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Sudarshan Kriya A Novel Breathing Technique

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 REVIEW ARTICLE
INTERNATIONAL JOURNAL OF ANATOMY
PHYSIOLOGY AND BIOCHEMISTRY
http://www.eternalpublication.com
IJAPB: Volume: 4; Issue: 7; July 2017
Sudarshan Kriya A Novel Breathing Technique
Published online on 21st July 2017©www.eternalpublication.com
———————————————————————————————————————————————————————————————————
ANJALI VAGGA 1
DR. N. R. AKARTE 2
1 Assistant Professor
Dept. of Biochemistry, JNMC, DMIMS (DU),
Wardha, Maharashtra
2 Professor & Head
Dept. of Biochemistry, Shri Shankaracharya
Institute of Medical Science, Bhilai, Chhattisgarh
Corresponding Author:
Anjali Vagga
Assistant Professor
Dept. of Biochemistry
JNMC, DMIMS (DU), Wardha
(Maharashtra, India)
+91--
anjalivagga@gmail.com
Received: 30th June 2017; Accepted: 12th July 2017
How to cite this article: Vagga A, Akarte NR.
Sudarshan Kriya A novel breathing technique.
International Journal of Anatomy Physiology and
Biochemistry 2017;4(7):7-14.
Introduction:
The origins of yoga have been traced as far back as
the ancient Rishis, 8000 years ago.1 Over many
centuries different forms of yoga developed that
have been to restore and maintain health and to
elevate self-awareness and consciousness, “Prana”
translates as “life force” or “energy”. The ancient
science of breath is called pranayam meaning both
“control of energy” and “expansion of energy”.2
The word “yoga” originates from the Sanskrit word
“Yuj” meaning union: a union of jee-vatma, the
individual consciousness with that of paramatma,
the universal consciousness.
ISSN(Online):2394-3440
Abstract:
Over a period of centuries, yoga has been adopted as an alternative
therapy to prevent or alter our reaction to stress. Yoga, meditation and
pranayam (P) are well known. Sudarshan Kriya (SK) a novel
breathing technique has been introduced by His Holiness Sri Sri Ravi
Shankar Ji. Pranayam is direct regulating the “Prana”, subtle life force
energy. Regular practice of yoga and pranayam activate and
harmonizes body and mind rhythms including that of brain,
heartbeat, enzymes and also mental and emotional rhythms. SK is a
rhythmic breathing process where three rhythms are followed by
long, medium and short breaths. Various studies have demonstrated
that SK can be play an important role in promoting a normal healthy
lifestyle by hormonal status, alleviate stress, increase antioxidants
level, improve immunity, balancing the autonomic nervous system,
brain functioning and cardiac function. The current article aims to
review the role of SK as an effective technique to improve health,
increase wellness and decreases stress.
Keywords: Sudarshan Kriya, health, depression, stress, antioxidants,
gene expression
Yogic practices were devised in ancient times to
achieve the highest possible functional harmony
between body and mind.3 Ancient time people were
practicing yoga for physical fitness and finding a
unique path to well being has become essential.
The ultimate aim of medical sciences is attainment
of physical and mental health for the individual.
The ultimate aim of yogic practices is also the same
viz, physical and mental well being. The difference
however lies in the methodologies and modalities to
achieve those ends.4 Many scientific studies in India
and abroad have focused on beneficial effects of
yoga on central nervous system, hormonal balance,
and cardiovascular systems.5
7
 IJAPB: Volume: 4; Issue: 7; July 2017
During recent years, a new yoga practice has been
introduced by His Holiness Sri Sri Ravi Shankar Ji
the founder of Art of Living Foundation in 1982,
named Sudarshan Kriya (SK). The word Sudarshan
Kriya (SK) is translated from its original Sanskrit –
su=right, Darshan=vision and kriya means purifying
action.6 Part I course of Art of Living Foundation is
the six days course daily 3 hours. The instructors in
SKY were trained by International Art of Living
Foundation. Sudarshan Kriya yoga is derived from
the yogic sciences of breath from Vedic texts. It
includes gentle stretches (asanas), three stage
pranayam, bhastrika, chanting of “OM”, Sudarshan
Kriya (cyclical breathing) and meditation.7
1. Asanas: It includes neck roll, shoulder rotation,
peacock asana, swing, half moon stretch, breath of
joy, cat pose, butterfly pose, cradle pose, locust
posture and mountain posture.
2. Three stage pranayam with “Ujjayi” or “Victorious
Breath”. This involves experiencing the conscious
sensation of the breath touching the throat. This
slow breath technique (2-4 breaths per minute)
increases airway resistance during inspiration and
expiration and controls airflow so that each phase of
breath cycle can be prolonged to an exact count.
The subjective experience is physical and mental
calmness with alertness.
3. Bhastrika or “Bellow Breath”, air is rapidly inhaled
and forcefully exhaled at a rate of 30 breaths per
minute. It causes excitation followed by calmness.
4. After bhastrika, “Om” is chanted three times using a
prolonged expiration and 15 seconds rest after each
chant.
5. Sudarshan Kriya: The next component is Sudarshan
Kriya (or the healing of breath technique) a unique
form of cyclic breathing (no pause between
inspirations and expirations). No airway resistance
is used. The inspiratory and expiratory phases are
approximately equal. Learning Sudarshan Kriya
requires extensive demonstration and coaching by a
trained instructor subtle aspects such as the quality,
intensity, timing and balance of breath cycles
cannot be conveyed in written text. In SK three
different rates of breathing are used slow (8-14
Review Article ISSN(Online):2394-3440
cpm), medium (30 cpm) and rapid (150-180 cpm).
The number of breaths, the intensity and the
sequence of cycles varies depending upon whether
the Kriya is done with an instructor upon whether it
is done as a short home practice. The
psychophysiologic state achieved with SK practice
is one of calmness and alertness. Practitioners often
describe feeling peaceful, clear minded, happy,
focused and connected to others.
Effect of SK on Neurophysiologic Model:
Slow ujjayi breathing enhances parasympathetic
activity and increases indicators of vagal tones:
respiratory sinus arrhythmia (RSA) and heart rate
variability (HRV). Slow ujjayi also decreases
chemoreflex sensitivity, improves baroreflex
response and increase exercise and stress tolerance.8
Ujjayi with alternate nostril breathing during
expiration at a rate of 2 cpm (comparable to SK)
resulted in increased Na-wave amplitude and
decreased latency during the practice of the
pranayam. This was interpreted to indicate changes
in information processing at the primary
thalamocortical level.9
A study conducted on healthy elderly people the
effects on the baroreflex (mediated by the vagus
nerve) of yoga postures (asanas) and breathing
(including ujjayi) were compared to aerobic
exercise training. Six weeks of training 3 hours per
week, in yoga led to a decreased heart rate,
increased vagal tone and an increase in aerobic
capacity 11% approximately. The yoga improved
baroreflex sensitivity whereas aerobic training did
not.10
The ujjayi practice makes the practitioner feel calm.
The proposed mechanism would be a shift to
parasympathetic dominance via vagal stimulation.
Respiratory sinus arrhythmia (RSA) refers to
normal heart rate increases during inspiration and
heart rate decreases during expiration. RSA is
influenced by sympathetic and vagal
(parasympathetic) input and by respiratory rate and
volume. Slow yoga breathing induces oscillations of
blood pressure and exaggeration of the normal
8
IJAPB: Volume: 4; Issue: 7; July 2017
RSA. Low RSA is usually found in individuals with
depression, anxiety, panic disorder and functional
dyspepsia. Ujjayi breath increases RSA by
increasing parasympathetic influences.7
Second breathing technique is Bhastrika. During
Bhastrika autonomic sympathetic activation and
CNS excitation on electroencephalogram (EEG)11,12
with activation of tempero- parietal cortical areas,
producing rhythms that are similar to the gamma
frequency bands, hypothesized to reflect
synchronization of neural assemblies.13 Practitioner
experience is of excitation during bhastrika
followed by emotional calming with mental
activation and alertness. In effect, the daily practice
of bhastrika provides a mild sympathetic
stimulation much like regular physical exercise and
thereby may increase the capacity of sympathetic
nervous system (SNS) to respond to acute stressors
without rapidly exhausting its reserves.8
Brown et al7 model hypothesizes that the “Om”
chants has been complex effects on the brain. The
verbal stimulation and the vibrational component of
chant probably contribute to activation of
Wernecke’s area and the thalamus. However, other
complex physiologic effects are contributory. Even
just mentally chanting “Om” showed decreased
metabolism, decreased heart rate and increased
peripheral vascular resistance in seven experienced
yogic meditators. These findings were interpreted as
signs of increased mental alertness with increased
vagal tone and decreased sympathetic activation in
the context of physiologic relaxation.14 To study the
long term effects of SK on brain function, EEG
(electroencephalogram) changes were recorded in
19 SK practitioners outside of the practice of SK
and compared with EEG pattern of 16 controls
(doctors and researchers who did not practice SK,
yoga or meditation). Significant increases in beta
activity were observed in left frontal, occipital and
midline regions of the brain in the SK practitioners
as compared to controls (p˂0.05). These results are
interpreted by neurologists as indicative of
increased mental focus/ heightened awareness in SK
practitioners displayed significantly greater mental
Review Article ISSN(Online):2394-3440
alertness (beta activity) than control group of
physicians and medical researchers, who profession
requires development and daily use of these skills.15
Effect on Hormones, Stress and Anxiety:
Post-traumatic stress Disorders (PTSD) and
Depression: Traumatic events, such as natural and
man-made disasters can induce high rates of
psychiatric morbidity including PTSD, depression
and suicidal tendencies. A study found the possible
utility of a modified SK program alone or followed
by a trauma reduction exposure technique (TIR) on
PTSD and depression in survivors of the 2004
south-east Asian tsunami. The study population
consisted of 183 survivors from 50 coastal fishing
villages in south east coast of India which were
among the most severely devastated in the tsunami.
Subjects who scored 50 or above, indicative of
PTSD on the post traumatic checklist -17 (PCL-17)
were assigned to one of three groups: modified SK
and TIR or 6-week wait list (control). Measures for
PTSD (PCL-17) and depression (BDI-21) were
performed at baseline and at 6, 12, and 24 weeks.
At 6 weeks and stable through 24 weeks, there was
a very significant reduction in PTSD and depression
symptoms (65% and 85% respectively p˂0.0001) in
SK group with no significant change in the controls.
The addition of TIR did not improve results
obtained by SK alone. These data suggested that SK
effectively relieves both PTSD and depression
symptoms, regardless of TIR.16
Severe depression reduces the oxytocin hormone
level in addition to increasing cortisol17, oxytocin is
known to reduce stress created because of social
separation and to help in forming social bonds and
affiliation.18 It been proposed by Brown et al7 that
SK practices elevates oxytocin levels, possibly via
vagal nerve stimulation and other somato-sensory
stimuli related to its breathing practices.
SK was tested for antidepressant effect in 60
patients of alcohol dependence subjects completed
the Back Depression Inventory (BDI) before and
after the 2 weeks of this intervention. Morning
plasma cortisol, ACTH and prolactin too were
9
IJAPB: Volume: 4; Issue: 7; July 2017
measured before and after at the end of 2 weeks.
Result demonstrated the antidepressant effects of
SK in alcohol dependent subjects. Reductions in
stress hormone levels (cortisol and ACTH) along
with BDI reductions possibly support a biological
mechanism of SK in producing beneficial effects.19
SK was effective in treating mild and melanocholic
depression in dysthymic and unipolar major
depressives. Depressed people have a particular
EEG brainwave abnormality, which measured by
P300 event related potential (ERP) amplitude. By
day 30, there was significant relief from depression
in the groups treated with SK, as measured by the
P300 had returned to normal which significant
improvement of depressive symptoms after SK
practices.20,21
In private practice, patients with mild to moderate
depression respond rapidly to SK courses, often
feeling better by day 5 ( P L Gerbarg and R P
Brown, personal observations). Many are able to
reduce or discontinue medication with sustained
remission if they maintain regular daily SK practice.
Participation in follow-up sessions at least once per
month and more frequently, if possible, improves
outcome. More severely depressed patients respond
more slowly and tend to show gradual improvement
over 3-9 months (analyses of medication response
in severe depression show a similar time course),
frequency of practice is such a major factor in the
response of depressed patients that SK is
recommended 7 days per week and in some
severely depressed patients, twice per day.7 In all of
the studies, researchers came to conclusions
suggesting that SK practices help in relieving the
stress and depressive symptoms.
Effect of Sudarshan Kriya on Body, Mind and
Emotions:
Pertinent issue is whether practices of SK and other
yogic and meditative states bring about changes in
the functioning of the brain, in our attitudes,
thinking, and emotions in our body physiology and
or pathology. There are suggestions that even
though broad outline of neural connections are
Review Article ISSN(Online):2394-3440
genetically determined synaptic transmissions and
neurotransmitter profile of human brain is subject to
change. This phenomenon called as neural plasticity
is utilized by yogic practices, breathing processes
and meditative states to bring changes in the
structure and function of brain (http://www.artof
livingfaridabad.org/research.html).
Difficulties regulating emotional responses to
events in our lives play essential roles in mood,
anxiety and personality disorder. A study examined
the neurophysiological correlates of cognitive
reappraisal (the ability to mentally reframe the
meaning of events) in SK practitioners and controls.
Participants were presented aversive pictures and
were asked to cognitively change their emotional
appraisal of the meaning of the pictures by coming
with an alternative more positive interpretation of
each picture. Result indicates that while initially
both group successfully reduced their negative
feelings to the aversive pictures, the effect of
reappraisal persisted longer in the SK group. This
indicates that SK can help regulate the emotional
response and thus help psychological wellness.22
Blood lactate is another biochemical measure of
stress. It has been shown that under extended
psychological stress lactate levels in the blood are
increased. Participants in police training, a highly
stressed group whilst undergoing intense physical
and emotional training daily, were chosen for the
possible effects of SK on lactate levels. Some
trainees were assigned to learn and regular practice
SK where as other were kept as controls. After the
five months, blood was drawn before and after the
SK practice and lactate in SK practitioners
compared with controls. After a session of SK there
was a further significant drop in blood lactate
levels, where as no change were observed in the
control group. These results indicate that SK
induces a state of relaxation.23
Effect on Cancer:
Behavioral or psychological factors such as chronic
stress may influence occurrence or progression of
cancer through several mechanisms,
10
IJAPB: Volume: 4; Issue: 7; July 2017
1. Influence of stress on natural killer (NK) cells. 3.
2. Poorer repair of damaged DNA.
3. Modulation of apoptosis.
4. Oxidative stress: aggravated by psychological
stress.24
Kochupillai et al studied cancer patients who had
completed their standard therapy. SK increased
natural killer (NK) cells significantly at 12 and 24
weeks of the practice compared to baseline. There
were no effects on T-cell subsets after SK either in
the study group or among controls.25
A study was done in AIIM to enumerate T-
lymphocyte subsets (T- helper and suppressor T-
cells) and NK cells in the peripheral blood of Art of
Living (AOL) teachers, normal controls and cancer
patients by flow-cytometry in order to find out if
there was any change in these groups. The authors
observed total T-cells and its T- helper subset were
significant difference was seen in NK cells, which
were significantly higher in AOL teachers as
compared to normal and cancer patients. No
significant difference was seen in NK population
between normal subjects and cancer patients. Since
the other factors were the same in normal subjects
and AOL teachers the higher NK cells in AOL
teachers could be attributed to the practice of SK.26
In a study of women diagnosed with breast cancer,
significant improvement in quality of life, spiritual
well-being, positive states of mind and perceived
stress was observed upon completing SK training
and was maintained at 5-week follow up. The
subjects were evaluated 2 weeks before the SK
practice, 8 days after the SK practice and after 5
weeks of regular practice.27
SK induces relaxation and increases antioxidant
defense and NK cells in the body. These
observations have important implications of cancer,
as they would suggest that;
1. SK may have a preventive role against
cancer;
2. SK may be effective as a secondary
preventive measure, after curative treatment
of cancer; and
Review Article ISSN(Online):2394-3440
In metabolic cancer, SK may delay the progression
of cancer; improve the survival and/or quality of
life.24
Effect of Sudarshan Kriya on Gene Expression:
Genes can be either turned on or off in response to
environmental cues in a process called gene
expression. For all physiological processes, as well
as in pathological conditions, it is ultimately
changes in gene expression that determines the final
(phenotype) of the cell, tissue and the organism.
One study assessed 42 SK practitioners and 42 non-
practitioners. Antioxidant enzyme levels in the
blood were compared with gene expression level in
white blood cells. There was a better antioxidant
status both at enzyme level and corresponding gene
expression patterns, in white blood cells of SK
practitioners. This suggests that the effects of SK on
antioxidant enzymes are due, at least in part, to
changes in gene expression. Furthermore, there was
indication that gene expressions that help survival
of white blood cells may be activated by SK.28
Effect of Sudarshan Kriya on lipid profile:
Modern man has become a victim of various kinds
of stresses and stress related disorders like essential
hypertension, angina and coronary heart disease.
Prevalence of these diseases is increased in
developing countries like India. A few scientists
claimed that regular practice of SK lead to fall in
serum cholesterol and LDL-Cholesterol and better
antioxidants levels.29,30
Stress is known to increase the levels of serum total
cholesterol, triglycerides, LDL-Cholesterol, VLDL-
Cholesterol and decrease HDL-Cholesterol level by
increasing levels of lipolytic hormones like cortisol,
adrenaline, nor-adrenaline, growth hormone. These
hormones mobilize lipid store of adipose tissue and
liver to meet extra caloric requirement during
stress.31,32
Stimulation of sympathetic innervations to fats
releases nor-epinephrine which acts via beta
adrenergic receptors to increase lipolysis. Due to
this there is increase in levels of serum total
cholesterol, triglycerides, low density lipoprotein
11
IJAPB: Volume: 4; Issue: 7; July 2017
cholesterol (LDL-C) and very low density
lipoprotein cholesterol (VLDL-C).33,34,35 Yoga
lifestyle result decreased sympathetic activity and
increased parasympathetic activity.36
Therefore in yoga lifestyle decreased sympathetic
activity may result in decreased lipolysis and thus
decreases the levels of serum total cholesterol,
triglyceride, LDL-C, VLDL-C Sudarshan Kriya
Yoga (SKY) is very feasible to practice at home and
it does not require any money expenditure. In
developing countries like India it is very useful
exercise for prevention of diseases related to stress
and sympathetic over activity. SKY practice can be
useful in prevention of derangement of lipid profile
and hypertension which are major risk factors for
Coronary Heart Disease.37
A study published in the International Journal of
Yoga measured blood fat levels and blood cell
counts among engineering students at the beginning
of semester and during stressful exam periods.
Following three and six weeks of SK practice,
students in yoga group showed lower levels of total
cholesterol and triglycerides during exams
compared to control group. The researchers suggest
that the improvement might be due to a reduction in
stress levels among the yoga practitioner. However,
they note that more research is needed to understand
how SK works.38
Effect of Oxidative stress and Antioxidants:
A collapse in the sensitive balance between free
radicals and the antioxidants defense system can
lead to oxidative stress. Oxidative stress is known to
cause cell damage by creating changes in lipid,
protein and biological macromolecules such DNA.
Although the body is equipped with antioxidant
enzymes such as superoxide dismutase, catalase and
glutathione peroxidase, the problem arises when the
level of reactive oxygen species (ROS) increase so
much that the antioxidant system of the body is not
able to counteract the ROS.39
A study was conducted to assess the effect of SK on
antioxidant enzymes in police trainees. The levels
of three major antioxidants enzymes were found to
Review Article ISSN(Online):2394-3440
be significantly higher in SK practitioners than in
control group after five months at baseline
measurements. In addition there was a further
increase in all enzymes upon practice of SK with no
significant change in the control group. These data
suggest that people who practice SK have an
improved antioxidant status and thus an enhanced
defense against free radical damage.23
A study published in the Biomedical Research
examined the effect of SK practice and antioxidant
enzymes activities on menopausal women. 40
subjects received hormone replacement therapy
(HRT), 40 received 500mg/day of vitamin E orally
for 30 consecutive days and 60 subjects were on
daily practice of SK for consecutive 30 days. The
remaining 50 menopausal women acted as controls.
Serum MDA, erythrocyte SOD & GSHPx
concentration were assessed in all the subjects
before and after 30 days of respective treatment.
Serum MDA levels were significantly decreased in
all the 140 subjects; whereas SOD and GSHPx were
significantly elevated in the subjects to all 3 groups
after 30 days of respective treatment compared to
controls however a high significant increase in SOD
and GSHPx levels with corresponding decrease in
serum MDA were evident in the subjects who were
exposed to SK compared to the subject who had
HRT or vitamin E. Thus this study was suggested
that practice of SK could be beneficial to the
menopausal women by increasing in vivo levels of
antioxidant.40
Conclusion:
Sudarshan Kriya – powerful tool and technique that
are easily practiced at home. The workshop, taught
throughout the world have empowered over ten
million people with the ability to release stress,
significant increase in NK cells and antioxidant
enzymes in regular practice may be prevent many
serious diseases. SK have been researched in
Nimhans, Bangalore, India, where it was found
successful with between 70 to 80 percent of patients
suffering from severe depression, abnormal brain
wave pattern turned normal with regular practice.
12
IJAPB: Volume: 4; Issue: 7; July 2017
Acknowledgement:
I acknowledge my deep indebtedness to
Management, DMIMS (DU) Sawangi (M), Wardha
for financial support.
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