The Head of the Department of Psychiatry at NIMHANS has announced that "Sudarshan Kriya has remarkable therapeutic effects."
When it comes to discussing this topic, it is difficult to decide whether it should be approached scientifically or emotionally. The weight of the word "depression" in the title often brings unease to readers—and to the writers tackling it. But this article takes a different tone—because those reading are likely seeking help, tired of poetic explorations. They want real solutions.
Breathing is our primary mechanism for eliminating toxins from the body—over 85% of bodily impurities are expelled through exhalation. That's why it's crucial to use our lungs' full capacity, and breathing techniques are key to achieving that. Just a few minutes a day can dramatically shift how we feel.
Dr. Janakiramaiah, MD, Ph.D., D.P.H., medical researcher and head of psychiatry at India’s National Institute of Mental Health and Neurosciences (NIMHANS), conducted several studies on the meditative breathing technique known as Sudarshan Kriya. He described it as a natural, side-effect-free method that is statistically as effective as conventional antidepressant drugs.
He concluded that Sudarshan Kriya has "remarkable therapeutic effects" and is both "clinically feasible and effective." It holds potential as a primary treatment method for patients with dysthymia (chronic, mild depression), as well as mild to moderate forms of major depressive disorder.
A Stress-Based View of Depression
Our bodily systems begin functioning at reduced capacity when they don't feel safe. This long-standing discomfort leads to a constant stress response—even when the threat has passed. Over time, this causes fatigue, psychological trauma, and aggression. Biochemistry changes. The silent battle with depression begins.
It becomes a state of constant survival, without joy. The root is stress, which grows into anxiety and eventually develops into clinical depression. This is when our dopamine reserves are depleted. But with discipline and a healthy lifestyle, recovery is possible. Without action, this state can last for days, months—even years—because stagnant energy remains unprocessed.
More than 12 published studies have documented significant relief from depression among those who learned and regularly practiced Sudarshan Kriya as part of the Art of Living’s Breathing and Meditation Course. In Bulgaria, over three centers in Sofia and many more across the country host this training annually.
Studies report 67% to 73% success in alleviating depression, regardless of severity, when practiced consistently. Results appear quickly, often within 3-4 weeks. If the mind doesn't first resolve its survival response to fear, the body begins to store it. This stored stress then signals that it can no longer cope with internal or external pressures.
What Can You Do?
A good first step is working with the mind and addressing negative thoughts. You can start with this free webinar on stress management: https://webinar.bg.artofliving.org/stress
This gives your system the chance to use stress responses as motivation. Continued practice of Sudarshan Kriya can then transform stagnant energy and reduce depressive episodes.
More Observations from the Research
Significant improvement is usually seen within three weeks.
After one month, participants are often considered in remission.
After three months, individuals remain symptom-free and stable, suggesting lasting results that go beyond placebo.
Sudarshan Kriya has measurable biological effects on brain and hormone function.
Abnormal EEG and NREM sleep patterns normalize within 90 days.
Prolactin levels (a hormone associated with well-being) significantly increase after the first session.
Cortisol (stress hormone) levels significantly decrease within three weeks.
While many medical centers offer conventional therapies for depression, long-term therapy is often financially inaccessible. Ayurvedic therapies (including herbs and dietary supplements), EMDR (Eye Movement Desensitization and Reprocessing), and Traditional Chinese Medicine are also used with reported success.
However, unlike most treatments, Sudarshan Kriya provides fast relief regardless of how long the person has been suffering or the degree of brain "dysfunction" detected through EEG or hormone levels.
You may be wondering: "Okay, but how do I actually do this?"
For millennia, people have sought control over the mind and emotions to experience more joy and clarity. They found one consistent, simple tool—our own breath. Awareness of breath is the key.
In Bulgaria, you can experience Sudarshan Kriya through the Art of Living’s "Breathing and Meditation Course": https://events.artofliving.org/ohp-bg/. The website also offers testimonials, videos, and research highlighting its effectiveness.
Integration Is Key
Many depression sufferers face social stigma, due to societal norms that equate stress resistance with strength and value. Those unable to meet unrealistic demands are often marginalized. This lack of understanding about the complex biological, psychological, and social factors behind depression leaves many struggling alone.
Without proper coping tools and support for reintegration, clinical depression can take hold.
Uncertainty and fear have always existed. But humanity's gift is curiosity—the ability to pause, reflect, and recognize what is no longer threatening. Yet in modern times, this mechanism is overridden by social pressure and manufactured fears tied to status or wealth. This distorts our empathy, both toward ourselves and others.
Other contributing factors include genetics, dysfunctional family dynamics, traumatic experiences, chronic illness, family responsibilities—anything that makes the body fear for its survival.
Social connection helps. When people are included, they are more likely to seek therapy or support. Connection creates the first step toward healing.
