Yoga is doing what antidepression drugs can’t

Mental health is all over the news.  Depression is one of the most common mental health conditions, and up to half of the 41 million  people taking antidepressants in the USA say they aren’t working for them if they suffer from severe and chronic depression, – but a yogic breathing technique seems to be doing what drugs can’t.

Sudarshan Kriya Yoga (SKY) breathing technique involves taking slow calm breaths, alternating with fast breaths, which induces a deep meditative state.  It incorporates specific natural rhythms of the breath which harmonize the body, mind and emotions. This unique breathing technique eliminates stress, fatigue and negative emotions such as anger, frustration and depression, leaving you calm yet energized, focused yet relaxed.

Detailed descriptions of the four main SKY breathing techniques are as follows:

  1. Ujjayi or “Victorious Breath”: This involves experiencing the conscious sensation of the breath touching the throat. This slow breath technique (2–4 breaths per minute) increases airway resistance during inspiration and expiration and controls airflow so that each phase of the breath cycle can be prolonged to an exact count. The subjective experience is physical and mental calmness with alertness.
  2. During Bhastrika or “Bellows Breath,” air is rapidly inhaled and forcefully exhaled at a rate of 30 breaths per minute. It causes excitation followed by calmness.
  3. “Om” is chanted three times with very prolonged expiration.
  4. Sudarshan Kriya which is a Sanskrit term meaning “proper vision by purifying action” is an advanced form of rhythmic, cyclical breathing with slow, medium, and fast cycles.

The Sudarshan Kriya Yoga breathing technique is taught by the Art of Living Foundation.

Researches at the University of Pennsylvania tested this breathing technique on a group of 25 people diagnosed with major depressive disorder that hadn’t been helped with anti-depressants.  Half were taught the SKY breathing technique and they practised it at home for two months, while the rest just carried on taking the anti-depressants.  In addition to learning the breathing technique the yoga group where taught some yoga positions, meditation and stress-coping skills. By the end of the trail the yoga group showed significantly greater improvements and halved there depression scores on a common measure of depression (Hamilton Depression Rating Scale).  Those just taking the drugs showed no improvement in their scores.

Researches concluded that SYK showed promise as part of a treatment package for people who with major depressive disorder who do not respond to anti-depressants.

References

https://www.ncbi.nlm.nih.gov/pubmed/27898207

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