Breathing and the brain: Pranayama, an ancient self-directed approach to neuromodulation.
Hemant Bhargav, Urvakhsh Meherwan Mehta, Ashish Kumar, Subha Subramanian, Matcheri S Keshavan
Asian Journal of Psychiatry 2026 DOI: 10.1016/j.ajp.2025.104788 (opens in new tab)
Study at a glance
AI-extracted from the abstract| Characteristics | Review Randomized Peer reviewed |
|---|---|
| Topics | Breathwork Meditation |
| Keywords | Autonomic Breathing Neuromodulation |
| Key findings | Pranayama offers an easily accessible, self-directed alternative to manage stress, enhance cognition, and promote emotion regulation, with mechanisms similar to contemporary neuromodulation approaches. |
Abstract
This paper explores pranayama, the ancient yogic practice of breath control, as a promising natural method of neuromodulation. Pranayama aims to regulate the flow of prana (life force) to enhance mental clarity, emotional balance, and physiological resilience. We synthesize evidence from clinical, neuroimaging, and psychophysiological studies, illustrating how various pranayama techniques - including slow breathing, rapid breathing, and unilateral nostril breathing (UNB) -influence autonomic functions, brainwave patterns, and neuroendocrine responses. Mechanisms of pranayama such as vagus nerve stimulation, autonomic regulation, and hemispheric shifts in brain dominance are similar to contemporary neuromodulation approaches like transcranial magnetic stimulation (TMS), transcranial direct current stimulation (tDCS) and vagus nerve stimulation (VNS). However, pranayama offers an easily accessible, self-directed alternative to manage stress, enhance cognition, and promote emotion regulation. We identify significant knowledge gaps, including the need for well-powered, randomized-controlled studies to better understand the durability of effects, optimal protocols, and mechanisms of action. Pranayama represents a practical, low-risk, home-based neuromodulatory approach for preventative and adjunctive mental health care.
Comparable studies
Other narrative reviews on breathwork, most cited first.
| Study | Year | Design | Participants |
|---|---|---|---|
| Coupling of respiration and attention via the locus coeruleus: Effects of meditation and pranayama | 2018 | Review with original findings | |
| High ventilation breathwork practices: An overview of their effects, mechanisms, and considerations for clinical applications. | 2023 | Review | |
| Breathwork in body psychotherapy: Towards a more unified theory and practice | 2011 | Review | |
| A Practitioner’s Guide to Breathwork in Clinical Mental Health Counseling | 2020 | Review | |
| Bhramari Pranayama as an aid to meditation: A review of classical yoga texts | 2020 | Review |
Citations in the library
Cites 16
- Meditation experience is associated with differences in default mode network activity and connectivity Proceedings of the National Academy of Sciences November 23, 2011
- Sudarshan Kriya Yogic Breathing in the Treatment of Stress, Anxiety, and Depression: Part II—Clinical Applications and Guidelines The Journal of Alternative and Complementary Medicine August 1, 2005
- Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity Frontiers in Human Neuroscience October 9, 2018
- Meditation leads to reduced default mode network activity beyond an active task Cognitive, Affective, & Behavioral Neuroscience April 22, 2015
- Brief structured respiration practices enhance mood and reduce physiological arousal Cell Reports Medicine 2023
and 11 more in the library