An interesting study has just been published in the Journal: Global Advances in Health and Medicine, which investigates the impact of a sequence of pranayama techniques on the well-being of Healthcare Professionals during the COVID-19 pandemic.
The COVID-19 pandemic has created unprecedented challenges for healthcare globally, the brunt of which has been borne by the health care providers. The long hours, cross over of responsibilities, lack of resources to adequately care for patients, and concerns around safety of self and loves ones, have led to a spike in anxiety, depression, insomnia and other stress – related disorders in healthcare providers – particularly in India, where this study was undertaken. Sudarshan Kriya Yoga (SKY) is a mind-body intervention that has been studied in multiple clinical populations.
You can read the full details of the study which is currently available for free via the journal online, but in summary: Ninety-two subjects completed the study survey before and after the intervention. A significant reduction was observed in the levels of stress, anxiety and depression immediately after the program. In addition, the participants reported significant improvement in life satisfaction, resilience, and the quality of their sleep.
Method
Naturally, we are particularly interested in the nature of the breathing techniques used in the study. Sudarshan Kriya Yoga (SKY) is a method of cyclical controlled breathing and meditation practice. A typical SKY session is 30 minutes long and consists of four distinct yogic breathing stages (Ujjayi, Bhastrika, Om, and Sudarshan Kriya). Ujjayi involves experiencing the conscious sensation of the breath touching the throat. This slow breath technique is performed at a rate of 2–4 breaths per minute (bpm). During Bhastrika, the air is rapidly inhaled and forcefully exhaled at a rate of 20 bpm. Three one-minute rounds of Bhastrika are followed by a few minutes of normal breathing. Next, Om is chanted three times with very prolonged expiration. Lastly, Sudarshan Kriya rhythmic breathing is done with slow (20 bpm), medium (40–50 bpm), and fast (60–80 bpm). A SKY session is done in a seated posture, with eyes closed.
Sudarshan Kriya Yoga was taught to participants in a 4-day online breath and meditation workshop. The workshop was 8 hours long (2-hour session each day), and taught over a video conference. Experienced SKY instructors trained by the Art of Living Foundation facilitated the workshops.
The participants also learnt the 35-minute-long home practice, which included Pranayama, Bhastrika and the SKY breathing. They were encouraged to practice SKY breathing at home daily.
Conclusion
The study conclusion states “This pilot study demonstrated a positive impact of SKY on reducing stress, anxiety and depression in HCPs during the pandemic. In addition, results suggest sustained improvements in HCP quality of sleep, satisfaction with life, and resilience among those who practiced SKY“.
We’d love to her of any experience you may have had with Sudarshan Kriya Yoga, or any of the breathing techniques mentioned in the study!
The Minded Institute is also providing free sessions and training in various breathing techniques throughout this time: see here for schedule
—
Free Access to study here
