Leverage evidence-based techniques for better well-being

THE ART OF LIVING’S HEALING BREATHS SKY PROGRAM teaches research-backed techniques that reduce stress, improve sleep, and enhance overall wellness.

The Research

Evidence-based practices that can significantly reduce stress from the very 1st session!

100+ independent studies conducted on four continents and published in peer-reviewed journals have demonstrated a comprehensive range of benefits from practicing SKY (Sudarshan Kriya Yoga and accompanying breathing techniques).

View Summary of research

Covid- 19 Stress

Improved resilience in 6 weeks

In 2 Weeks

Cortisol stress hormone

Sleep

Slow wave sleep

Anxiety

Achieved remission in 4 weeks

Increased_56

In 6 weeks

Life satisfaction

Rapid decline in burnout in just 3 days

Dr. Hemant Sharma and Dr. Christiane Corriveau from Children’s National Hospital conducted an independent study into the techniques provided by Healing Breaths—an organization dedicated to providing evidence-based programs to improve the well-being and resilience of healthcare professionals and leaders. The research resulted in significant findings. In just three days of undertaking the Healing Breaths’ SKY program, healthcare workers showed rapid declines in burnout and significant improvements in anxiety and depression—where previously they had shown clinically significant levels of both.

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SKY enhances deep sleep​

SKY practitioners spent significantly more time in deeper sleep (stages 3 and 4) than age matched controls (~3 time more). They spent 13% of their total sleep time in the deeper, restful SWS state vs. only 4% in the control group.

Sulekha et al (2006)

SKY decreases anxiety

73% of individuals suffering from Generalized Anxiety Disorder (GAD) despite 12 weeks of standard psychiatric care (drugs and psychotherapy) experienced significant reductions in anxiety, and 41% achieved remission 4 weeks after learning SKY. Katzman MA et al (2012)

SKY significantly decreases everyday anxiety.  (*- p value <0.01). Kjellgren et al (2007)

SKY increase life satisfaction

Using standardized life satisfaction measures, participants life satisfaction scores changed from ‘slightly satisfied’ with life to being ‘satisfied’ with life 1 week after learning SKY, which persisted 4 weeks post intervention.

Goldstein et al (2016)

SKY benefits vs mindfulness and emotional regulation

A randomized controlled trial of 131 participants comparing SKY to the interventions of Mindfulness-Based Stress Reduction (MBSR), Foundations of Emotional Intelligence (EI) and a control group found that the participants who practiced SKY Breath Meditation experienced the greatest improvements in mental health, social connectedness, positive emotions, stress levels, depression, and mindfulness benefits.

Seppälä et al (2020)

References

  • Sulekha, S., et al., Evaluation of sleep architecture in practitioners of Sudarshan Kriya yoga and Vipassana meditation*. Sleep and Biological Rhythms, 2006. 4(3): p. 207-214.
  • Katzman, M.A., et al., A multicomponent yoga-based, breath intervention program as an adjunctive treatment in patients suffering from Generalized Anxiety Disorder with or without comorbidities. International journal of yoga, 2012. 5(1): p. 57.
  • Kjellgren, A., et al., Wellness through a comprehensive yogic breathing program – a controlled pilot trial. BMC Complement Altern Med, 2007. 7: p. 43.
  • Goldstein, M.R., et al., Improvements in well-being and vagal tone following a yogic breathing-based life skills workshop in young adults: Two open-trial pilot studies. International journal of yoga, 2016. 9(1): p. 20.
  • Seppälä, et al., Promoting Mental Health and Psychological Thriving in University Students: A Randomized Controlled trial of three well-being interventions. Front. Psychiatry, 15 July 2020.
A Sampling of Independent Studies on SKYTM

An evidence-based breathing technique, SKY facilitates the release of deep stress and harmonizes the body and mind. From reducing stress to getting better rest, these techniques have a demonstrated measurable impact on quality of life. Over 100 independent studies conducted on four continents and published in peer-reviewed journals have demonstrated a comprehensive range of benefits from practicing SKY.

Significant Health Benefits Documented in Independent Research and published in Peer-Reviewed Journals.

Published research shows that SKY significantly reduces stress, depression, anxiety, and post-traumatic stress disorder (PTSD) and significantly increases mental and physical well-being. Research also demonstrates that the effects of SKY reach all the way down to the molecular level, to our DNA.

Mental Well-being:

Restoration and Enhancement of Vibrant Mental Health:

  • Relieves anxiety [1-12] & depression [2, 4, 8-23], PTSD symptoms [3, 12, 17, 18, 24] and stress levels [4, 6, 19, 20, 22, 23, 25-27]
    • significant reductions in anxiety are found in many populations, including a 73% response rate and 41% remission rate in individuals for whom medication and psychotherapy treatments had not provided remission [1].
    • Multiple studies demonstrate that depressed patients who learned SKY experienced a 68-73% remission rate within one month.
    • Significant reductions in PTSD symptoms were found in 4-6 weeks and were sustained at 6 months[17] and one year, with no follow-up after 1 month [3, 17].
  • Reduces impulsivity and addictive behaviors [28, 29]
  • Improved emotional regulation [1, 19, 20, 23, 30-32]
  • Enhanced wellbeing: increased levels of optimism, joviality (e.g. joy, happiness, energy), serenity, social connection, mindfulness, self-esteem, life satisfaction, and quality of life [4, 5, 17, 20, 22, 32-35]
  • Enhanced brain functioning: [15, 16, 26, 36]
    • Increased mental focus / heightened awareness [36]
    • Faster recovery from stressful stimuli [26]
  • Improved Quality of Sleep:[37-40]
    • Restoration of time spent in deep restful stages (stages III and IV) of sleep.[37]
    • Reduced sleep onset latency (length of time it takes to fall asleep).
Physical Well-being:

Enhanced biochemical status:

  • Reduced biochemical markers of stress: cortisol [2, 41, 42], corticotrophin [2] blood lactate [43], ACTH [2], and plasma malondialdehyde (MDA) [2, 44, 45]
    • For example, blood lactate levels in police cadets who did not learn SKY were 4 times higher than their classmates who were randomized to learn SKY, suggesting a greatly increased resilience to stress in SKY practitioners
    • Since stressful physiological responses negatively impact immune, cardiovascular and endocrine systems, as well as mental health, this has significant implications for wellness [18].
  • Increased biomarkers of well-being [46]
    • Significant increases (33%) in the well-being hormone prolactin levels in depressed patients with low prolactin levels from the very first session.
  • Increased levels of antioxidant enzymes (glutathione, catalase, and superoxide dismutase) [6, 43, 47]
    • Antioxidants protect us from many diseases and rapid aging.

Improved immune function:

  • Improved immune cell counts in apparently healthy individuals [25, 29]
    • Some documented within three weeks (neutrophils, lymphocytes, platelet count) [25]
  • Improved immune cell counts in health compromised individuals seen in 12 weeks (Natural Killer Cells) [29]
  • Rapid changes to gene (the building blocks of DNA) expression [47-49]
    • SKY induced changes in the expression of genes in white blood cells (our immune cells) within two hours of starting the practice.
    • This was 4-fold more than simple exercise and relaxation used as the control condition in the same study participants[48].
    • Long-term effects of SKY on expression of 11 genes related to oxidative stress, DNA damage, cell cycle control, and cell death suggests that the long-term benefits of SKY may be mediated in part by regulation of gene expression [47].

Enhanced Cardiovascular and Respiratory Function:

  • Reduced heart rate
    • In both healthy and health compromised individuals [50-52] [6]
  • Reduced blood pressure
    • In both healthy and health compromised individuals [6, 45, 50, 51]
  • Improved Heart Rate Variability [23]
  • Improved cholesterol and triglyceride (lipid) profiles: [44] [6, 25]
    • Sometimes seen as early as 3 weeks, with no change in diet [44]
  • Improved respiratory function: [3, 12, 51-54]
    • Respiration rate dropped by 5% in 1 week [3] and 15% in 12 weeks [53]
    • Increased lung (vital/forced vital) capacity [51, 52, 54]

In Summary, Sudarshan Kriya uses specific cyclical, rhythmic patterns of breath to bring the mind and body into a relaxed, yet energized state. Its effects have been studied in open and randomized trials, both in healthy and health compromised populations.

Research suggests that SKY reduces depression, anxiety, PTSD, and stress. It has also been shown to curb addictive behaviors and substance abuse. It significantly increases feelings of well-being, optimism, and mental focus and improves emotion regulation. In addition, SKY is associated with enhanced cardio-respiratory function, antioxidant status, and immune system function. The practice has even been shown to impact gene expression at short and long-term periods, suggesting that the effects of SKY span all levels of physiology from the DNA within our cells to organ systems. Viewed together, the wide range of documented benefits suggests that SKY may be an efficient tool for rapidly strengthening the mind-body complex.

References:
  1. Katzman, M.A., et al., A multicomponent yoga-based, breath intervention program as an adjunctive treatment in patients suffering from Generalized Anxiety Disorder with or without comorbidities. International journal of yoga, 2012. 5(1): p. 57.
  2. Vedamurthachar, A., et al., Antidepressant efficacy and hormonal effects of Sudarshana Kriya Yoga (SKY) in alcohol-dependent individuals. Journal of affective disorders, 2006. 94(1): p. 249-253.
  3. Seppälä, E.M., et al., Breathing‐Based Meditation DecreasesPosttraumatic Stress Disorder Symptoms in US Military Veterans: ARandomized Controlled Longitudinal Study. Journal of traumatic stress,2014. 27(4): p. 397-405.
  4. Kjellgren, A., et al., Wellness through a comprehensive yogic breathingprogram – a controlled pilot trial. BMC Complement Altern Med, 2007.7: p. 43.
  5. Sureka, P., et al., Effect of Sudarshan Kriya on male prisoners with nonpsychotic psychiatric disorders: A randomized control trial. Asianjournal of psychiatry, 2014. 12: p. 43-49.
  6. Agte, V.V. and S.A. Chiplonkar, Sudarshan kriya yoga for ImprovingAntioxidant status and Reducing Anxiety in Adults. Alternative &Complementary Therapies, 2008. 14(2): p. 96-100.
  7. Narnolia, P.K., et al., Effect of Sudarshan Kriya Yoga on CardiovascularParameters and Comorbid Anxiety in Patients of Hypertension.
  8. Doria, S., et al., Anti-anxiety efficacy of Sudarshan Kriya Yoga in generalanxiety disorder: a multicomponent, yoga based, breath interventionprogram for patients suffering from generalized anxiety disorder withor without comorbidities. Journal of affective disorders, 2015. 184: p.310-317.
  9. Toschi-Dias, E., et al., Sudarshan Kriya Yoga improves cardiacautonomic control in patients with anxiety-depression disorders.Journal of Affective Disorders, 2017. 214: p. 74-80.
  10. Sharma, A., et al., A breathing-based meditation intervention forpatients with major depressive disorder following inadequate responseto antidepressants: a randomized pilot study. The Journal of clinicalpsychiatry, 2017. 78(1): p. e59.
  11. Hamilton-West, K., T. Pellatt-Higgins, and F. Sharief, Evaluation of aSudarshan Kriya Yoga (SKY) based breath intervention for patientswith mild-to-moderate depression and anxiety disorders. PrimaryHealth Care Research & Development, 2019. 20.
  12. Vasudev, K., et al., Sudarshan Kriya Yoga program in posttraumaticstress disorder: A feasibility study. International Journal of Yoga, 2020.13(3): p. 239.
  13. Janakiramaiah, N., et al., Antidepressant efficacy of Sudarshan KriyaYoga (SKY) in melancholia: a randomized comparison withelectroconvulsive therapy (ECT) and imipramine. Journal of affectivedisorders, 2000. 57(1): p. 255-259.
  14. Janakiramaiah, N., Gangadhar, B.N., Naga Venkatesha Murthy,, S. P.J.,T.K., Subbakrishna, D.K., Meti, B.L., Raju, T.R.,, and A. Vedamurthachar,Therapeutic efficacy of Sudarshan Kriya Yoga (SKY) in dysthymicdisorder. NIMHANS J., 1998. 17: p. 21-28.
  15. Naga Venkatesha Murthy, P., et al., Normalization of P300 amplitudefollowing treatment in dysthymia. Biological Psychiatry, 1997. 42(8): p.740-743.
  16. Murthy, P.N.V., et al., P300 amplitude and antidepressant response toSudarshan Kriya Yoga (SKY). Journal of affective disorders, 1998. 50(1): p.45-48.
  17. Descilo, T., et al., Effects of a yoga breath intervention alone and incombination with an exposure therapy for post-traumatic stressdisorder and depression in survivors of the 2004 South-East Asiatsunami. Acta Psychiatr Scand, 2010. 121(4): p. 289-300.
  18. Martin, A., Multi-component yoga breath program for Vietnam veteranpost traumatic stress disorder: randomized controlled trial. Journal ofTraumatic Stress Disorders & Treatment, 2013.
  19. Kharya, C., et al., Effect of controlled breathing exercises on thepsychological status and the cardiac autonomic tone: Sudarshan Kriyaand Prana-Yoga. Indian Journal of Physiology and Pharmacology, 2014.58(3): p. 210-220.
  20. Goldstein, M.R., et al., Improvements in well-being and vagal tonefollowing a yogic breathing-based life skills workshop in young adults:Two open-trial pilot studies. International journal of yoga, 2016. 9(1): p.20.
  21. Carter, J., et al., Multi-component yoga breath program for Vietnamveteran post traumatic stress disorder: randomized controlled trial. JTrauma Stress Disor Treat 2, 2013. 3: p. 2.
  22. Seppälä, E.M., et al., Promoting mental health and psychologicalthriving in university students: a randomized controlled trial of threewell-being interventions. Frontiers in psychiatry, 2020. 11: p. 590.
  23. Kharya, C., et al., Effect of controlled breathing exercises on thepsychological status and the cardiac autonomic tone: Sudarshan Kriyaand Prana-Yoga. Indian J Physiol Pharmacol, 2014. 58(3): p. 210-220.
  24. Walker III, J. and D. Pacik, Controlled Rhythmic Yogic Breathing asComplementary Treatment for Post-Traumatic Stress Disorder inMilitary Veterans: A Case Series. Medical acupuncture, 2017. 29(4): p.232-238.
  25. Subramanian, S., et al., Role of sudarshan kriya and pranayam on lipidprofile and blood cell parameters during exam stress: A randomizedcontrolled trial. International journal of yoga, 2012. 5(1): p. 21.
  26. Chandra, S., et al., Mental stress: neurophysiology and its regulation bySudarshan Kriya Yoga. International journal of yoga, 2017. 10(2): p. 67.
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  28. Ghahremani, D.G., et al., Effects of the Youth Empowerment Seminar onimpulsive behavior in adolescents. Journal of Adolescent Health, 2013.
  29. Kochupillai, V., et al., Effect of rhythmic breathing (Sudarshan Kriya andPranayam) on immune functions and tobacco addiction. Annals of theNew York Academy of Sciences, 2005. 1056(1): p. 242-252.
  30. Gootjes, L., I.H. Franken, and J.W. Van Strien, Cognitive EmotionRegulation in Yogic Meditative Practitioners. Journal ofPsychophysiology, 2011. 25(2): p. 87-94.
  31. Katzman, M.A., et al., A multicomponent yoga-based, breathintervention program as an adjunctive treatment in patients sufferingfrom generalized anxiety disorder with or without comorbidities. Int JYoga, 2012. 5(1): p. 57-65.
  32. Newman, R., O. Yim, and D. Shaenfeld, Gender and Ethnicity: Are theyassociated with Diffrential Outcomes in a comprehensiveSocial-Emotional-Learning Program? in preparation.
  33. Jyotsna, V.P., et al., Comprehensive yogic breathing program improvesquality of life in patients with diabetes. Indian journal of endocrinologyand metabolism, 2012. 16(3): p. 423.
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  36. Bhatia, M., et al., Electrophysiologic evaluation of Sudarshan Kriya: anEEG, BAER, P300 study. Indian journal of physiology and pharmacology,2003. 47(2): p. 157-163.
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