Sudarshan Kriya and Its Benefits

The masterpiece of the Art of Living Course is a powerful breathing-based

technique called Sudarshan Kriya, or the healing breath. One of the breath's great
secrets is that for every feeling or emotion there is a corresponding rhythm in the
breath. Sudarshn Kriya incorporates speciic natural rhythms of breath to release
stress and bring the mind to the present moment.

The practice is instrumental in creating a sense of harmony in the body, mind and
spirit. After the practice, participants commonly report feeling calm and centered with
a clearer vision of the wolrd and themselves.

Why Sudarshan Kriya?

For: » Greater creativity and clarity of mind
» Reduced stress and tension
» More ease and joy in personal relationships

Guruji tells us about different types of restlessness in human beings: First is

Mental Restlessness. It is caused by ambition, strong thoughts, likes or dislikes.
Knowledge alone can cure this restlessness. Seeing life from a broader perspective,
knowledge about the Self and the impermanance of everything. If you achieve
everything, so what? After your achievement, you will die. Knowledge of your death or
life, confidence in the Self, in the Divine, and all calm down the mental restlessness.
This is not to hamper your productivity, but not to get attached to the fruits of action
or do activity out of expectations.

Then there is Emotional Restlessness. Any amount of knowledge does not help
here. Only Kriya helps! All the emotional restlessness vanishes. Also the presence of
the Guru, a wise person, or a saint will help to calm your emotional restlessness.

Research on Sudarshan Kriya

Independent research has shown that Sudarshan Kriya and Pranayama significantly
helps human as follows:
➢ Reduces levels of stress (reduces “cortisol” - the stress harmone)
➢ Supports the immune system
➢ Increases optimism
➢ Relieves anxiety and depression by increasing plasma prolactin (70% cure rate)
➢ Increases anti-oxidant protection against cancer
➢ Enhances brain function in terms of increased mental focus, calmness and
recovery from stressful stimuli
➢ Enhanses well-being and peace of mind
Benefits of Sudarshan Kriya
Research was conducted at Cancer Center, All India Institute of Medical Sciences, in
order to study the long-term effects of Sudarshan Kriya on brain function. EEG
changes were recorded in 19 persons who regularly practice Sudarshan Kriya and
pranayama. They were compared with EEG patterns of 16 controls (doctors and
researchers who did not practice Sudarshan Kriya, Yoga or Meditation). Significant
increases in beta activity were observed in the left frontal, occipital and midline
regions of the brain in the people who practice Sudarshan Kriya, as compared to
controls (P<0.05). These results are interpreted by neurologists as indicative of
increased mental focus/heightened awareness in those who practice Sudarshan Kriya
and pranayama.
It is striking to note that Sudarshan Kriya practitioners displayed significantly
greater mental alertness (beta activity) than the control group of physicians and
medical researchers, whose profession requires development and daily use of these
very skills. This study also found an increase in EEG alpha activity, with interspersed
persistence of beta activity. This indicated a 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 of the age between 35 to 50. The fall in
cortisol levels was significantly greater while doing Sudarshan Kriya, that when
listening to classical music, suggesting that Sudarshan Kriya produces a better
relaxation response. Regular Sudarshan Kriya practitioners had significantly lower
blook cortisol levels at baseline than beginners, indicating that they experienced less
physiological stress under the demands of daily living.
It was also significant that the serum cortisol level further gone down during and
after completion of Sudarshan Kriya, among beginners and regular practitioners of
Sudarshan Kriya. This suggests that regular practice of Sudarshan Kriya progressively
develops greater levels of both relaxation and resilience to stress.

Effect on Blood Lactate: Blood lactate is another biochemical measure 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 and after the first session of Sudarshan Kriya. There
was a significant fall in lactate levels after practicing Sudarshan Kriya for the first
time, suggesting that it induces a state of relaxation.

Efect on Immune Function: The immune system protects us from disease.

Natural killer (NK) cells are the surveillance cells of the immune system and are
capable of destroying tumor cells as well as infected cells. NK cells were counted in
the peripheral boold of three groups: Sudarshan Kriya pratitioners, normal individuals
not practicing Sudarshan Kriya and cancer patients in remission. NK cells were
significantly higher (p<0.001) in the group who practice Sudarshan Kriya than in
other two groups.
The cancer patients then learned Sudarshan Kriya. After 3-6 months of regular
practice, there was a significant increase of NK cells in the cancer patients. This is
particularly encourating, 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.

Effect on Antioxidant Enzymes: The body is repeatedly exposed to

environmental pollutants, and its cells continuously produce normal metabolic
byproducts. Both of these factors can result in the formation of free radicals. These
react with oxygen and cause oxidant damage, contributing to many diseases,
including cancer and such cardiovascular diseases as heart disease and stroke. To
counteract these free radicals, the human body has a defense system in the form of
antioxidant enzymes.
A study was conducted to assess the effect of Sudarshan Kriya on antioxidant
enzymes. Levels of three major antioxidant enzymes – superoxide dismutase (SOD),
catalase and glutathione – were all found to be significantly higher in Sudarshan Kriya
practitioners that in the matched control group. These data suggest that people who
practice Sudarshan Kriya have an improved antioxidant status and an enhanced
defense against oxidant damage.

Effect on Blood Cholesterol: Psychosocial stress is a major contributor to

hypertension 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 was conducted to assess the cholesterol levels of
individuals before they learned Sudarshan Kriya, after 7 days of regular practice and
after 45 days of regular practice. Significant drops in total cholesterol and LDL
(harmful) cholesterol, as well as increases in HDL (beneficial) cholesterol were
observed. These findings suggest that Sudarshan Kriya improves the blood cholesterol
profile, and that regular practice may therefore prove to be an effective tool in
preventing and arresting hypertension and CHD.

Effect on Depression: Sudarshan Kriya has been shown to have a 68% to 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
experienced within three weeks. At the three-month followups, patients remained
stable and in remission. Published studies further suggest that Sudarshan Kriya
normalises brainwave patterns of patients, increases serum prolactin (a “well-being”
hormone), and is as effective as standard anti-depressant drug regimens. Yet it is
safe, free of unwanted side-effects, cost effective, and self-empowering.

Conclusions: The subjective reports of increased health, vitality, wellbeing and

peace of mind by thousands of Sudarshan Kriya practitioners are consistent with
research findings to date, which suggest an overall strengthening of the mind/body
system. EEG, blood cortisol and lactate 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. Decreases in cholestrerol
may prevent cardiac disease, and depression is quickly alleviated in a high percentage
of individuals. Thus, even though further studies are need, these findings point to the
powerul health restoration and promotion effects of these time-honoured practices.

Article written for the Souvenir released at

Anandotsav Goa 2010 by:
Dr. Audumbar S. Netalkar
MBBS, MS, MCh. (Neurosurgery)
Consultant Neurosurgeon, Goa.

If you are interested in knowing more about the studies conducted on

Sudarshan Kriya, please visit:
http://www.aolresearch.org/published_research.html