A month-long yoga program combining pranayama (breath control) and meditation reduced stress and increased mindfulness and psychological flexibility in recreational athletes aged 18 to 45. Compared to a control group that received no treatment, the yoga group showed significantly lower stress levels and fewer negative emotional states, along with higher dispositional mindfulness. Stress reduction and mindfulness improvement strongly predicted everyday psychological flexibility skills. The findings suggest that regular yoga practice supports mental and emotional health beyond physical fitness, helping athletes manage stress and regulate emotions.
A 10-week program of daily pranayama and mindfulness (vipassana) meditation, practiced for 60 minutes each day, improved emotional intelligence and reduced anxiety, depression, and stress among undergraduate students aged 18 to 23. The randomized controlled trial with 150 students found significant enhancements in emotional intelligence and significant decreases in anxiety, depression, and stress in the experimental group compared to the control group, which continued usual activities. These results suggest that combining breathwork with mindfulness meditation can support emotional coping and mental well-being in university students.