Sudarshan Kriya

What is Sudarshan Kriya?

2028-08-24T13:41:00.005+05:30

The Sudarshan Kriya, a powerful rhythmic breathing technique that facilitates physical, mental, emotional and social well-being is an integral part of Art of Living programmes.

It is today universally acclaimed for its effectiveness in eliminating stress and bringing one completely into the present moment.

As H. H. Sri Sri Ravi Shankar puts it, the Sudarshan Kriya came to him like an inspiration to bridge the gap between the worlds of inner silence and outer expression of life.

Nature is replete with various rhythms and cycles - day follows night, night follows day, seasons come and go. Similarly, there are biological rhythms to our bodies, minds and emotions. When these rhythms are in sync, we feel a sense of harmony and well-being. When stress or illness throws them out of order, we experience discomfort and discontent and feel upset and unhappy.

‘Su’ means proper, ‘darshan’ means vision, and ‘Kriya’ is a purifying practice. The Sudarshan Kriya is therefore a purifying practice, whereby one receives a proper vision of one’s true self. This unique breathing practice is a potent energizer.

Every cell becomes fully oxygenated and flooded with new life, bringing a sense of joy in the moment. And when we feel good about ourselves, love flows naturally in all our relationships with others.

The rhythmic breathing pattern of Sudarshan Kriya harmonizes the rhythms of the body and emotions and brings them in tune with the rhythms of nature. The breath connects the body and mind. Just as emotions affect our patterns of breathing, we can bring about changes in our mental and behavioral patterns by altering the rhythms of our breath. It flushes our anger, anxiety and worry; leaving the mind completely relaxed and energized.

The results of Sudarshan Kriya have surprised the medical fraternity across the world.

‘My cancer disappeared'

A doctor from Germany was suffering from metastatic cancer that had spread to her brain and liver when she came to attend her first Art of Living program. She did the course lying down. Two courses later, the cancer had disappeared. Being a doctor, she was requested to explain this. She suggested that possibly, the Sudarshan Kriya and meditation cleared her cells off stresses, leaving the layer of consciousness (or energy) surrounding those cells; which in turn, penetrated deep into her DNA.

Independent medical research has documented the benefits of the technique, including alleviation of depression and heightened awareness and creativity.

Studies have demonstrated significant falls in cortical levels, known as the ‘stress hormone' among Sudarshan Kriya practitioners, suggesting greater levels of both, relaxation and resilience to stress.

A study by All India Institute of Medical Sciences (AIIMS), Delhi, concluded that regular practice of the Sudarshan Kriya invokes positive emotions, replacing anger, frustration and jealousy.

It's also found that it improves the blood cholesterol profile with significant drops in total cholesterol and LDL (harmful) cholesterol, as well as increases in HDL (beneficial) cholesterol.

Also, check out this beautiful Sudarshan Kriya video:

Founder of Sudarshan Kriya - H. H. Sri Sri Ravi Shankar

2028-08-23T07:01:00.000+05:30

His Holiness Sri Sri Ravi Shankar is a renowned spiritual leader and multi-faceted humanitarian whose mission of uniting the world into a violence-free family has inspired millions of people worldwide. The icon of non-violence and universal human values, Sri Sri seeks global peace through service and dialog.

Born in 1956 in southern India, Sri Sri's appeal transcends class, race, religion and nationality. Millions of people revere him as their spiritual leader, and look up to him for inner peace and promoting ecumenical values.

In 1981, Sri Sri started the Art of Living Foundation, an international nonprofit educational and humanitarian organization. The Foundation, now active in more than 140 countries, offers educational and self-development programs designed to eliminate stress and foster a sense of well-being. In Europe and the United States, the Foundation's programs are helping inner city youth turn away from gang violence, drugs and alcohol. Sri Sri's Prison Programs have helped transform the lives of an estimated 150,000 inmates around the world.

In 1997, Sri Sri founded the International Association for Human Values, a humanitarian nonprofit organization that advances human values in political, economic, industrial, and social spheres. In South Asia, South Africa, and Latin America, the Association's sustainable development programs have reached more than 30,000 rural communities.

While his self development programs have popularized traditionally exclusive ancient techniques, Sri Sri's social initiatives address an array of issues such as conflict resolution, disaster and trauma relief, prisoner rehabilitation, youth leadership, women's empowerment, female foeticide, child labor, and access to education. In Kashmir and Sri Lanka, Sri Sri is working to further dialogue between opposing parties to resolve the conflicts peacefully.

Sri Sri travels to more than 40 countries a year to share his message of social responsibility, and that all great spiritual traditions share common goals and values. His teachings of love, practical wisdom, and service promote harmony among people, and encourage individuals to follow their chosen spiritual path, while honoring other paths.

Also, check out the below videos:

Origination of Sudarshan Kriya

2028-08-22T19:34:00.000+05:30

One of the 1st batch conducted by Gurudev, where Sudarshan Kriya was taught, Shimoga, Karnataka.

Banks of the Bhadra river in Shimoga(Karnataka), India

In 2003-04, Gurudev revisited Shimoga, the place where He got enlightened. Below are some of His timeless conversations.

Q: Gurudev, How do you feel to be coming here(Shimoga) after 21 years?

Sri Sri: I don’t feel like I ever left this place. I used to sit facing the river and now I’m facing you.

Q: What was your experience here(Shimoga) ?

Sri Sri: You know when I came here 21 years back. I had already travelled around the world. I taught Yoga, Asanas, Meditation. But still I was concerned about how to make people live a happy life. After being in silence for 10 days,Knowledge of Sudarshan Kriya came to me. Nature knows what to give and when to give.When we started that time, the course used to begin early in the morning and would go till 10:30-11 PM. So some people would not turn up the next day. The rest would go and bring them back. I would keep silent and everybody would also keep silent. Then people started having beautiful experiences from the 2nd day. Our first course was here (Shimoga). Over a period of time I felt that this was a little too much for some people and so we split the course into Basic and Advance course. When I first came here 21 years back we were 70 of us here and now how many are we ?. ( there were thousands of people in the satsang ! )

Q: I know it is important for me to be here with you. But I have a little conflict as it takes me away from my family. Could you comment?

Sri Sri: You know when you are here and when you go deep and get rid of all the stresses, you are also helping your family out there. The good vibration that you produce in your system doesn’t just stay with you. Don’t think that your silence course is only benefiting you. You are being in silence, you are meditating - some of it goes to your family members as well. You may have noticed, some times you sit for mediation and nothing happens to you. And most of the meditation you know, the benefits of those meditations are going to people who have crossed the other side. So when you have to clear your debts you find balance not going up. Because debt is being cleared. So many times it happens.

There is an old saying “when you meditate the effect of it reaches to seven generations of the past and seven generations of the future.” So the genes with which you are connected u know affects all those seven generations the past and the future. That is a very common saying in India. People know it. So a portion of our meditation, merits of our meditation goes to our near and dear ones. So you don’t have to have a conflict. And when you are at home doing your job, don’t think it is not spiritual. It is also my job. If you are taking care of your family know that it is not just your family it is Gurudev's family also. So the whole world belongs to me and every body is a part of my family. So if you are taking care of your family you should know you are doing a seva, a work which is a part of AOL. And when you are here, you should know whatever you are doing you are also helping your kith and kin.Where is the conflict?

Sri Sri Ravi Shankar explains the Sudarshan Kriya

2028-08-21T19:53:00.000+05:30

His Holiness Sri Sri Ravi Shankar

“I was already teaching meditation and yoga. But I felt there was something that was lacking. Though people do their spiritual practices, their life is in a sort of a compartment. They do their prayers, meditation and spiritual practices but when they come out in life, they are very different people. So, I was thinking how we can bridge this gap - between inner silence and outer expression of life. During a period of silence, the Sudarshan Kriya came like an inspiration. After I came out of the silence, I started teaching whatever i knew and people had great experiences."

"After kriya, many people feel so pure and so clear, so complete, because the consciousness, which was stuck in the matter, material, which is foreign to itself, got released from that and came back to its home.That is the sense of purity, feeling of purity."

"We need to do a cleansing process within ourselves. In sleep we get rid of fatigue, but the deeper stresses remain in our body. Sudarshan Kriya cleanses the system from the inside. The breath has a great secret to offer."

"Sudarshan Kriya is a breathing technique Combined with meditation.
See there is a rhythm in the nature, right? In the same way, there is a rhythm in the body. We have Physiological rhythm. Morning you have nature’s call, then you get hungry, then you feel sleepy. There is a particular bio rhythm we call. There’s a “chandasva”, what we call “chandha”. There is a rhythm in the mind also. Thought Pattern. And there is a rhythm in the emotional pattern. If you observe in one year, A particular time of the year, You feel differently. Anger, Interest or enthusiasm. They all come in certain patterns in life, in our spirit inside. Sudarshan kriya is harmonizing all these rhythms. So it brings that rhythm and takes about 6 days to learn, 2 hours each day."

Also, check out the below videos:

Interview with Sri Sri Ravi Shankar

2028-08-20T19:56:00.000+05:30

The following interview took place in the year 2006, when Sri Sri visited California.

Michael Fischman: Is enlightenment really possible for the average person?

Sri Sri: Yes, a big yes. Enlightenment is very possible for the ordinary individual. Actually, it is easier than for someone who thinks that they are special. You see, when someone thinks they are special, their ego becomes involved. “I am a great teacher,” or “I am a great writer,” that is only ego. Whenever someone is ordinary, simple, innocent and natural, that is enlightenment. Enlightenment is your very nature. It is in you already, in seed form. When you drop all the tensions and hang-ups and become natural, then it is right in your hand. We simply need to let go of the old patterns that are in the mind, just drop them. Then you see that something in you flowers and dawns. It is beautiful.

Michael Fischman: During the Art of Living Basic Course there is a lot of focus on the breath. Why is that?

Sri Sri: Our breath plays a very important role in our life. The breath is the connecting link between the inner world of the mind and the outer world of the body and environment. You see, there are seven levels of existence: body, breath, mind, intellect, memory, ego and the Being. Meditation works by bringing an effect from the level of Being to the mind. With the breath we bring this effect to the physical level as well.

Michael Fischman: How did this knowledge come about?

Sri Sri: The past several years, I have taught meditation and yoga to thousands of people all over the world. I noticed that there was something the people did not catch. They had very good experiences during meditation but on the level of the heart, joy and love did not seem to manifest and open up fully. When I began to give the Art of Living course and introduced people to Sudarshan Kriya, then there was a big difference. In a very short amount of time, people would open up.

Michael Fischman: How does the Sudarshan Kriya work?

Sri Sri: There is a rhythm in nature. Seasons come and go. In your own body, there is a rhythm too. You feel hungry at a certain time and sleepy at a certain time. The body has a particular rhythm. Life has a particular rhythm. Similarly, your breath also goes in a particular pattern. Your emotions move in a particular rhythm, as well as your thoughts. All these rhythms arise from your Being, which has its own rhythm. In Sudarshan Kriya we get into the rhythm of our Being and see how Being is permeating our emotions, our thoughts, our breath, and our bodies. Soon, every cell of the body becomes so alive and releases all the toxins and negative emotions it has stored from times past. Once again, we are able to smile from our hearts.

Michael Fischman: What effect does this practice have on relationships and the way we feel inside?

Sri Sri: However you try to hide what you feel, it definitely reflects on your face and in your actions. So, when you feel good, naturally your relationships will be good. Trying to work on the surface, or just the relationship aspect without feeling good deep inside doesn’t seem to work. People who are trying to be what they are not become unnatural and create much more tension and stress. That is why one must go deep into the source of one’s nature, one’s Being and come from there. You see, I don’t say that you will never get upset again in life. You may still get upset but the quality of your life will not be the same. You will not get so caught up in your emotions for long periods of time. People have found that after they do the Sudarshan Kriya, they are able to come back to themselves very quickly.

Michael Fischman: What is the true meaning of life?

Sri Sri: Ah . . . this you better find out for yourself. Don’t ask the meaning from me. It’s like asking me to chew your candy for you. It is not possible. Be with this question. I can tell you one thing, you are very fortunate that this question arises in your mind. One in a million people will get this question. It is a very sincere question. It means you have started your journey toward the light. Be with this question, and don’t be in such a hurry for a ready-made answer from somebody. Go deep into yourself and you will find out.

Biochemistry of Sudarshan Kriya

2028-08-19T19:57:00.000+05:30

Ever wondered, what causes us to age, resulting in death of our body cells over the years, develop heart disease leading to plaque in the artery, or suffer from cancer causing cells to mutate and grow erratically? The answer may be simpler than we think.

Some researchers say the common denominator in all these conditions is the antioxidant status — the level of chemical process that takes place in our cells and genes. Like we measure our cholesterol level, researchers argue, we can measure our antioxidant status and determine how vulnerable we are to diseases.

In a pilot study, biochemists at All India Institute of Medical Sciences (AIIMS) studied the effect of Sudarshan Kriya on the antioxidant status of individuals. Sudarshan Kriya is a well known rhythmic breathing technique promoted by the Art of Living workshops.

It is preceded by Ujjayi Pranayam or long and deep breaths with constriction at the base of throat and Bhastrika or fast and forceful breaths through the nose along with arm movements.

Before we talk about their findings, let’s step back into our biochemistry class and understand what antioxidant status means. According to the free-radical theory, the cells in our body are being constantly damaged and destroyed by oxygen radicals, similar to what dirt and rust do to our cars. Oxygen radicals are different from oxygen gas in that they are molecules that are highly charged and detrimental byproducts of cell reactions.

Our body has an antioxidant defense system that constantly searches and destroys these oxygen radicals, much like our immune system, which polices our body for foreign agents such as bacteria and viruses and eliminates them. If the antioxidant defense system of our body is weak, then the number of oxygen radicals increases, causing our cells to die quickly. This results in inflammation and plaque within our heart vessels or prompts the cells to mutate into cancer cells. If we reduce the number of oxygen radicals, we improve the antioxidant status in our body, and we live longer and lead a disease free life.

It is important that we try to reduce the level of oxygen radicals and strengthen our defense system. We can increase our antioxidant levels through our diet. A healthy diet of vegetable and fruit increases our intake of important antioxidants such as Vitamins A, C, E, and beta caroten. Some initial studies have shown the benefit of higher antioxidants in our diet, but larger studies have not detected the benefit — so the jury is still out. Smoking, alcohol and chronic psycho-social problems like work and family pressures, can increase oxidative stress. This stress affects our complex molecules and genes. Yoga and meditation can relieve this stress. Will Sudarshan Kriya have a similar effect?

A team lead by Dr Neeta Singh and Dr Vinod Kochupillai, former chief of IRCH and Head of Medical Oncology at IRCH ( Institute rotary cancer hospital) at AIIMS, tested the blood of 42 persons who were practicing Sudarshan Kriya for over 1 year and compared it with the blood of 42 healthy individuals who were not practicing any form of physical exercise or stress management techniques. What the researchers found was thought provoking. Clearly, the cellular activity between the two groups was different.

The Kriya practitioners had a better antioxidant status at the enzyme and the gene level. Also they had less DNA damage and cell aging. It is difficult to know if this change will lead to longer life span, decrease rates of cancer, or lessen heart disease, but “we should practice some type of breathing technique once a day to reduce stress,” said Dr Neeta Singh, who herself does it twice everyday. Though biochemical science and spirituality may seem miles apart, it is heartening to see ancient practices and modern science converging in man’s endeavour to live a richer and healthier life.

- As published in The Times Of India, Delhi paper dated Feb 24, 2008 [Dr Manoj Jain is an infectious disease physician working in Memphis (US) and Indore (MP)]

Source: Art of Living Global Website

Miraculous Effect of Sudarshan Kriya

2028-08-18T20:00:00.000+05:30

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 16 controls(doctors and researchers who did not practice SK&P, yoga, or meditation). Significant increases in beta activity were observed in the left frontal, occipital, and midline 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 ental focus/heightened awareness in K&P practitioners. It is striking to note that K&P 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.

EEG activity was also studied during the practice of SK&P in five females of similar age, socioeconomic, and educational backgrounds. This study found an increase in EEG alpha activity, with interspersed persistence of beta activity. This indicates 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, 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 were also measured before learning SK&P, while listening to classical music (Group 3). Among 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 they experienced less physiological stress under the demands of daily living. The significant further fall in serum cortisol levels, during and following SK&P, among beginning and regular practitioners, suggests that regular practice of SK&P 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 SK&P and after the first session. There was a significant fall in lactate levels after SK&P, suggesting that it induces a state of relaxation.

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 capable of destroying tumor cells as well as infected cells. NK cells were significantly higher (p<0.001) in the SK&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 a significant increase in the cancer patients’ NK cell 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.

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 SK&P on antioxidant enzymes.

Levels of three major antioxidant enzymes— superoxide dismutase (SOD), catalase, and glutathione—were all found to be 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 an enhanced defenseagainst 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 SK&P, as well as after 7 and 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 SK&P 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: 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 experienced within three weeks. At the threemonth follow-ups, patients remained stable and in remission. Published studies further suggest that SK&P normalises patients’ brainwave patterns, 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 SK&P 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 cholesterol may prevent cardiac disease, and depression is quickly alleviated in a high percentage of individuals. Thus, even though further studies are needed, these findings point to the powerful health restoration and promotion effects of these time-honored practices.You may download these Research Summary:

The Science of Breath Brochure

Sudarshan Kriya in the treatment of Depression

Also, check out the below video:

Published research on Sudarshan Kriya

2028-08-17T20:32:00.000+05:30

Below are the links to the AOL research articles that were published in
international peer-reviewed journals.


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. Abstract Short Summary

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) and Imipramine. Journal of Affective Disorders. 57(1-3):255-9. Abstract Short Summary

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. Abstract Short Summary

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. Abstract Short Summary

Gerbarg, P.L., and Brown, R.P. (Oct. 2005). Yoga: A breath of relief for Hurricane Katrina refugees. Current Psychiatry 4, 55-67. Abstract

Kochupillai, V., Kumar, P., Singh, D., Aggarwal, D., Bhardwaj, N., Bhutani, M., DAS, S.N. (2005) Effect of rhythmic breathing (sudarshan kriya and pranayam) on immune functions and tobacco addiction. Ann N Y Acad Sci. 1056:242-52. Abstract Short Summary

Vedamurthachar, A., Janakiramaiah, N., Hegde, J.M., Shetty, T.K., Subbakrishna, D.K., Sureshbabu, S.V., Gangadhar, B.N. (2006) Antidepressant efficacy and hormonal effects of Sudarshan Kriya Yoga (SKY) in alcohol dependent individuals. J Affect Disord. 94, 249-253. Abstract Short Summary

Brazier, A., Mulkins, A., Verhoef, M. (2006) Evaluating a yogic breathing and meditation intervention for individuals living with HIV/AIDS. Am J Health Promot. 20, 192-195. Abstract Short Summary

Sageman, S., and Brown, R. 2006. Free at Last, in DSM-IV-TR Case Book Volume 2, edited by R.L. Spitzer, M.B. First, J.B.W.Williams, M. Gibbon. American Psychiatric Publishing, Inc. Washington, DC. 2006. pp.109-121. Short Summary

Kjellgren, A, Bood, SA, Axelsson, K, Norlander, T, Saatcioglu, F.(2007). Wellness through a comprehensive Yogic breathing program - A controlled pilot trial. BMC Complement Altern Med. 7:43-50 Abstract Full Text

Sharma H, Datta P, Singh A, Sen S, Bhardwaj NK, Kochupillai V, Singh N. (2008) Gene expression profiling in practitioners of Sudarshan Kriya. J Psychosom Res. 2008 Feb;64(2):213-8 Abstract Short Summary

Descilo, T., Vedamurtachar. A., Gerbarg, P. L., Nagaraja, D., Gangadhar, B. N., Damodaran, B., Adelson, B., Braslow, L. H., Marcus, S., Brown, R. P. (2009). Effects of a yoga breath intervention alone and in combination with an exposure therapy for post-traumatic stress disorder and depression in survivors of the 2004 South-East Asia tsunami. Acta Psychiatr Scand., in press. Abstract Full Text

The Vagus Nerve and the Healing Promise of The Sudarshan Kriya

2013-05-24T08:58:00.000+05:30

At the center of our bodies resides a long, sinewy nerve that extends all the way from our medullas down through our chests to beyond our stomachs. This nerve, known as the Vagus Nerve, happens to be at a most fascinating intersection, not only between our two physical nervous systems (our central and autonomic nervous systems) but also between our conscious minds and subconscious minds. As such, it also acts as a bridge between our gross bodies and our subtle bodies. And it’s a nerve probably 99% of the population have never heard of nor even have a clue where it’s located. And yet the Vagus Nerve (ironically pronounced the exact same way as sin city itself, Las Vegas) may be the single most relevant organ in our body relative to our peace of mind and happiness.

Research indicates that a healthy vagus nerve is vital in experiencing empathy and fostering social bonding, and it is crucial to our ability to observe, perceive, and make complex decisions. Tests have revealed that people with impaired vagal activity have also been diagnosed with depression, panic disorders, Post Traumatic Stress Disorder (PTSD), irritable bowel syndrome, anxiety, panic disorders, violent mood swings, fibromyalgia, early Alzheimer’s and obesity. Given the state of society today and the vast array of dis-eases associated with unhealthy Vagus Nerves, it doesn’t take a medical doctor to conclude that by healing our collective Vagus Nerves, we can heal a lot of societies woes.

Scientists have discovered that artificial Vagus Nerve Stimulation (VNS), through electrical impulses via a surgically implanted pacemaker like device, shows promising results in reducing depression, anxieties and even conditions such as epilepsy and obesity. VNS has also shown positive effects in promoting weight-loss as the signals to the brain of ‘fullness’ are more easily transmitted. But what if there were a less intrusive and more natural way to stimulate and heal the Vagus Nerve?

Automated Habit Formation

Human Beings have an Autonomic Nervous System (ANS) that is the body’s automatic regulatory system of nerves and controls that do all the background tasks that keep the body operating. The ANS is comprised of three separate subsystems, the Parasympathetic Nervous System (PNS), the Sympathetic Nervous System (SNS) and the Enteric Nervous System (ENS).

The Parasympathetic Nervous System is responsible for many of our resting functions such as lowering heart rate, increasing digestive & gland activity and sexual arousal, the Sympathetic Nervous System is mainly associated with modulation of hormones and neurotransmitters relating to “flight or fight” responses.

The Enteric Nervous System is generally considered by scientists to be involved predominantly with food digestion, waste elimination and sending full/hungry signals to the brain. However, that doesn’t explain why 90% of the nerve fibers of the ENS run one way, from the stomach area, through the vagus nerve and up into the brain.

Furthermore, 95% of the body’s serotonin is produced in the gut, not in the brain as most people would assume, making it even more likely that the total functionality of the ENS is far greater than managing our gastrointestinal needs. When you stop to consider that 90-95% of our thoughts occur in our subconscious minds, and also the idea that the Enteric Nervous System is also the organ of the subconscious mind, is it any surprise that most of the nerve fibers between the two systems originate in the ENS or that most of the serotonin is also produced in the ENS?

The cerebrospinal system is the organ of the conscious mind and is the channel through which we receive conscious perception from the physical senses, and exercise control over the movements of the body. While the cerebrospinal or central nervous system (CNS) has the brain as its control center, the ENS has a ganglionic mass in the belly known as the Solar Plexus, often referred to as our second brain*, as its central processing unit and it is in this coprocessor that most of our everyday tasks get executed from. When things in our life become ‘second nature’, they are effectively processed through our ENS rather than our CNS.

It is our Vagus nerve that provides the gateway between the two systems, acting as a bioinformational data bus that routes the impulses going through in both directions. Since the Vagus Nerve acts as the central switchboard between our two nervous systems, it should not come as a surprise that impaired functioning of this one nerve can lead to so many different conditions and problems.

Our consciousness’s natural tendency is to compartmentalize tedious tasks so that the brain can focus on higher priority activities. As we go through life and learn to do things, such as tying our shoes, it would take far too much of our brain’s capacity to have to focus on every small aspect of life so once most things are learned with our conscious awareness, they then get handed over to our automatic background systems. Over time more and more repetitive tasks go from originating in our conscious minds to happening in our subconscious minds.

When an athlete is said to be ‘in the zone’ and performing at near perfect levels, it is because they are practically and literally almost unconscious and functioning entirely through their ENS. And when someone has an intuition, or in other words they have a ‘gut’ feeling, that information is coming to them through the Solar Plexus and when we say that someone has learned to play a song ‘by heart’, in reality, it would probably be more accurate to say they learned how to play ‘by solar plexus’!

Why Laughter IS the best medicine

Humans have two natural albeit involuntary methods of VNS that have been long considered to be therapeutic, both laughter and weeping. There is ample scientific evidence suggesting that both laughing and sobbing are extremely beneficial for our health and in the context of Vagus nerve research, it is obvious how these two acts can promote healing and wellness through the increase in vagal stimulation.

However, there is also powerful breathing technique to manually and naturally stimulate the vagus nerve, called the Sudarshan Kriya. Scientists have found that SK&P (Sudarshan Kriya along with the related Practices, of yogic asanas, pranayams (including Nadi Shodana) and meditation) can be extremely effective at opening up this vital channel of energy.

In the ancient Sanskrit language, Sudarshan translates to ‘right vision’ and Kriya mean purification process. The Sudarshan Kriya is rhythmic breathing method that has been known to create profound transformations in the people who practice it. The Sudarshan Kriya has been scientifically proven to help cure symptoms associated with Post Traumatic Stress Disorder, provide relief for people suffering from addictions of many forms, helps reduce cortisol (the human ‘stress’ hormone), cut down on cholesterol, improve sleep patterns and in general, create a better sense of peace of mind and well being. Basically, the same list of symptoms associated with impaired Vagal activity are all conditions known to be significantly improved through SK&P.

Scientific Research on Sudarshan Kriya

Scientists in the west have been studying the effect of various forms of breathing exercises on our mental and physical health for many years and Yogis from India have been emphasizing a variety of techniques featuring the breath for thousands of years so this is nothing new, but what is new about the Sudarshan Kriya is just how it works.

Of all the various functions of our autonomic nervous systems, from heart beat, perspiration, hormonal release, gastrointestinal operation, neurotransmitter secretion, etc., the breath stands alone as the only subsystem the conscious mind can put into ‘manual override’ and so it is through manipulation of the breath that we can recalibrate the entire system.

Dr. Richard Brown M.D., Associate Clinical Professor of Psychiatry at Columbia University, is one of the first clinicians to successfully correlate impaired Vagal activity with so many different diseases. He has theorized that SK&P contributes to a state of alert calmness by its effect on the Vagus Nerve, which is vital in transmitting data between our two nervous systems. Dr Brown also suggested that other mechanisms by which SK&P works are by relaxing of stress response systems, neuroendocrine release of hormones, nitric oxide neurotransmission, fear conditioning circuits (prefrontal cortex and limbic system), and thalamic generators.

There are many environmental factors that have been associated with impaired Vagal Activity including stress, excessive adrenaline and hormone secretion, over stimulation from television/film/video games, diet and lack of exercise. Interestingly, brain wave rhythms measured during and after SK&P are similar to those of babies.

One of the foremost research experts on the effects of Vagal nerve stimulation through SK&P is Stephen Porges, PhD. Dr. Porges postulates that the different rhythms of breath in SK&P may stimulate different diameter fibers of the vagus nerve. This makes SK&P unique and likely to have a much wider range of applications and effects than the currently available electronic vagus nerve stimulator.

SK&P Promotes Changes at the Molecular Level

Probably the most exciting scientific findings regarding the benefits of Sudarshan Kriya come from Dr. Fahri Saatcioglu PhD. of Oslo, Norway. In his most recently published findings, Dr. Saatcioglu has provided evidence for how SK&P actually enhances gene expression and alteration which leads to a plausible explanation for how practicing Sudarshan Kriya regularly promotes anti-aging in the body by encouraging DNA strands to repair themselves. According to Dr. Saatcioglu, “during Sudarshan Kriya, yoga and related practices, changes in the way our immune cells use the genetic information in their DNA are increased. This may then result in processes in these cells which may contribute to their function and may also affect the functioning of tissues and organs which then can affect the whole physiology “, adds Saatcioglu, “these data suggest that previously reported therapeutic effects of yoga practices have an integral physiological component at the molecular level”.

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 experienced within three weeks. At the three-month follow-ups, patients remained stable and in remission. Published studies further suggest that SK&P normalizes patients’ brain-wave patterns, increases serum prolactin (a “well-being” hormone), and has been proven to be as effective as standard anti-depressant drug regimens.

Dr Stephen Larsen, Ph.D., has researched the neurophysiological responses before, during and after SK&P. He conducted experiments measuring EEG (recorded at 19 cortical sites), EKG, heart rate, galvanic skin response, hand skin temperature, pulse plethysmography and blood pressure. He found that SK&P produced significant changes in every physiological measurement. Significant increases in beta activity were observed in the left frontal, occipital, and midline 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 in SK&P practitioners. It is striking to note that SK&P 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. 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 SK&P and after the first session. There was a significant fall in lactate levels after SK&P, suggesting that it induces a state of relaxation. Dr. Larsen’s results indicate that over a period of time, the practitioner’s health becomes more robust, flexible and able to deal with the challenges of stress. This research further reinforces the theory that through the Vagal Nerve stimulation that the Sudarshan Kriya provides, the many conditions associated with impaired Vagal activity can all be addressed.

Antioxidant Response to SK&P

The body is constantly exposed to environmental toxins, and its cells continuously produce normal metabolic by-products. 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 SK&P on antioxidant enzymes. Levels of three major antioxidant enzymes—superoxide dismutase (SOD), catalase, and glutathione—were all found to be 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 an enhanced defense against oxidative stress on the body.

Effect on Cortisol, the “Stress Hormone”

Several studies have demonstrated SK&P leads to a significant reduction 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 (Group 1) were compared with beginning practitioners (Group 2) during their SK&P sessions. The beginning practitioners were also measured before learning SK&P, while listening to classical music (Group 3). Among 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 they experienced less physiological stress under the demands of daily living. The significant further fall in serum cortisol levels, during and following SK&P, among beginning and regular practitioners, suggests that regular practice of SK&P progressively develops greater levels of both relaxation and resilience to stress.

The Mind Body Relationship

The interaction of the conscious and subconscious mind requires a congruent interaction between the corresponding systems of nerves, our Autonomic Nervous Systems and our Cerebrospinal Nervous Systems. Again, the interface between our two nervous systems is made by the vagus nerve, which passes out of the cerebral region as a portion of the voluntary system to the thorax, networking out to our hearts and lungs, and ultimately passing through the diaphragm it loses its outer coating and becomes merged with the nerves of the Solar Plexus, thus establishing a binding connection between the two and making humans the self aware beings that we are.

Having an understanding of the dual nervous systems, the relationship between unhealthy vagal activity and a myriad of diseases, the knowledge of how the health of our nervous systems directly corresponds do our mental health, it makes sense that healing the Vagus Nerve can provide profound benefits.

Practicing Sudarshan Kriya, in conjunction with a comprehensive set of yogic postures and pranayamas, assists in fine tuning the nervous systems and healing this most vital organ. While it seems obvious that the action of SK&P works through Vagus Nerve Stimulation, this is probably a gross over simplification of the overall beneficial biophysiological effects of the practice and scientists continue to analyze other ways SK&P functions on the nervous systems as well.

Sports Performance Enhancement

Although no specific empirical data has been scientifically gathered yet on enhancing athletic and sports performance through SK&P, it only stands to reason that a technique with the proven benefits of improved intuition, increased clarity of mind, quicker reaction times, greater composure and significantly more stamina and endurance would aid any competitor in any sport increase performance levels.

Self Defeating Mental Habits

In conclusion, there is one more vital piece to this puzzle to ponder over. If you think about the automatic habit forming mechanism in place and how thought patterns (such as the act of tying a shoe) go from the conscious mind to the subconscious mind, it is important to understand that this same transference also happens in the case of mental habits as well. So many of us have self-defeating mental habits such as guilt, blame, victimness, complaining, the sense of lack, defensiveness, etc. and what’s important to keep in mind is that many of these thought patterns have been committed to our subconscious thoughts. They’ve become as automatic as so many other habits and unless we actively bring these mental habits back up into our conscious awareness, they will continue to persist and bring misery and sorrow into our lives.

It is important to remember that once an impaired Vagus Nerve has been returned back to health, the harmful negative habits that have been accumulated over years of impaired Vagal Activity don’t automatically disappear. It is vital therefore, to be mindful of these common mental patterns and bring them to your awareness, back into your conscious mind, so they can be disarmed and removed.

*While the Enteric Nervous System (which includes the Solar Plexus) has also been called the second brain over the past few decades, the Solar Plexus has been called the second brain in the east for thousands of years.

Source: Waking Times - 20th May 2013

Sudarshan Kriya, a stress buster

2013-03-29T20:16:00.000+05:30

MANGALORE: 'Sudarshan Kriya' is an ancient but potent breathing technique, reintroduced to the society, by Sri Sri Ravi Shankar through Vyakti Vikas Kendra in 1982.

This includes two simple yoga techniques -- Pranayama and Poornayoga. Pranayama is a technique to govern the breathing process and Poornayoga includes practise of simple yoga postures.

Sumana Kamath of Vyakti Vikas Kendra, Mangalore Information Centre, says the practice of these two techniques known as 'Sudarshan Kriya', brings about rejuvenation of mind and body, balance of mind and thought and emotional intelligence.

Kamath points out that breathing is normally an unconscious process. Through the practice of Pranayama, a person will learn to consciously govern the breath to bring harmony into the body, mind and spirit.

She says that human existence can be broadly divided into three categories -- thinking, feeling and being conscious. The common link between all these activity is 'attention or awareness'. "But our attention either remains at one place in the case of continuous concentration or it moves between various places. Longer attention in one particular part of the body, helps build up stress in that part. This leads to physical malfunction and irregular breathing". Kamath adds that Sudarshan Kriya normalises breathing by concentrating on breathing systematically.

Explaining the process of practising Sudarshan Kriya, Kamath said first the eyes have to be shut to cut off external stimuli so that one concentrates on him/herself. Then shift to 'Vajrasana' position which straightens the spinal cord and makes the movement of attention between the brain and spinal cord hindrance free. It also helps in breath freely.

The three positions of Pranayama, which incrementally takes arms from down to up, physically engages muscles in the neck and shoulders, thereby relieving pressure built-up in them due to stress.

The 'Ujjai' breathing technique concentrates attention in the spinal cord, which controls breathing in normal circumstances also. In 'Bhastrika' position, breathing out forcefully, the respiratory tract gets purified and expands.

The final stage of Kriya is 'Sukasana' position which involves rhythmic inhalations and exhalations of long, medium and short duration.

Kamath said that it takes only about 30 to 45 minutes to do the short Sudarshan Kriya. It can be practiced at any time during the day, except when stomach is full. Spending some time doing the kriya away from one's busy schedule, is a great stress reliever. Coupled with light physical exercises, its benefits are manifold.

Source: Times of India: Sept. 9, 2003

Prana level (Life force energy) and Sudarshan Kriya

2013-01-09T21:25:00.000+05:30

Sri Sri Ravi Shankar: There are ten types of Prana (the subtle life force energy). Of these, there are five major and five minor kinds of Prana. Today let me just talk about the five major types of Prana.

The first major type of Prana is called Prana which arises from your navel upwards to the top
of the head.

Then there is another type of Prana that goes downwards from the navel, and it is called Apana.

When the Prana level is too high, you cannot sleep; you can get insomnia and you feel very jittery. However, if the Apana level is too high, you feel so dull that you do not even want to get off the bed.

Have you had this experience? Sometimes you feel so heavy, gross, and dull. This is due to the imbalance of Apana.

The third type of Prana is Samana which is present as the digestive fire in the digestive system, i.e., in the stomach. It is the agni or the fire that helps digest the food.
Samana is that which helps indigestion, and it also helps other bodily systems. It helps in balancing the system.

Then there is Udana Vayu or Udana Prana which is somewhere near the heart region and is responsible for emotions.

In Sudarshan Kriya, people cry or they laugh, and you find that all these emotions well up. This is due to the Udana Vayu. So this Udana Vayu is responsible for all the emotions.

Then the fifth type of Prana called Vyana which is responsible for all the movement in the body. It is spread all over the body.

In Sudarshan Kriya, you feel some tingling, some energy all over the body. Have you all experienced this?

What happens in Sudarshan Kriya is, all the five Pranas get balanced, and that is why you cry, or you laugh, and you feel a tingling all over the body. That is the specialty of Sudarshan Kriya.

You also tend to feel very hungry after the Kriya, is it not so?

So, these five Prana in the body run our lives.
If Samana is imbalanced, then it gives rise to digestive problems, and you cannot digest the food properly, or you may experience nausea. All this happens because of an imbalance of the Samana Prana.

When Udana Prana is stuck, you feel an emotional block that also affects your thinking and your mind.

When the Vyana which is all over the body is imbalanced, then you have joint pain, or movement trouble, and either you become too jittery and restless, or you may feel like you do not want to do anything.

Moving around anywhere in such a state gives discomfort and creates restlessness in the body. All this is caused by the Vyana imbalance.

After Sudarshan Kriya, you would have noticed that all these imbalances go away. Has this not happened to all of you?

All earlier discomfort in the movements of the body, or its circulation, or some pains due to Vyana imbalance, all disappeared after Sudarshan Kriya.

Is Sudarshan Kriya hyperventilation?

2012-12-23T00:41:00.002+05:30

Sudarshan Kriya is not hyperventilation. A person hyperventilating will often experience lightheadedness, blurred vision, muscle spasms of hands and feet, a general feeling of being unwell, fainting and loss of consciousness.

In contrast, Art of Living course participants learning Sudarshan Kriya report a state of deep relaxation while feeling rejuvenated and re-energized. Clearly the experiences of persons practicing Sudarshan Kriya are exactly the opposite of what a hyperventilating exercise would be expected to produce. -- Bharti Verma, M.D. (The Way of Grace, by David Lucas Burge and Gary Boucherle)

Is Sudarshan Kriya Safe?

2012-12-23T00:37:00.000+05:30

Sudarshan Kriya is completely safe and without any negative side-effects.

When you enroll for the Art of Living course, inform the Art of Living instructor about your particular health conditions if any (eg. pregnancy, high blood pressure, psychiatric disorder, etc). The Art of Living instructor will then provide special directions based on your health condition.

Lots of research has already been published on the Sudarshan Kriya. The positive impact of Sudarshan Kriya has also been accepted and shared in the Harvard Health Report.

My experience of doing Sudarshan Kriya

2012-11-30T17:44:00.000+05:30

Millions of people from all walks of life have been touched by the healing power of the Sudarshan Kriya.

Here is an opportunity to share YOUR experience of Sudarshan Kriya with the world; You never know who may benefit.

Please use the comment box below to share your Sudarshan Kriya experience.

Sudarshan Kriya video

2012-11-25T17:23:00.002+05:30

Here is a beautiful Sudarshan Kriya Video. It will help you understand how Sudarshan Kriya eliminates stress, fatigue and negative emotions such as anger, frustration and depression, leaving you calm yet energized, focused yet relaxed.

Video source: Art of Living TV

Yoga Reduces Anxiety in Individuals Resistant to Other Treatments

2012-03-16T19:48:00.000+05:30

Anxiety can cause significant impairment in individuals, including lost time from work, decreased quality of life, substance dependence, depression, and even suicide. Many individuals who receive anti-anxiety medication respond relatively well but struggle with the negative side effects of medication, which include weight gain, sexual impairment, nausea, and even addiction. People who receive mindfulness-based treatment or cognitive behavioral therapy for symptoms of anxiety often discontinue treatment before they have realized any marked improvement. Finding effective and easy to administer treatments that can be used in conjunction with medication and other therapies could help decrease the overall cost of the illness and significantly improve the lives of those suffering with anxiety. One form of alternative therapy that has shown positive results in some anxiety-related disorders is yoga. Martin Katzman of the START Clinic for Mood and Anxiety Disorders in Canada recently conducted a study to determine how beneficial the addition of Sudarshan Kriya Yoga (SKY) would be in clients with treatment-resistant anxiety.

Previous studies have shown that individuals with generalized anxiety disorder (GAD) often suffer with other conditions, including panic, social phobia, and depression. Additionally, the physical health of anxious individuals suffers as well. SKY and the breathing techniques taught through yoga encourage relaxation and decrease stress. Existing evidence shows that these methods help people improve their response to stress and can alleviate symptoms associated with depression and anxiety. For his study, Katzman chose individuals who had GAD and had been receiving traditional therapy and medication for at least 2 months. The participants were enrolled in 5 days of SKY and taught how to practice breathing exercises at home. Using the Hamilton Anxiety Scale (HAM), Katzman assessed the 31 participants after the experiment and found a dramatic decrease in symptoms of GAD. Specifically, the participants reported far fewer physical symptoms and less worry, one of the primary factors associated with anxiety. Katzman believes that these results, which demonstrated effectiveness in those with treatment-resistant anxiety, provide hope for those suffering with GAD. He added, “The integration of Eastern mind-body practices and Western medicine bodes well for alleviating anxiety symptoms in those suffering from serious remission-resistant GAD.”

Source: Good Therapy

'Doing Sudarshan Kriya is the best'

2012-02-17T12:13:00.000+05:30

...says model Nethra Raghuraman, who follows the Art of Living

My personal de-stress mantra is...

doing the Sudarshan Kriya, which is the best. I do it everyday for about 20 minutes, and it makes a big difference to my life. I have been following the Art of Living since the past four years. Besides this, I also workout or run, which makes me feel good.

Tips to de-stress...

I have personally experienced shocking changes but in a good way, since I have been following the Art of Living. And so, I highly recommend this to others. I also recommend that people workout regularly as it the keeps the mind and body fit.

Source: Times of India | 16th Feb 2012

Sudarshan kriya, pranayam can cut examination stress

2012-01-31T13:08:00.001+05:30

Do you want to get rid of examination stress and score high marks? Just practice sudarshan kriya and pranayam everyday for three to six weeks before the examination, and your stress levels will come down considerably.

Yoga researchers have found that regular practice of sudarshan kriya and pranayam before the examination will help lower total cholesterol (TC), triglycerides (TGL) and very low density lipoprotein (VLDL). This will reduce the stress caused by examination fear.

Dr Swapna Subramanian and her team from the department of medical research, SRM Medical College, collected the blood samples of engineering students before and after practicing sudarshan kriya and pranayam during examinations. Exam stress changes the lipid profile and blood parametres, which may increase the TC, TGL and VLDL count. The change in blood composition includes neutrophils, lymphocytes and platelet count.

Yoga exercises related to sudarshan kriya and pranayam bring back the blood profile to normal levels and remove examination stress in students, particularly when the examination has a vital effect on their career.

“Our results have shown that three to six weeks of sudarshan kriya and pranayam had reduced the elevated lipid profile, haematological parametres and improved lymphocyte levels,” she pointed out.
The yoga exercises of sudarshan kriya and pranayam include neck roll, shoulder rotation and controlled breathing. Some asanas like yoga nidra are also part of the stress relieving exercises.

Source: Deccan Chronicle - Hyderabad

Sudarshan Kriya powers Tine's Mount Everest climb

2011-12-20T10:26:00.001+05:30

Mount Everester Tine Mena tells how the Sudarshan Kriya helped her when she was struggling to breathe!

She has not only climbed the Mount Everest, but also conquered the summit of life. Coming from a remote village in Arunachal Pradesh, India and born into a poor family of farmers, Tine Mena had to scale many a peak of life before she actually climbed the famed Himalayan summit. For the record, this 25-year old from Eshali village near the Indo-China border scaled the peak on May 9, 2011, becoming the first lady from the North East India to do so.

Everything, except her grit, was going against her. The raging wind had knocked off her tent when she reached 7200m, forcing her to take shelter in the tent of another expedition. She was fatigued. On the eve of her D-day, she had to survive on a half-a-packet of instant noodles. Her wireless phone was already off power, which meant there was no communication with the base camp for three days.

Yet nothing mattered to her. She lived, slept, and dreamt only Mount Everest until her courage won the day at 11am on that memorable Monday. “My ability to take everything in its stride and stay relaxed under trying circumstances proved to be the most vital and powerful weapon for me,” she reveals.

Read More: Art of Living Global Site

Veterans learn to use yoga and meditation exercises to reconnect with their emotions in a UW-Madison study

2011-12-02T20:07:00.003+05:30

Rich Low of Madison served as an infantry officer in the Army in Iraq in 2005 and 2006, leading some 280 combat missions. When he came back from the service, he didn't think his experience affected him in any major way. He had nightmares, and he startled easily, but he chalked that up to just something veterans live with.

Then he enrolled in a study he initially wrote off as "just some hippie thing," where he learned about yoga breathing and meditation. A year later, Low, 30, sums up his experience with two words: "It works."
That's the idea behind the study coming from The Center for Investigating Healthy Minds, at the Waisman Center on the UW-Madison campus. Researchers there, including associate scientist Emma Seppala, believe something as simple as breathing can change the lives of veterans returning from Iraq and Afghanistan, even those who don't think they have post-traumatic stress disorder.

"Military people don't want to be seen as victims, they're so brave," Seppala said. "They're not always open to therapy because they hate the victim status, so we want to give them practices to empower them with tools they can use to help themselves."

To that end, the scientists at the CIHM plan to take what they learned in the pilot study and back it up with neuroscience, with a larger study planned for early next year.

"There will be the inclusion of a very significant neuroscience component in this new phase," said Richard Davidson, founder and chair of the CIHM. "We'll use state-of-the-art brain imaging methods to examine changes in brain functions and structure that are induced by these interventions."
Emotions resurface

Last year's pilot study involved a weeklong regimen in which veterans learned a yoga breathing technique called Sudarshan Kriya yoga, which involves cyclical breathing patterns, along with mindfulness meditation. Seppala said the treatment holds promise for PTSD symptoms, which include intrusive thoughts, emotional numbness and hypervigilance.

Emotional numbness is something Travis Leanna, a 25-year-old veteran and UW-Madison student, identified with after returning from Iraq, where he served with the Marines for six months.
"The study was an eye-opener," he said, after admitting he signed up for it because of the stipend involved. "I didn't have PTSD, but I felt disconnected."

After a close family member committed suicide in 2009, Leanna said, "I was almost unaffected, I didn't feel it. I looked at life objectively, like I was just going through the motions."

He signed up for the meditation study with low expectations. "I thought what they were proposing was pretty goofy. I thought, ‘They're going to tell me to clear my mind — what does that even mean?'"
In the end, it meant something that came as a shock.

"It brought back my feelings. The experience opened me up," Leanna said, so much so that he continues to use the breathing techniques often.

"They help me focus and de-stress," he said. "That experience changed my life, and I don't even have PTSD."
‘Embryonic stage'

Science seems to be just catching up with ideas espoused by ancient practices such as yoga and meditation.

"The goal of these kinds of practices is to change one's relationship to the trauma, change one's relationship to the negative emotions and intrusive thoughts that may arise as a consequence of the trauma," Davidson said.

"By changing one's relationships to these disturbing emotions and thoughts, the goal is that eventually those emotions and thoughts will decrease in their intensity," he said, allowing veterans to move past their trauma.

This sort of treatment could also help those who struggle with mood disorders, such as anxiety and depression, that aren't associated with military service.

"There is a little bit of evidence in the scientific literature that speaks to the efficacy of these interventions for a broader range of disorders, although it's also important to underscore that the work in these areas is at a very embryonic stage," Davidson said. "Our work is really part of a new chapter in research on the applications of these methods with specific clinical groups using rigorous controlled designs."

The scope of this study will be determined by private funding, as parts of the research require many resources, such as the brain imaging component, Davidson said.

Coping styles
The scientists are seeking veterans to participate in this next larger study, which will examine the differences between the yogic breathing technique versus meditation.

One of the main goals of the new study is to determine who will benefit most from which treatment. As Davidson said, "One size may not fit all."

Indeed, veteran Low underscored the differences in coping styles among veterans.
"In the military, the way of dealing with an intense situation — like if someone in your platoon is killed — is to sit with chaplain for a ‘cry session' for maybe an hour, and then you just have to move on," he said.
The tools he learned at the CIHM take about the same time, and they work for him, but "each person is unique," he said. "You have to have several ways to deal with things."

Caught on film
The research study is the subject of a documentary film called "Free the Mind," which will be released in 2012. Phie Ambo, the documentarian, contacted Davidson with the idea of a film on the work being done at the CIHM.

"She filmed me in very remote places of the planet," he said, but the focus of the film is on the veterans.
Seppala, the head scientist on the study, said she was thrilled to have the documentarians chronicle the experiment and capture the emotions involved.

"It's so wonderful to have this film, so that the experience is more than just a paper in a journal," she said.
Low is featured in the film, and he expressed hope his participation will help other veterans who may be reticent to admit they need help.

"Appearance means a lot in the military. Our uniforms have to be perfectly ironed and starched. We're not used to dropping our guard," he said. "I had to let my guard down big time, but that's incredibly valuable if it helps people."

Low's altruistic philosophy comes from a very personal place. After coming back from Iraq, he said he started to feel a lot of intense guilt and frustration, "guilt at things that I had been a part of."
He withdrew emotionally, and his loved ones took notice.

"I think the breathing released a lot of stuff I had kept bottled up," he said. "This study took me back through my events in Iraq, and my body finally started dealing with the things in my mind."

Earlier this year, after the study, Low went hunting with his dad. His easy demeanor impressed his father, who remarked, "You're you again. The you from five years ago."

Source: Wisconsin State Journal

30 years of Sudarshan Kriya

2011-09-18T17:30:00.003+05:30

BANGALORE: Founded 30 years ago to create a stress-free and non-violent world, the Art of Living gave breathing a new dimension. On September 17, 1981, the Sudarshan Kriya was revealed to AOL founder Sri Sri Ravishankar on the banks of the Bhadra river in Shimoga district. On Saturday, 30 years later, Sri Sri goes back in time and tells STOI about this health-promoting breathing technique. Excerpts:

How did it feel when Sudarshan Kriya was first revealed to you? It was just like giving birth to a long-awaited child.

Why did you observe silence for ten days? Ten days of silence and fasting was an inner calling. I had already travelled around the world. I had taught yoga and meditation. But I wasn't satisfied. I was concerned about how to help people live a happy life. I felt something was lacking. I wanted to bridge the gap between inner silence and outer expression of life. There was something lacking. So I took the vow of silence.

During the ten days of silence, the Sudarshan Kriya came like an inspiration. Nature knows what to give and when to give. After I came out of this silence, I started teaching whatever I knew and people had great experiences.

Who revealed it to you? Not somebody. I had several visions which I'll reveal at the proper time.

Source: The Times of India - Bangalore

The Stress-Breath Connection (Huffington Post: Michael Fischman)

2011-08-30T11:43:00.002+05:30

The breath can be a powerful tool for regulating the mind and eliminating stress and impurities. Inhalation brings vital energy to the body, and exhalation relieves stress and eliminates toxins. The breath is also related to the vital life force or bio-energy. In the East, this vital force is known as "prana" or "chi." A lack of this energy results in lethargy, irritability, low enthusiasm, doubt and even depression. Conversely, more of this energy results in an overall improvement in productivity, health and interest in life.

There is another fascinating aspect to notice about the breath. Every emotion creates a specific rhythm or pattern of breath. When someone is anxious, under pressure or stressed there is a deviation in the natural rhythm of the breath, which limits energy and mental clarity. When centered and relaxed, the breath becomes more full and light, and efficiency and enthusiasm increases.

For the past 20 years, I have been teaching a powerful breathing technique, developed by Sri Sri Ravi Shankar, called "Sudarshan Kriya Yoga" (SKY). It makes use of the relation between breath and emotions by including specific rhythms of breath that harmonize the body, mind and emotions and help individuals find relief from stress. Published studies have shown that after only one experience of SKY, there is an increase of the well-being hormone prolactin, among many other findings. Many of my students see improvements with depression, asthma, relationships, substance abuse, paralysis, arthritis, sexual dysfunction, coronary problems and other problems.

Several years ago, while I was in Australia, a woman named Betty showed up at one of my courses. She had lost her husband a dozen years earlier and had never recovered emotionally. She hadn't left her home for 18 months! The psychiatrist who recommended her to me had diagnosed her as agoraphobic, having an abnormal fear of crowds and public places. Medication hadn't worked, and she was willing to try anything. When I first saw her, I thought she might be a homeless woman, hunched over in the back of the room with a forlorn face. Her personal hygiene was appalling, and she smelled so bad that no one came near her. But she came back each of the course's four days, and she followed all the instructions. After her first experience with Sudarshan Kriya, the key breathing technique, she already seemed more natural and relaxed. She waved goodbye to me when she left the session. No one recognized her when she returned to the class the next day. She had showered, brushed her hair and changed her clothes for the first time in weeks. She still didn't speak to people, but she now had a constant smile on her face. By the end of the course, she was interacting briefly but regularly with other people in the class.

Betty was committed to doing the kriya daily. And when I returned three weeks later for a follow-up session, she was waiting for me. She wore a beautiful dress and greeted me with a bouquet of flowers. She told me that her whole life had changed. She had gone to the library a few times and had started cleaning her home. I could tell she still had traces of her illness but she was clearly on her way. Within three months, she was volunteering at a senior center once a week and thinking about getting a job.

I see this sort of thing so often, but the results from the simple, skillful use of the breath are so outsized that I can't say I fully understand it. There is one other aspect to the breath that seems key. It is common for people to find their thoughts and feelings vacillating between regretting the past and worrying about the future. This is a major aspect of stress and even emotional trauma.

Of course, the only time a person can be happy is right now, not in the past or future. And the breath is always in the present. Attending to the breath becomes a simple way to bring the mind and emotions to the present and give a rest to the habit of traveling to the past and future.

Michael Fischman is a leader in the field of personal development. He is a founding member and current president of the U.S. Art of Living Foundation.

For more information, visit http://www.artofliving.org

Source: Huffington Post: Michael Fischman

Sudarshan kriya helps in curing drug addicts

2011-08-30T11:38:00.004+05:30

LUDHIANA: The Art of Living group has claimed to have cured 8,000 drug addicts through its various camps, which are being regularly organized in various areas of the city. During a press conference at the Satluj Club on Wednesday, representatives of the Art of Living claimed that Sudarshan Kriya, a yoga posture, has proved to be the best solution for helping people recover from the deadly addiction of drugs.

Pardeep Choudhary, an activist of the Art of Living, said, " Drug addiction centres being run by government are not enough to help drug addicts. In fact, people are afraid of going to these centres. On the other hand, we are using other ways to cure the patient. A drug addict does not need any medicine but only mental support."

The Art of living is running anti-drug addiction camps in rural parts of Ludhiana. According to another activist Munish Chopra, "We are getting very good response in Ludhiana. We are running such camps in some parts of Doaba. But main stress is on Ludhiana."

Ludhiana - City - The Times of India

Sudarshan Kriya - In the news

2010-08-23T10:27:00.012+05:30

'The Vagus Nerve and the Healing Promise of The Sudarshan Kriya': May 20, 2013

'Yoga Reduces Anxiety in Individuals Resistant to Other Treatments': March 14, 2012

'Doing Sudarshan Kriya is the best': Feb 16, 2012

Sudarshan kriya, pranayam can cut examination stress: Jan 29, 2012

Veterans learn to use yoga and meditation exercises to reconnect with their emotions: November 20, 2011

30 years of Sudarshan Kriya: Sep 18, 2011

The Stress-Breath Connection (Huffington Post: Michael Fischman): August 29, 2011

Sudarshan Kriya powers Tine's Mount Everest climb:
May 9, 2011

Sudarshan kriya helps in curing drug addicts: Aug 19, 2010

Sudarshan Kriya, a stress buster: Sept. 9, 2003

Medical findings about the Sudarshan Kriya Yoga:

2010-08-10T19:52:00.000+05:30

A world conference on science, consciousness and spirituality held in New Delhi noted the key findings of research conducted on the Sudarshan Kriya Yoga (SKY). Below is a simplified synopsis:

1. Less depression, more elation
Dr Richard Brown from the USA has postulated that SKY contributes to a state of alert calmness through its effect on the vagus nerve. The vagus nerve is crucial in social bonding, empathy and love; it is the centre of our gut instincts and is crucial to our ability to perceive, observe and make complex decisions. Impaired vagal activity is found in people with depression, anxiety, panic disorders, irritable bowel syndrome, violent adults, post traumatic stress disorder, early Alzheimer’s and obesity.

2. Sleep like a baby
`Stephen Porges suggested that the different rhythms of breath in SKY stimulates different fibers of the vagus nerve. This makes SKY unique and likely to have a much wider range of effects. Interestingly, brain wave rhythms during and after SKY are similar to those of babies.

3. Think Positive
Dr Fahri Saatcioglu from Oslo did a 6-week study on the effect of SKY on the relaxation response and feeling of wellness on 109 subjects. 56 of them went through the SKY course and performed SKY yoga daily for 6 weeks. The other 53 relaxed in an armchair for 15 minutes daily for the same period. 6 weeks later, a significant increase in the experience of wellness in the SKY group was noted as compared to the ‘armchair’ group. There was a sharp decrease in anxiety, depression and stress and a marked increase in optimistic thinking in the SKY group.

4. Live longer
Dr Neeta Singh from New Delhi studied the effects of SKY on the genes that affect stress related pathways of the human body. She found an increase in vital antioxidant enzymes that are responsible for a longer life span and better protection against cancer.

5. Healthy heart, skin and blood pressure
Dr Stephen Larsen from the USA studied neurophysiological responses before, during and after SKY. The tests run were EEG (recorded at 19 cortical sites), EKG, heart rate variability, galvanic skin response, hand skin temperature, pulse plethysmography and blood pressure. He found that SKY practices produced significant changes in ALL physiological measures. It appears that over a period of time, the practitioner’s health becomes more robust, flexible and able to deal with the challenges of stress. This explains why regular practice of SKY is very important.

6. Decreased work-related stress
Dr Vedamurthachar from Bangalore studied the effect of the AOL Course on occupational stress and anxiety among 60 software engineers. At the end of a month, the 30 engineers who took the AOL course showed a sharp reduction in anxiety and improvement in stress coping skills as compared with the 30 controls.

7. SKY and vegetarian meals for good health
E G Lyulyakina from Russia studied the oral micro flora of SKY practitioners. She found that the number of microorganisms in lacto vegetarians were 2-3 times less than that in ‘non strict’ vegetarians. She concluded that practice of SKY and a vegetarian diet reduces the microbial content of the mouth.

8. Fight Cholesterol
Dr Chiplonkar from Pune studied the lifestyle, behavioral and health aspects of 105 adults before and after undergoing the part I Art of Living Course. She found that majority of micronutrients showed a positive correlation with sattvic foods. After the practice of SKY for 2 months, she found a significant reduction in anxiety, sharp increase in antioxidant capacity, reduction in triglycerides and a marginal reduction in oxidative stress.

9. Beneficial for cancer patients
Arielle Warner in USA studied the psycho spiritual benefits of SKY were studied in women diagnosed with breast cancer. The subjects were evaluated 2 weeks before the Art of Living Course, 8 days after the Course and after 5 weeks of regular practice. A significant improvement in quality of life, spiritual well being, positive states of mind and perceived stress was observed after the AOL course and was maintained 5 weeks later.

10. SKY rules over other similar yoga tools
Dr Janis Carter from Australia compared the effects of different modalities like Iyengar and Desikachar yoga, Qi Gong, Sudarshan Kriya Yoga and a multicomponent yoga intervention (MCYI) in treating Australian Vietnam war veterans with long standing Post traumatic Stress disorder. She found that the interventions that used many tools of yoga viz. Sudarshan Kriya Yoga and MCYI showed the greatest efficacy.

11. Psychoanalytical healing
Dr Patricia Gerberg from USA discussed the effects of doing the SKY program in a patient undergoing psychoanalysis since a long time. She found SKY useful in healing negative past impressions and the `dissociation’ that rendered the patient unable to connect with others and with his own feelings.