidant status and an
individuals or in cancer patients in remission. enhanced defense against oxidant damage.
The cancer patients then learned SK&P. After
3–6 months of regular practice, there was a Effect on Blood Cholesterol
significant increase in the cancer patients’ NK Psychosocial stress is a major contributor to
cell count. This is particularly encouraging, hypertension and coronary heart disease
since cancer survivors have abnormally low (CHD). In CHD, deposits of LDL cholesterol,
levels of NK cells, and NK cells are believed fat, and other substances on the arterial
to be important in the body’s defense against walls slow or block the flow of blood,
new and recurring cancers. resulting in heart malfunction. A study was
conducted to assess the cholesterol levels of
Effect on Antioxidant Enzymes individuals before they learned SK&P, as well
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 in
products. 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 be
an effective tool in preventing and arresting
hypertension and CHD.
Glutathione mmoles/mg protein

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
with oxygen and cause oxidant damage,
experienced within three weeks. At the three-
contributing to many diseases, including
month follow-ups, patients remained stable
cancer and such cardiovascular diseases as
and in remission. Published studies further
heart disease and stroke.
suggest that SK&P normalises patients’ brain-
wave patterns, increases serum prolactin (a
To counteract these free radicals, the human
“well-being” hormone), and is as effective as
body has a defense system in the form of
standard anti-depressant drug regimens. Yet
antioxidant enzymes. A study was conducted

3
 Relief from depression, as indicated by standard psychiatric Janakiramaiah, N., Gangadhar, BN., Naga Venkatesha Murthy,
measures. 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) and
Imipramine. Journal of Affective Disorders, 57(1-3):255-9.

Naga Venkatesha Murthy, P.J., Janakiramaiah, N., Gangadhar, B.N.,

Depression inventory score

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.artofliving.org/research.

it is safe, free of unwanted side-effects, cost-

effective, 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 mind
alertness. Significant increases
in NK cells and antioxidant enzymes suggest The Art of Living Foundation, founded by Sri
that regular practice may help prevent many Sri Ravi Shankar, is a non-profit educational
and humanitarian organisation, and a Non-
serious diseases. Decreases in cholesterol Governmental Organization of the United Nations
in special consultative status with the UN’s Economic
may prevent cardiac disease, and depres- and Social Council.
sion is quickly alleviated in a high percent- The Art of Living Foundation’s International Research
age of individuals. Thus, even though further and Health Promotion Center (IRHPC) welcomes
scholarly research on its programs from all interested
studies are needed, these findings point to parties. If you would like to conduct or collaborate
on research, or would like more information about
the powerful health restoration and promo- our research and health-promotion programs,
tion effects of these time-honored practices. please contact the IRHPC, at

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 Or visit www.artofliving.org/research.
(2003). Sudarshan Kriya practitioners exhibit better antioxidant status
and lower blood lactate levels. Biological Psychology, 63:281-291.
Art of Living Foundation
Bad Antogast 1
Bhatia, M., Kumar, A., Kumar, N., Pandey, R.M., and Kochupillai, V.
77728 - Oppenau, Germany
(2003). Electrophysiologic evaluation of Sudarshan Kriya: an EEG, www.artofliving.org
BAER, and P300 study. Indian J. Physiol. Pharmacol, 47, 157-163.