Most medical problems today are triggered or aggravated by stress. While it is easy to be a victim of stress, kicking the stress habit may require some effort. The path of least resistance is to take stress relievers--drugs that are freely sold over the counter and generously recommended by general practitioners as antidotes for depression, tension and ailments like ulcer, asthma, cholesterol in the arteries and cancer. Drugs however, treat the symptoms and not the root cause of the problem.

The new wonder drugs, that go deep inside your body to wrest out all that is tensed and strained are Pranayam and Sudarshan Kriya. These are not generic names of any medicine - but are yogic breathing exercises to help build that cheerful body-mind relationship, first by de-stressing the mind and then by freeing the body of its ailments.

" When one is going through a stressful situation, the whole physiology; the brain and endocrine system, is influenced negatively. Breathing techniques of Pranayam and Sudarshan Kriya establish a positive body-mind relationship. Removal of negative thoughts and tensions leads to a positive and healthy physiology."

Pranayam, is the more ancient yogic breathing technique. It involves taking in deep breaths to regulate and direct one’s Praan Shakti. " With regular Pranayam, a lot of body, mind and emotional activities start getting harmonized. The endocrine system and brain waves also get synchronised", says Dr. Kochupillai, who besides being one of the top cancer specialists of the country is an expert in yogic breathing techniques.

Sudarshan Kriya however, is a relatively new yogic breathing exercise and was introduced in the early eighties. It has three different breathing rhythms that follow a cyclical fashion. The first rhythm is slow with 7-8 breaths, the second is medium with 15 breaths, and the third is fast with 30 breaths.

Clinical Studies

The popularity of the two breathing forms has swelled in the past few years. Researchers and users are testifying to their healing values. A recent study done by Dr. Richard R. Brown of Columbia University has concluded that both Pranayam and Sudarshan Kriya are better equipped to deal with depression, eating disorders and obesity than other forms of medicine.

Several departments at AIIMS have been independently researching people who practice these breathing techniques. The Neurology Department checked the Electro-Encephalography [EEG] of people who perform Sudarshan Kriya and Pranayam with the EEG of people who did not do these yogic exercises. Interestingly, more beta waves were recorded in the practitioners that helped cure depression.

At the Endocrinology Department, blood cortisol---a hormone related to stress--- of two groups of people were examined. Those who practiced the yogic exercises had a more calm state of mind. The Immunology Department noted presence of high levels of natural killer cells to fight diseases in people who performed Sudarshan Kriya regularly.

" Natural killer cells provide immunity to the body from diseases as they destroy infected and harmful cells in the body," says Dr. S.N. Das, Associate Professor, Immunology, AIIMS. However, what was most significant, according to Dr. Das, was the considerable increase in the natural killer cells in the cancer patients after they had been practicing Sudarshan Kriya or Pranayam.

That people who regularly practiced Sudarshan Kriya were more tranquil was confirmed by the Biochemistry Department of AIIMS. The Department of Biochemistry selected two sets of subjects for their study, yoga practitioners and police trainees. Blood samples of both the group were taken after a period of strenuous exercises. Normally blood lactate levels tend to rise after a demanding exercise regimen such as jogging and running. In this case however, blood lactate in the yoga practitioners went down and rose in the case of cops, as happens normally. However, after the cops were trained to do the Kriya, blood lactate levels began to get depressed. Reduction in blood lactate levels is a sign of a peaceful mind on high mental alert.

Another study undertaken by Dr. D.B.N. Gangadhar at the National Institute of Mental Health and Neuro Sciences [NIMHANS] Bangalore, found Sudarshan Kriya working wonders for depression and alcohol slaves. Dr. Gangadhar was able to manage acute cases of depression through the use of Sudarshan Kriya. Of his 46 chronically depressed patients, 26 showed highly improved mental states and reduced incidence of melancholy at the end of a three-month trial period.

Dr. A Vedamurthachar of NIMHANS tried the technique with alcoholics. He discovered that Sudarshan Kriya considerably lessened the depression and tension among 30 alcoholics attempting to kick the habit. From the neurological point of view then, breathing techniques not only control acute despair but also address other stress induced neurological ailments.

" Yogic breathing exercises prevent stress-related neurological disorders like tension headaches, non epileptic seizures and sleeping disorders," says Dr. Manvir Bhatia, associate professor at the Department of Neurology, AIIMS. " Of all headaches, the share of tension headache is 70 percent. This accrues mainly due to stress at office or home," continues Dr. Bhatia.

Non-epileptic seizures, unlike real epilepsy, are often stress-related. They trouble youngsters appearing for their board exams. They are seen in women victims of marital conflict. They attack men who are seriously threatened at work or dissatisfied with their work profile. These and several sleep disorders like insomnia or impaired sleep have been successfully managed through these yogic breathing exercises.

For Dr. B.S. Sharma, Professor of Neuro Surgery at AIIMS the yogic breathing exercises are good also because they help to increase concentration level and prevent behavioural disorders.

Dr. Bhatia insists that for a permanent remedy for all stress induced neurological disorders, anti depressant drugs or sedatives or even mild painkillers are not the answer. It is the mind relaxing yogic techniques such as Pranayam and Sudarshan Kriya, that help release internal hormones in the body that in turn prevent stress and its accompanying disorders.

Having successfully challenged depressive problems, the cardiology department at the Bangalore Medical College decided to transfer this knowledge into their study of the heart. Fall in cholesterol level in the arteries of patients who adopted regular Sudarshan Kriya programmes suggested that the concept would be of immense use to heart patients.

While ancient and new yogic cures are not part of the medical curriculum, Dr. Bhatia feels very strongly that these must be introduced in the course. "Once doctors understand about breathing techniques they will prefer to recommend them as antidotes rather than relying blindly on drugs".

For real change, both the breathing techniques need to be practiced daily for 40 minutes preferably early in the morning when one has a fresh, stress-free mind. "Commitment of the patient is extremely important if these breathing techniques have to show results," feels Dr. Sharma.

Flagging the need for regularity in doing the exercises, Dr. Neeta Singh, Additional Professor of Biochemistry at AIIMS says, "These exercises must be done regularly. Police trainees who stopped the exercises after the study was over, had blood lactate levels rise again after having dropped during the exercise regimen. Discussions with them indicated that they were no longer feeling comfortable and could feel the inner tension".

So are these breathing techniques the full and final answer to our stress induced health problems? "No exercise can guarantee complete cure. After all every one has to die one day. But certainly people who do these exercises regularly lead a healthier life with a better mental state leading to better physical health" says Dr. Kochupillai.

The message of all the leading doctors is clear. De-stress yourself by making Pranayam and Sudarshan Kriya a part of your life.