THE ART OF LIVING AND THE SCIENCE OF BREATH IMPLICATIONS FOR SPORTS MEDICINE
Christoph Glaser1, Fahri Saatcioglu2, and Catherine Despina Kjerulf3
The International Art of Living Foundation, 1Germany, 2Norway and 3 Greece
effective tool with those who strive for excellence in Olympic sports and in the high end of amateur sports. Conversely, research has shown that athletes are particularly vulnerable to developing illness at critical times of the competitive season due to stresses of intensive training loads and of the competition itself. From a medical standpoint, these findings are not surprising: The close connection between mind and body has been recognized since ancient times and has influenced the traditional healing arts from cultures around the world for millennia. The importance of bi-directional interactions between the nervous, endocrine, and immune systems, and their relevance to disease states, has been recognized and now widely documented by modern medical science. It is therefore important for the competitive athlete to have a ‘mind-body’ approach to his/her discipline.
SUMMARY General: Today, it is well accepted that sports performance is not all physical. Mental components play important roles in peak performance and achieving excellence. For example, stress management has been proven an
Methods: The Art of Living Workshop, taught by the Art of Living Foundation, an international non-profit educational organization is founded by world renowned humanitarian nan Sri Sri Ravi Shankar. This workshop is a stress reduction and health promotion program that has been learned by 2 million people in 146 countries worldwide. The workshop is completed over several days, taking several hours daily. It includes cognitive coping and stressor appraisal strategies, simple stretching exercises, and specific breathing techniques (AOL practices). Participants also receive a 20-30 minute daily program to continue independently at home. This course and the home practice regimen have been reported to lead to significant improvements in emotional and physical well-being in individuals regardless of age, sex, religion, socioeconomic status, educational or cultural background. Results/Discussion: Recent medical research on the Art of Living practices has demonstrated enhanced psychological and physiological functioning among participants. The research studies among these that are especially relevant to competitive athletes will be reviewed. This initial body of research suggests that Art of Living practices may be an effective behavioral modality for competitive athletes. Results/Discussion: Recent medical research on the Art of Living practices has demonstrated enhanced psychological and physiological functioning among participants. The research studies among these that are especially
relevant to competitive athletes will be reviewed. This initial body of research suggests that Art of Living practices may be an effective behavioral modality for competitive athletes.
Introduction
Mounting scientific research continues to suggest that health, quality of life, and even the very length of life, are all profoundly affected by our mental and emotional states. The emerging field of mind/body medicine explains how our thoughts and emotions can powerfully affect brain, endocrine (hormone), and immune system function. This influence is facilitated by chemical messengers called neuropeptides, which are released with oneÅfs every emotion. They are rapidly picked up by cells in the immune, endocrine, and autonomic nervous systems, and directly affect their functioning. For example, ÅgpositiveÅh emotions, such as joy, love, and enthusiasm, produce chemical messengers that can affect the brain, endocrine, and immune systems in positiveways, resulting in improved resistance to disease and better overall health. In contrast, ÅgnegativeÅh emotions, such as anger, fear, and sadness, produce chemicals that can adversely affect the brain, endocrine, and immune systems, resulting in less resistance to disease and poorer overall health. This is how feeling stressed can lead to significant alterations in the physiology, and can contribute to a broad range of diseases, ranging from cancer and cardiovascular disease to asthma, depression, and ulcers.
Processes to Counter Stress
The yogic science of breath is a precise, 5,000+ year-old science of health promotion. It is one of the first sciences to recognize the impact of mind and emotions on creating and restoring optimal health. One of the most comprehensive breathing techniques derived from this science and taught by the Art of Living Foundation is Sudarshan Kriya (SK). Sudarshan Kriya is understood to use specific rhythms of breath to eliminate stress, support the various organs and systems within the body, transform overpowering emotions, and restore peace of mind. Sudarshan Kriya and its accompanying practices (SK&P) have been taught by the Art of Living Foundation to more than 2 million people worldwide, and continue to be independently investigated by modern medical science at hospitals and research institutions. Some key findings are presented here.
Art of Living Sport
The Art of Living Sport Program is based on the effectiveness of SK and related practices in relieving stress and significantly improving physiological and psychological well being. It is geared to relieve stress and heighten the athlete_s mental clarity and awareness, key components in athletic performance regardless of the discipline. The group and cognitive coping exercises further enhance performance and enable a greater sense of purpose and team-work and thereby useful in team sports. Thus, Art of Living Sports Program effectively unleashes the potential for superior performance for the individual athlete as well as the sports team.
EEG-beta wave measures, indicating increased alertness
Decreased Lactate (an indicator of tension and stress) and Increased Glutathione (antioxidant self-defense)
Relief from depression as documented by standard psychiatric measures
A
Beta 1 n
A
Beta 2
Controls
SK&P
Figure 1.
B
Normalized brain function †accompanying relief from depression Normalized brain function †accompanying relief from depression
To study the long-term effects of SK&P on brain function, EEG (electroencephalogram) changes were recorded in 19 SK&P practitioners outside of the practice of SK&P, and compared with EEG patterns of 16 controls (doctors and researchers who did not practice SK&P, yoga, or meditation). Significant increases in beta activity were observed in the left frontal, occipital, and midline regions of the brain in the SK&P practitioners, as compared to controls (p<0.05) (shown above). These results are interpreted by neurologists as indicative of increased mental focus/heightened awareness in SK&P practitioners. EEG activity was also studied during the practice of SK&P in five females of similar age, socioeconomic, and educational backgrounds. This study found an increase in EEG alpha activity, with interspersed persistence of beta activity (data now shown). This indicates a state of relaxation coexisting with heightened alertness, a state of mind very desirable for both the individual athlete and members of a sports team.
B
Normals (n=15) Depressives (n=15) Dysthymics (n=15)
Figure 3.
SK and related practices improve the biochemical stress response. A. The body is repeatedly exposed to environmental pollutants, and its cells continuously produce normal metabolic by-products. Both of these factors can result in the formation of free radicals. These react with oxygen and cause oxidant damage, contributing to many diseases, including cancer and such cardiovascular diseases as heart disease and stroke. To counteract these free radicals, the human body has a defense system in the form of antioxidant enzymes. A study was conducted to assess the effect of SK&P on antioxidant enzymes. Data for one of the three major antioxidant glutathione is shown which was found to be significantly higher in SK&P practitioners than in the matched control group. B. Another biochemical measure of stress is lactate. Participants in police training constitute a highly stressed group. They undergo intense physical and emotional training daily, similar to an athlete. Blood lactate was measured in 10 such individuals, both before learning SK&P and after the first session. There was a significant fall in lactate levels after SK&P, suggesting that it induces a state of relaxation.
Figure 4.
Effect of Art of Living practices on depression. SK are related practices have been shown to have a 68% 73% success rate in the treatment of depression, regardless of severity. Relief from depression, determined by psychiatric evaluation and standard psychiatric measures (Beck Depression Inventory, Hamilton Rating Scale for Depression, and others), was experienced within three weeks. At the three-month follow-ups, patients remained stable and in remission. Published studies further suggest that SK&P normalises patients’ brain-wave patterns, increases serum prolactin (a “well-being” hormone), and is as effective as standard anti-depressant drug regimens. Yet it is safe, free of unwanted side effects, cost-effective, and self-empowering..
CONCLUSIONS
• • • • • •
Independent research has shown that practices learned in the Art of Living Sport program significantly: Reduce levels of stress (reduces cortisolÅ\the ÅgstressÅh hormone) Benefit the immune system Reduce cholesterol Relieve anxiety & depression (mild, moderate & severe) Enhance brain function (increases mental focus, calmness & recovery from stressful stimuli) Enhance health, well-being & peace of mind
Begründer der Art of Living Foundation Sri Sri Ravi Shankar
Figure 2.
An example of Art of Living breathing exercises. The cornerstone of the Art of Living Sports program is time honored breathing exercises that rejuvinate the body and the mind. These exercises are easy to perform by people from all walks of life and can be done daily in 15-20 min.
All these are desirable benefits for the individual athlete and a sports team regardless of the discipline of sport.
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