During the winter months, depression rates often increase due to factors such as constant low temperatures, lack of sunlight, and being confined indoors. Over 41 million Americans currently take prescription antidepressants, but at least half do not respond to these drugs or they suffer from negative side effects, leaving millions searching for an effective solution. Fortunately, an alternative method that helps ease depression has recently come to light in the form of controlled yogic breathing meditation known as Sudarshan kriya yoga (SKY).
A study conducted by researchers from the University of Pennsylvania School of Medicine found that practicing SKY can greatly decrease anxiety and depression in people suffering from major depressive disorder (MDD). The study included 25 participants who were split into two groups, one group practicing SKY breathing exercises and the other one not. After just eight weeks, depression levels in the group practicing SKY decreased substantially.
To gauge these depression levels, something called the Hamilton Depression Rating Scale (HDRS) was used. The higher a score on the HDRS, the more depressed a person is. The SKY group saw their scores drop from 22.0 (indicating severe depression) to 12.0 or lower (indicating mild to moderate depression). Previous studies have also shown that SKY helps people with mild depression, people with alcohol-dependence depression, and people with MDD.
Sudarshan kriya yoga is an effective breathing technique that is free and available to anyone willing to invest the time, no matter how serious their depression. Another significant advantage is the lack of negative side effects that are often experienced with antidepressant medications.
SKY uses cyclical, rhythmic breathing patterns to ease your mind and body. In fact, it has the ability to lead you into a deep meditative state that not only benefits your mental well-being but also your physical well-being. It’s been shown to reduce blood pressure, improve immune function, and increase the level of anti-aging antioxidants in your blood (like glutathione, catalase, and superoxide dismutase).
SKY consists of several different types of yogic breathing exercises, such as:
- Ujjayi or “Victorious Breath”: Breathe slowly (2 to 4 breaths per minute), focusing on the sensation of the breath as it passes through the back of your throat. It may help to constrict your throat slightly so you can hear and feel the breath as it goes in and out.
- Bhastrika or “Bellows Breath”: Inhale air quickly and exhale with great force, breathing at a rate of 30 breaths per minute.
- Chanting: Say the word “Om” three times, holding each chant for as long as you can before running out of breath.
These are just a few examples of SKY techniques, but there are several others. If you’re ready to try it out for yourself, there’s a helpful video tutorial on Vimeo that provides a basic introduction to the practice. By incorporating SKY into your routine, you could potentially ease your depression in a natural and healthy way.
Additionally, there’s a herbal tea said to promote calmness and alleviate depression symptoms, aptly named “yoga in a cup.” You can read more about this natural stress-reducing beverage in this informative post.
