Effectiveness of Pranayama Techniques in Reducing Anxiety and Enhancing Sleep Quality

Abstract

This study explores the effectiveness of pranayama techniques in reducing anxiety and enhancing sleep quality. Pranayama, a traditional yogic breathing practice, has gained attention as a non-pharmacological intervention for mental health and wellness. Through a review of clinical trials and experimental studies, the research examines how various pranayama methods—such as Nadi Shodhana (alternate nostril breathing), Bhramari (humming bee breath), and Anulom Vilom—impact physiological and psychological markers of anxiety and sleep disturbances. Findings suggest that regular practice of pranayama significantly lowers anxiety levels by modulating autonomic nervous system activity, reducing cortisol, and improving parasympathetic tone. Additionally, pranayama enhances sleep quality by promoting relaxation, reducing sleep latency, and increasing overall sleep duration and efficiency. The study concludes that pranayama is an effective, accessible, and low-cost intervention for managing anxiety and improving sleep quality, with potential applications in clinical and wellness settings.