Breathing is the first act of life.
It's also one of the most unconscious acts of our life. Though life cannot exist without breath, we hardly pay attention to it. Are you aware that you are breathing right now? Well, now you are! In the 10-mins it takes you to read this article, you would have inhaled and exhaled more than 200 times, most of it on autopilot.
Breathing is an exceptional function in the body. The functioning of most organs critical to survival and health, like heart, stomach, pancreas, liver is involuntary, i.e not under our control. Breathing is unique as it is mostly involuntary, but can be made voluntary – that is under our conscious control. If breathing was exclusively a voluntary function, then our life spans would be really short. We would get busy or sleepy and forget to breathe! The ability to switch between voluntary and involuntary allows breathing to impact the body-mind complex, and gives us access to a slew of benefits that are now validated by scientific research.
Human ability to consciously regulate breathing has been explored for eons, especially in the Yogic practices and tenets. Different breathing practices have a powerful effect on the mind and body. Hence they form the basis of a variety of relaxation and wellness techniques. Sudarshan Kriya is a powerful rhythmic controlled breathing practice that has been taught for around 40 years by the Art of Living. Sudarshan Kriya has helped millions around the world lead happier and healthier lives. The benefits of Sudarshan Kriya are multifold. From improving mental health, increasing immunity, optimizing physical health, to enhancing our brain function, Sudarshan Kriya promotes wellbeing at every level of our existence.
Here we share a few exciting research findings that elucidate how Sudarshan Kriyacan actually change your brain and the way it works.
1. Sudarshan Kriya reduces Depression
According to WHO, depression will be one of the leading causes of global disease burden in 2020. This problem is further exacerbated by the current pandemic. Mental Health experts are warning about a historic wave of mental health disorders post pandemic. In this scenario, it becomes even more important to provide safe, natural ways of preventing and managing depression.
In one of the first research studies done on Sudarshan Kriya, researchers at NIMHANS, India looked at a population suffering from depression. They found that two thirds of people suffering from depression who underwent Sudarshan Kriya had no symptoms of depression at 4 weeks of practicing Sudarshan Kriya - (remission rate of 67% at four weeks). Sudarshan Kriya was found to be as effective as taking an antidepressant medication – minus the side effects of course. Another study at University of Pennsylvania looked at people suffering from MDD (Major depressive disorder) who did not respond well to antidepressants. More than half (54%) of the population who learnt and practiced Sudarshan Kriya showed greater than 50% improvement in their symptoms.
2. Sudarshan Kriya activates the vagus nerve
Vagus nerve is the longest cranial nerve in the human body. It serves as a crucial connection between the brain and body, carrying information back & forth between them. A healthy vagus nerve is necessary for optimal functioning of several processes in our body, including digestion, fertility, cardiovascular health and stress response pathways. Due to poor lifestyle choices and chronic stress, vagus nerve functioning is suppressed in many, creating ill-health and lack of resilience. Rhythmic breathing is one of the most effective ways to enhance vagus nerve functioning.
Research studies conducted on Sudarshan Kriya show that it increases the vagus nerve activity, both in normal populations and in diabetics. In one of the studies conducted at AIIMS, India, Sudarshan Kriya was shown to modulate the vagus nerve function based on the person’s initial vagus nerve activity. If the vagus was too activated, Sudarshan Kriya lowered the activity, and if the vagus was not functioning well, Sudarshan Kriya activated the vagus nerve, bringing the vagus nerve function to the same balance in both groups. This is quite unique as it indicates that Sudarshan Kriya creates a customized effect that allows the most optimal functioning of the vagus nerve in that individual.
3. Sudarshan Kriya reduces stress and anxiety
Stress and Anxiety have become an integral part of the modern human experience, and also a cause of poor mental health and chronic diseases. Around 275 million people - 4% of the world’s population suffer from anxiety.
Several studies have been conducted on Sudarshan Kriya and its mitigating effect on stress. When we encounter a stressful situation, our brain triggers a cascade of neurochemical reactions that release cortisol, the primary stress hormone in our body. Overexposure to cortisol, like in chronic stress, can disrupt almost all of the essential processes in the body including digestion, immunity and sleep.
A study conducted by Tata Institute of Social Sciences and NIMHANS, assessed the stress level of employees at Larsen and Turbo (LnT) Limited and found that the cortisol levels of employees who underwent Sudarshan Kriya reduced by 23% in 3 months and 37% over 6 months. Employees also reported higher levels of life satisfaction and emotional regulation with the practice of Sudarshan Kriya.
A study conducted at the Department of Neuroscience, "Fatebenefratelli e Oftalmico" Hospital, Milano, Italy, measured the impact of Sudarshan Kriya on patients with Generalized Anxiety Disorder, a condition characterized by excessive anxiety and worry. Within 2 weeks of Sudarshan Kriya, the anxiety scores dropped by almost half (48%) in the population.
4. Sudarshan Kriya puts one in a state of relaxed awareness
Our brain works on electrical activity. Neurons communicate with each other via electrical impulses and create brain waves. An electroencephalogram (EEG) is a test that detects electrical activity of these waves.
There are several studies that measure EEG patterns of Sudarshan Kriya practitioners. One study, conducted on 43 practitioners of Sudarshan Kriya, found that long term practitioners showed a high increase in alpha as well as beta waves, implying a state of relaxed awareness. Improved alpha waves indicate that the person is relaxed and an increase in beta component implies alertness to the external world. 90% of the subjects showed an increase in alpha and beta values after Sudarshan Kriya. This signifies that Sudarshan Kriya makes a person highly alert to their surroundings but also very relaxed. This is an optimal state where they can have an improved response to stressful situations in a relaxed state, and with increased efficiency.
5. Sudarshan Kriya helps the brain to focus on the positive
When things are good, we experience a good quality of life. It is during the unexpected, unpleasant life experiences, that our brain goes into a tizzy. We experience negative emotions, and feel sad and isolated. In those moments, it becomes difficult to maintain a positive attitude, which pulls us down even further.
In a disease like cancer or AIDS, for example, a large determinant of the overall outcome and patient’s response is their own mind. A research study at National AIDS Research Institute, India found that practice of Sudarshan Kriyasignificantly increased the Quality of Life amongst the population with AIDS. Another study on students of University of Wisconsin Madison, showed that within a week of practicing Sudarshan Kriya, the life satisfaction reported by students increased by 21%.
When experiencing untoward åand difficult life circumstances, Sudarshan Kriya can provide resilience and strength to focus on the positive and respond effectively to the situation.
Conclusion:
By positively impacting our brain and its functioning, Sudarshan Kriya provides a bouquet of benefits to an individual, which not only support all major health systems in the body, but also enhance interpersonal relationships and quality of life. Sudarshan Kriya is a safe, natural way of harnessing the power of breath and its connection with the brain. Just by practicing a few minutes a day, one can unlock its tremendous potential for transforming our life.
Article by Divya Kanchibotla, Executive Director, Sri Sri Institute for Advanced Research at Art of Living International Center, Bangalore
