Effects of Shambhavi Mahamudra Kriya , a Multicomponent Breath-Based Yogic Practice ( Pranayama ), on Perceived Stress and General Well-Being

Abstract

Stress-induced disorders such as anxiety represent the leading causes of adult disability worldwide. Previous studies indicate that yoga and other contemplative practices such as pranayama, or controlled yogic breathing techniques, may be effective in the treatment of mood disorders and stress. In this study, 142 individuals (mean age = 43 years; SD = 13.90) participated in a 3-day retreat program during which they learned Shambhavi Mahamudra kriya, which is a yogic practice that includes both deep breathing and meditation techniques. Participants were instructed to practice the kriya each day for 21 minutes. After 6 weeks of daily practice, participants reported subjectively lower levels of perceived stress (Perceived Stress Scale) and higher levels of general well-being (General Well-Being Scale) compared to baseline. These results support the notion that Shambhavi Mahamudra kriya may represent a natural treatment for stress reduction.

In the evidence

This study is part of the evidence base for a synthesis in the library. Here is how each one recorded it.

• State of the evidence: Breathwork ↑Supports

  After 6 weeks of daily Shambhavi Mahamudra kriya practice, participants reported lower perceived stress and higher general well-being than at baseline.

  Synthesized October 25, 2026

Comparable studies

Other non-randomized and open-label trials on breathwork, most cited first.