To possible way to save humanity's health High Intensity Interval Training and Meditation-Yoga.

Mindfulness as an alternative to High Intensity Interval Training (HIIT). In my studying these two the type be health benefits of meditation and yoga on one hand and of High Intensity Interval Training are qualitatively exactly the same with somewhat diluted version being attained by meditation and yoga. But HIIT is very tricky and not many people would be willing or even able to do that, that is where meditation-yoga offer a viable alternative. Present model or technique is very dilute and it needs intensification which I am studying and testing on myself. This is a study that MUST be done. This study might need a grant of about $100 million dollars and be conducted in 8-10 countries with some 6000 patients enrolled and they would have 40-50 tests done including physiological tests especially cardiac testing and lung function testing and tests on DNA and Telomere but this would be most prudent investment and as it would help fight agint which is the it would save trillions to the world. The adoption of mediation yoga guided enlightenment lifestyle (MYGEL) faith after empirical testing and being proved would be a major diverstion of healthcare budget.

Introducing MYGEL faith.

In this context the concept of mindfulness and the yogic actives will be referred to as mediation yoga guided enlightenment lifestyle (MYGEL) faith It is critical to note that meditation and yoga are different from purchasing of a gym membership or signing up with a yoga studio by paying admission fee and hope that mere attendance at the establishment would bring out the intended positive results. Several other shifts would need to be made in tandem with adoption of MYGEL from diet, sleep, reading to altruism, compassion, empathy; and quitting smoking and alcoholic beverage curtailment. The beauty of adopting the MYGEL faith is that all those positive lifestyle transitions that seemed illusive become far more readily attainable due to acquisition of the critical element of MYWisdom.

Yogic postures and Pranayama style modulated breathing are art forms not science but medicine does benefit from art.

To an extent like law, engineering, architecture medicine is an art form too. In order to build credibility and appear authentic practitioners and teachers of Yogic postures and Pranayama style modulated breathing exercises which are prima facie bona fide low impact medical interventions that work through mind-body connation or psychosomatics which is widely recognized my mainstream medicine, they have misrepresented that Yoga and Pranayama are science based. They are actually art forms just as dancing, playing, laughing, running around, carrying weight are art forms or life skills and happen to have significant health benefits. In fact, the best energy expenditure strategy has been called Non-Exercise Aerobic Thermogenesis NEAT. Hanging for food and gathering food are the most rational physical and cognitive activates that human bodies were designed to engage in and have evolved towards. The ancient yogic master was totally clueless about scientific methods and did not engage in those practices after conducting randomized controlled studies or any research at all. Burden now rests on us to cloak those art practices with scientific research at the molecular and neurophysiological levels. They stumbled upon them by hit and trial by making statute observations which we can benefit from. The best exercises are those what the prehistoric humans did and survived for nearly 1.2 million years. Modern civilized digital technology humans have brought themselves to the brink of extinction in mere 1200 years.

Need to annex / append MBBS to cognitive behavioral therapies, relaxation interventions, or exercise.

it is unclear whether yoga, mindfulness, or meditation have a beneficial effect on mental health or academic achievement in young adults beyond placebo.

Subgroup analyses did not identify any differences were between yoga, mindfulness or meditation interventions

“active control” (relaxation, bio-feedback or dog therapy) condition aside from a no treatment control

M.B.B.S. must be shown to be as effective as or superior to exercise and MBSR or MTB to qualify as stand alone intervention and superior to Sudarshan or SKY.

Carter et al published The effect of exercise on depressive symptoms in adolescents: a systematic review and meta-analysis. in Journal of American Academy of Child and Adolescent Psychiatry. 2016 Jul;55(7):580-90. doi: 10.1016/j.jaac.2016.04.016 affirming that physical exercise appears to improve depressive symptoms in adolescents, especially in the moderate type, such that exercise emerges as a useful adjunct treatment strategy for depression but the the effectiveness of exercise as an antidepressant treatment has not been conclusively proved in adolescents. Exercise showed a statistically significant moderate effect on depressive symptoms with lower levels of heterogeneity.

Mrazek et al published in Mindfulness Training Improves Working Memory Capacity and GRE Performance While Reducing Mind Wandering in Psychological Science 2013 May;24(5):776-81. doi: 10.1177/0956797612459659 reporting finding that suggest that cultivating mindfulness is an effective and efficient technique for improving cognitive function, with wide-reaching consequences. Given that the ability to attend to a task without distraction underlies performance in a wide variety of contexts, training one’s ability to stay on task should result in a similarly broad enhancement of performance. In a randomized controlled investigation, we examined whether a 2-week mindfulness-training course would decrease mind wandering and improve cognitive performance. Mindfulness training improved both GRE reading-comprehension scores and working memory capacity while simultaneously reducing the occurrence of distracting thoughts during completion of the GRE and the measure of working memory. Improvements in performance following mindfulness training were mediated by reduced mind wandering among participants who were prone to distraction at pretesting.

Motivation and insight is presented to audience through

Wisdom Quotes

Meditation Quotes

Yoga Quotes

Sudarshan Kriya Yoga (SKY / Sudarshan) emerges as the most optimistic but still unproven and ambiguioius and weak intervention. Claims made about SKY are not objectively varifiable at this time.

Sameer Zope and Rakesh Zope published Sudarshan kriya yoga: Breathing for health in International Journal of Yoga. 2013 Jan-Jun; 6(1): 4–10. reporting that there is mounting evidence to suggest that SKY can be a beneficial, low-risk, low-cost adjunct to the treatment of stress, anxiety, post-traumatic stress disorder, depression, stress-related medical illnesses, substance abuse, and rehabilitation of criminal offenders. Breathing techniques are regularly recommended for relaxation, stress management, control of psychophysiological states, and to improve organ function. Yogic breathing, defined as a manipulation of breath movement, has been shown to positively affect immune function, autonomic nervous system imbalances, and psychological or stress-related disorders. The aim of this study was to assess and provide a comprehensive review of the physiological mechanisms, the mind–body connection, and the benefits of Sudarshan Kriya Yoga (SKY) in a wide range of clinical conditions. SKY, a unique yogic breathing practice, involves several types of cyclical breathing patterns, ranging from slow and calming to rapid and stimulating.

MBBS or fortified Sudarshan kriya yoga (SKY) modulated breathing exercise rooted yogic art

asserts indications in neuroprotection, cardioprotection and inflammaging/oxidative stress or IAcODcIM and if amplified to be genuinely effective could prove a powerful tool to check the currently out of control metabolic syndrome driven Non Communicable Disease (NCD) epidemic, (esp. diabesity); dementia tsunami, and mental health disease epidemic of chronic anxiety state, (and its sequala - predepression and depression) and would change the landscape of the global disease burden. SKY is being promoted by the non-profit Art of Living Foundation and has four distinct components. Sudarshan - a Sanskrit word - signifies “virtuous vision through taking purifying action”. It is held on his index finger by the Hindu mythological divinity Lord Vishnu who is the Chief Executive Officer and overseas the operation of the universe, while Brahma is the creator and Shiv is the destroyer of what Brahma creates after the end of their allocated lifetime. It can be viewed as an enormous sized supreme hard drive of the supercomputer that is used by Lord Vishnu to do the business of running the universe. Its data holding capacity is unfathomable. SKY has been taught by the Art of Living Foundation to more than 6 million people in 152 countries worldwide. It is an advanced or Supreme Masters level rhythmic, breathing with slow (2), mid-rate (12), and fast (20) breaths per minute breath cycles. It is possible to identify three levels of mastery of modulated breathing at Master, Supreme Masters, Sublime Masters level Pranayam Modulated Breathing exercises. The fortified Sudarshan Kriya Yoga would also help elevate subjective well-being score (SWS) and make the world a better place filled with happier people. All this if done in extremely cost-effective way does seem like something too good to be true. At this time is remains untrue but can be and must be made true. As a mental cleansing technique that clears out all of the dirty laundry of the mind SKY has been asserted to remedy stress and anxiety, but also for PTSD, depression, stress-related medical illness, and substance abuse, and for rehabilitation of criminal offenders. It is akin to leaving dirty laundry with the cleaners who would effectively remove all types of stain there from coffee, wine, blood, oil to paint. While the cleaners might use different agents for each type of stain SKY can apply the same formula for every wrong where problems as a therapeutic intervention begins due to non-specificity of effect.

Ujjayi breath /Victor (Ocean) Breath (Vijay breathing) bit.ly/VijayBreath is a breathing technique employed in a variety of Taoist and Yoga practices. In relation to Yoga, it is sometimes called “the ocean breath”. The inhalations and exhalations are of nearly equal duration for 5-6 seconds each or it can be 4/6 ratio between inspiration and expiration, and are controlled in a manner that causes no distress to the practitioner. Unlike some other forms of pranayama, the ujjayi breath is typically done in association with asana practice in some styles of yoga as exercise, such as Ashtanga Vinyasa Yoga. Ujjayi is a diaphragmatic breath, which first fills the lower belly (said to activate the first and second chakras), rises to the lower rib cage (said to correspond to the third and fourth chakras), and finally moves into the upper chest and throat. The technique is very similar to the three-part Tu-Na breathing found in Taoist Qigong practice. Inhalation and exhalation are both done through the nose. The “ocean sound” is created by moving the glottis as air passes in and out. As the throat passage is narrowed so, too, is the airway, the passage of air through which creates a “rushing” sound. The length and speed of the breath is controlled by the diaphragm, the strengthening of which is, in part, the purpose of ujjayi.

Art of Living Unique Breathing Technique Sudarshan Kriya Yoga (SKY) Amazing Research Results

Qu et al published Rapid Gene Expression Changes in Peripheral Blood Lymphocytes upon Practice of a Comprehensive Yoga Program in PLoS ONE 2013; 8(4): e61910 https://doi.org/10.1371/journal.pone.0061910 reporting that the Sudarshan Kriya Yoga and Related Practices (SKY&RP) program has a rapid and significantly greater effect on gene expression in PBMCs compared with the control regimen. These data suggest that yoga and related practices result in rapid gene expression alterations which may be the basis for their longer-term cell biological and higher level health effects. One of the most common integrative medicine (IM) modalities is yoga and related practices. Previous work has shown that yoga may improve wellness in healthy people and have benefits for patients. However, the mechanisms of how yoga may positively affect the mind-body system are largely unknown. Here we have assessed possible rapid changes in global gene expression profiles in the peripheral blood mononuclear cells (PBMCs) in healthy people that practiced either a comprehensive yoga program or a control regimen. The experimental sessions included gentle yoga postures, breathing exercises, and meditation (Sudarshan Kriya and Related Practices – SK&RP) compared with a control regimen of a nature walk and listening to relaxing music.

Clear need to consolidate and standardize CAMERA.

Current status of all non-pharmacological interventions is akin to the elixir style extract collected from the maple trees, so a serious concentrarion procedure is needed to render the interventions like laughter, massage, cuddle, meditation therapies to be elevated to clinical interventions grade to be deemed fit for being medically prescribed. Aerobic exercises and resistance training are the only two exceptions which have created their niche and it would become necessary to compare even MBBS with exercise to grade what level of strength rests in the evidence to advise these indulgences as clinical interventions. Means must be found to overcome the hurdle of obtaining funding to do the quality research that would generate cogent and persuasive evidence.

Breedvelt et al publiahed The Effects of Meditation, Yoga, and Mindfulness on Depression, Anxiety, and Stress in Tertiary Education Students: A Meta-Analysis in Frontiers in Psychiatry, Apr 2019 ; 10: 193. https://doi.org/10.3389/fpsyt.2019.00193 concluding that most studies on impact of meditation on mental health conditions tend to be of poor quality and results should be interpreted with caution. Overall effects tend to be modest and the benefits tend to disappear when interventions get compared to controls. It is unknown if meditation, yoga or mindfulness affect academic achievement. These interventions tend not to carry any negative side effects but that aspect has been overlooked by most authors. Meditation, yoga, and mindfulness are popular interventions at universities and tertiary education institutes to improve mental health. However, the effects on depression, anxiety, and stress are unclear. This study assessed the effectiveness of meditation, yoga, and mindfulness on symptoms of depression, anxiety, and stress in tertiary education students. We searched Cochrane Central Register of Controlled Trials (CENTRAL), PubMed, PsycINFO and identified 11,936 articles. After retrieving 181 papers for full-text screening, 24 randomized controlled trials were included in the qualitative analysis. We conducted a random-effects meta-analysis amongst 23 studies with 1,373 participants. At post-test, after exclusion of outliers, effect sizes for depression, g = 0.42 (95% CI: 0.16–0.69), anxiety g = 0.46 (95% CI: 0.34–0.59), stress g = 0.42 (95% CI: 0.27–0.57) were moderate. Heterogeneity was low (I2 = 6%). When compared to active control, the effect decreased to g = 0.13 (95% CI: −0.18–0.43). No RCT reported on safety, only two studies reported on academic achievement, most studies had a high risk of bias.

To improve the evidence base, the conduct and reporting of studies on meditation, yoga, and mindfulness needs to be more rigorous to allow the delivery of results that are closer to their empirical truth. Authors also recommended that a common typology for meditation, yoga and mindfulness interventions be developed and that future research includes comparisons between active placebo and control. This will allow us to determine the true differential effects between mindfulness, meditation, and yoga and in comparison, to other approaches to improve mental health. Ultimately, this will allow us to further our understanding of delivering effective non-clinical solutions for protecting and promoting mental health in student and other populations.

Goyal et al published a review Meditation Programs for Psychological Stress and Well-being: A Systematic Review and Meta-analysis. in JAMA Internal Medicine 2014 Mar; 174(3): 357–368.

doi: 10.1001/jamainternmed.2013.13018

reporting that clinicians should be aware that meditation programs can result in small to moderate reductions in multiple negative dimensions of psychological stress. Thus, clinicians should be prepared to talk with their patients about the role that a meditation program could have in addressing psychological stress. Stronger study designs are needed to determine the effects of meditation programs in improving positive dimensions of mental health and stress-related behavior.

Many people meditate to reduce psychological stress and stress-related health problems. To counsel people appropriately, clinicians need to know what the evidence says about the health benefits of meditation. To determine the efficacy of meditation programs in improving stress-related outcomes (anxiety, depression, stress/distress, positive mood, mental health quality of life, attention, substance use, eating, sleep, pain, and weight) in diverse adult clinical populations.

After reviewing 17,801 citations, we included 47 trials with 3,320 participants. Mindfulness meditation programs had moderate evidence to improve anxiety [ ES 0.38 (CI 0.12 to 0.64) at 8 weeks; ES 0.22 (0.02 to 0.43) at 3–6 months], depression [ES 0.30 (0.00 to 0.59) at 8 weeks; ES 0.23 (0.05 to 0.42) at 3–6 months] and pain [ES 0.33 (0.03 to 0.62)], and low evidence to improve stress/distress and mental health-related quality of life. We found either low evidence of no effect or insufficient evidence of any effect of meditation programs on positive mood, attention, substance use, eating, sleep, and weight. We found no evidence that meditation programs were better than any active treatment (drugs, exercise, other behavioral therapies).

Sharma et al published Gene expression profiling in practitioners of Sudarshan Kriya. in Journal of Psychosomatic Research 2008 Feb;64(2):213-8. doi: 10.1016/j.jpsychores.2007.07.003 offering the first evidence suggesting that SKY practice may exert effects on immunity, aging, cell death, and stress regulation through transcriptional regulation. The rapid pace of life, eating habits, and environmental pollution have increased stress levels and its related disorders. The complex molecular response to stress is mediated by stress genes and a variety of regulatory pathways. Oxidative stress is internal damage caused by reactive oxygen species. Increasing evidence suggests that chronic psychosocial stress may increase oxidative stress, which in turn may contribute to aging, and etiology of coronary diseases, cancer, arthritis, etc. Psychophysiological concomitants of meditation have been extensively researched, but there are very little data available on biochemical activity leading to relieving stress by causing a relaxation response by Sudarshan Kriya Yoga (SKY). SKY is a breathing technique that involves breathing in three different rhythms. It is preceded by Ujjayi Pranayam (long and deep breaths with constriction at the base of throat) and Bhastrika (fast and forceful breaths through nose along with arm movements). Forty-two SK practitioners and 42 normal healthy controls were recruited for our study. The practitioners had practiced SK for at least 1 year. Selected normal healthy controls did not perform any conventional physical exercise or any formal stress management technique. Whole blood was used for glutathione peroxidase estimation and red blood cell lysate was used for superoxide dismutase activity assay and for glutathione estimation. White blood cells were isolated from fresh blood and assayed for gene expression using reverse transcriptase-polymerase chain reaction. The parameters studied are antioxidant enzymes, genes involved in oxidative stress, DNA damage, cell cycle control, aging, and apoptosis.

Ujjayi breath / Victor (Ocean) Breath (Vijay breathing) bit.ly/VijayBreath is a breathing technique employed in a variety of Taoist and Yoga practices. In relation to Yoga, it is sometimes called “the ocean breath”. The inhalations and exhalations are of nearly equal duration for 5-6 seconds each or it can be 4/6 ratio between inspiration and expiration, and are controlled in a manner that causes no distress to the practitioner. Unlike some other forms of pranayama, the ujjayi breath is typically done in association with asana practice in some styles of yoga as exercise, such as Ashtanga Vinyasa Yoga. Ujjayi is a diaphragmatic breath, which first fills the lower belly (said to activate the first and second chakras), rises to the lower rib cage (said to correspond to the third and fourth chakras), and finally moves into the upper chest and throat. The technique is very similar to the three-part Tu-Na breathing found in Taoist Qigong practice. Inhalation and exhalation are both done through the nose. The “ocean sound” is created by moving the glottis as air passes in and out. As the throat passage is narrowed so, too, is the airway, the passage of air through which creates a “rushing” sound. The length and speed of the breath is controlled by the diaphragm, the strengthening of which is, in part, the purpose of ujjayi.

Claimed (potential) benefits of Mediation Yoga and other RR&Rs include:

I. Neuropsychiatric benefits (neuroprotective function)

· Enhanced affinity towards meditation and yoga practices

· Creativity and innovation enhancement

· Superior mental clarity with laser sharp focus and higher productivity

· Improves patience from psychological stocism

· Increases confidence and self-esteem

· Improves ability to manage challenging situations

· Combatting chronic anxiety state and pre-depression

· Resilience against depression derived dependency

· Resilience against dementia incl. Alzheimer’s disease

II.. Physical fitness amplification (cardioprotective)

· Heart Rate Variability Gains (HaRaVaGa / WASHAIR)

· Healthspan and longevity (SHEAL)

· Amplified drive due to slimming effect or obesity remediation

· Immune system fortification with lowered risk of minor infections

· Cholesterol level reduction and improved lipid profile

III. Improved interpersonal relations (psychosocial benefits)

· More ease, joy and harmony in personal and work relationships

· A deeper sense of community

· Increases awareness both of self and surroundings

IV. Psycho-socio-economic benefits

· Improved financial stability

· Acceleration of vocational promotions.

· Better domestic relationships

· Improved sex life including orgasm quality

V. Sleep related benefits

· Superior or suxoglymph sleep

· Reduced sleep latency and enhanced sleep efficiency.

· Resilience against obstructive sleep apnea.

· Experience a deep inner peace of mind