Sudarshan Kriya

Controlled respiration exercises are aimed at rapidly reducing anxiety and arousal by bringing the body to a physiologically relaxed state (Feuerstein & Miller, 1998). Emotion regulation research shows that respiration and emotion are tightly linked psychological processes (Boiten et al. 1994) and that emotions produce particular rhythms of breath which, when replicated, can induce that emotion (Phillippot, 2002). Research suggests that controlled respiration exercises bring immediate, experienced effects among psychiatric patients (Brown & Gerbarg, 2009). Controlled breathing interventions have resulted in decreased depression (Murthy et al., 1998; Pilkington et al., 2005) and anxiety (Clark and Hirschman 1990). Controlled respiration exercises also appear to reduce pain thresholds (Zautra et al., 2010) and to alleviate withdrawal symptoms in smokers (McClernon et al., 2004). Studies suggest that the effects of controlled respiration techniques on stress and anxiety may be due to respirations’ effects on physiological indicators of autonomic balance including increased tone in the vagus nerve (Raghuraj et al., 1998; Raghuraj & Telles, 2008).
Sudarshan Kriya is a controlled respiration technique taught in the workshops offered by the Art of Living Foundation and the International Association for Human Values . Its effects have been studied in open and randomized trials, both in healthy populations and in populations with psychopathology. Research suggests that Sudarshan Kriya reduces depression, anxiety, and stress, and that it increases well-being, optimism, and mental focus (Bhatia et al.,2003 ; Janakiramaiah et al., 2000; Kjellgren 2007; Kochupillai et al., 2005; Murthy et al., 1998; Vedamurthachar et al., 2006). A recent study suggests that Sudarshan Kriya helps reduce the symptoms of post-traumatic stress disorder (Descilo, T., Vedamurtachar, A., Gerbarg P. L., Nagaraja, D., Gangadhar B. N., et al., 2009). These effects may be mediated by benefits to the immune system (Kochupillai et al., 2005), and improvements in the antioxidant defense mechanisms (Sharma et al., 2003; Sharma et al., 2008). Breathing exercises may be counter indicated for certain health conditions.
A Harvard University health publication describes research on the Sudarshan Kriya's effects on anxiety and health: http://www.health.harvard.edu/newsletters/Harvard_Mental_Health_Letter/2009/April/Yoga-for-anxiety-and-depression
Sudarshan Kriya instructors must undergo standardized training by the International Art of Living Foundation, founded by Sri Sri Ravi Shankar .

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