Yoga, Meditation, and Breathing Techniques on Stress and Anxiety : A Systematic Literature Review and a Proposal for an Integrated Neurosomatic Mental Health Model

Yoga, meditation, and breathing techniques may reduce stress, anxiety, and psychological distress while improving emotional regulation and psychological resilience. A systematic review of studies from PubMed, Scopus, Web of Science, PsycINFO, Google Scholar, TR Dizin, and DergiPark, following PRISMA 2020 guidelines, found evidence that these mind–body practices work through interoceptive awareness, autonomic nervous system regulation, vagal activation, and neuroplasticity. Based on the findings, the authors propose an Integrated Neurosomatic Mental Health Model that links neurosomatic awareness, interoception, autonomic regulation, neurocognitive restructuring, emotional regulation, resilience, and well-being. The model suggests interconnected neurobiological, psychological, and physiological pathways for how these practices affect mental health.

Study at a glance

Abstract

The Effects of Yoga, Meditation, and Breathing Techniques on Mental Health: A Systematic Literature Review and Proposal for an Integrated Neurosomatic Mental Health Model Mental health problems associated with stress, anxiety, and reduced psychological well-being have become increasingly prevalent worldwide, highlighting the need for innovative and integrative approaches in mental health care (World Health Organization [WHO], 2022). While conventional treatment methods have made significant contributions to the field, holistic approaches that address not only cognitive processes but also bodily experiences and autonomic nervous system functioning have gained increasing attention (Engel, 1977; Porges, 2011). Within this context, mind–body practices such as yoga, meditation, and breathing techniques have emerged as complementary interventions that support mental health and psychological well-being (Cramer et al., 2018; Goldberg et al., 2022). The aim of this study was to systematically examine the effects of yoga, meditation, and breathing techniques on mental health and to propose an Integrated Neurosomatic Mental Health Model explaining the potential mechanisms underlying these effects. The study was conducted using a systematic literature review methodology. Relevant studies published in PubMed, Scopus, Web of Science, PsycINFO, Google Scholar, TR Dizin, and DergiPark databases were reviewed. The review process was carried out in accordance with the PRISMA 2020 guidelines. The findings indicate that yoga, meditation, and breathing techniques may contribute to reductions in stress, anxiety, and psychological distress while enhancing psychological well-being, emotional regulation skills, and psychological resilience (Galante et al., 2021; Goldberg et al., 2022; Fincham et al., 2023). Furthermore, evidence suggests that these interventions exert their effects through mechanisms including interoceptive awareness, autonomic nervous system regulation, vagal activation, and neuroplasticity (Khalsa et al., 2018; Davidson & McEwen, 2012; Porges, 2011). Based on the findings, the Integrated Neurosomatic Mental Health Model was developed. The proposed model conceptualizes the relationships among neurosomatic awareness, interoception, autonomic nervous system regulation, neurocognitive restructuring, emotional regulation, psychological resilience, and psychological well-being. The model suggests that yoga, meditation, and breathing practices influence mental health through interconnected neurobiological, psychological, and physiological pathways. In conclusion, the findings demonstrate that mind–body interventions have significant potential to support mental health and psychological well-being. The proposed model offers a comprehensive theoretical framework for understanding the mechanisms through which these practices contribute to psychological functioning and may serve as a foundation for future research and clinical applications. Keywords: yoga, meditation, breathing techniques, mental health, psychological well-being, interoception, autonomic nervous system regulation, neuroplasticity, Polyvagal Theory, Integrated Neurosomatic Mental Health Model.