EVIDENCE
Research & Evidence
What studies have investigated, in plain language
This page summarises selected published research. Every summary links to its source. Research describes what was found in particular groups of people. It is not a promise of results, and it does not replace medical advice.
Sudarshan Kriya™ research
A review proposing a neurophysiological model for how Sudarshan Kriya Yoga may influence stress, anxiety and mood.
Brown RP, Gerbarg PL. Sudarshan Kriya Yogic Breathing in the Treatment of Stress, Anxiety, and Depression: Part I. Journal of Alternative and Complementary Medicine, 2005.A review of studies on Sudarshan Kriya Yoga and health-related outcomes.
Zope SA, Zope RA. Sudarshan kriya yoga: Breathing for health. International Journal of Yoga, 2013.A small randomized controlled trial in U.S. military veterans, which found reduced post-traumatic stress symptoms after a breathing-based program including Sudarshan Kriya.
Seppälä EM, et al. Breathing-based meditation decreases posttraumatic stress disorder symptoms in U.S. military veterans: a randomized controlled longitudinal study. Journal of Traumatic Stress, 2014.A randomized trial with university students comparing three wellbeing programs. The SKY-based program was associated with improvements across several wellbeing measures.
Seppälä EM, et al. Promoting Mental Health and Psychological Thriving in University Students: A Randomized Controlled Trial of Three Well-Being Interventions. Frontiers in Psychiatry, 2020.The Art of Living Foundation summarises 100+ independent studies on Sudarshan Kriya™.
The Art of Living — Research on Sudarshan Kriya™ (summary of published studies).
Meditation and stress research
A systematic review and meta-analysis that found moderate evidence that mindfulness meditation programs reduce anxiety, depression and pain, and lower-strength evidence for stress and distress.
Goyal M, et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Internal Medicine, 2014.An overview from the U.S. National Institutes of Health on what is known about meditation and mindfulness, including safety.
National Center for Complementary and Integrative Health (U.S. NIH). Meditation and Mindfulness: What You Need To Know.
Breathwork research
A systematic review linking slow breathing with increased heart-rate variability, relaxation and reduced arousal.
Zaccaro A, et al. How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 2018.A meta-analysis of randomized controlled trials that associated breathwork with lower self-reported stress, with modest effects.
Fincham GW, et al. Effect of breathwork on stress and mental health: a meta-analysis of randomised-controlled trials. Scientific Reports, 2023.A randomized study in which brief daily structured breathing improved mood and reduced physiological arousal.
Balban MY, et al. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 2023.
Sleep, focus and overthinking
A randomized clinical trial in which mindfulness meditation improved self-reported sleep quality in older adults with moderate sleep disturbances.
Black DS, et al. Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: a randomized clinical trial. JAMA Internal Medicine, 2015.A study in which two weeks of mindfulness training reduced mind-wandering and improved working memory and test scores in students.
Mrazek MD, et al. Mindfulness training improves working memory capacity and GRE performance while reducing mind wandering. Psychological Science, 2013.A systematic review that found mindfulness-based and cognitive-behavioural approaches can reduce rumination and worry.
Querstret D, Cropley M. Assessing treatments used to reduce rumination and/or worry: a systematic review. Clinical Psychology Review, 2013.
QUESTIONS ABOUT THE RESEARCH
Does research prove that Sudarshan Kriya cures anxiety or depression?
No. Studies have investigated Sudarshan Kriya as a complementary practice and some report benefits, but no practice should be described as a cure, and it does not replace diagnosis, medication or therapy.
Why do results differ between studies?
Studies use different groups of people, program lengths and measures, and many are small. Larger, well-controlled trials give stronger evidence.
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