Scientific impact of meditation, pranayama, and Yogasana in stress management: A nuro-biological perspective
International Journal of Humanities and Education Research 2026 DOI: 10.33545/26649799.2026.v8.i1b.326 (opens in new tab)
Study at a glance
AI-extracted from the abstract| Characteristics | Narrative literature review Randomized Peer reviewed |
|---|---|
| Interventions | Meditation Pranayama Yogasana |
| Topics | Anxiety Meditation Breathwork |
| Keywords | Perspective graphical Transcendental meditation Guided imagery Stress management Mental health Heart rate variability Clinical psychology Psychotherapist Stress linguistics Mood Relaxation psychology Randomized controlled trial Autonomic nervous system Burnout Psychophysiology Depression economics Fight-or-flight response Stress measures Psychopathology Emotional well-being |
| Key findings | Meditation, Pranayama, and Yogasana collectively reduce stress by harmonizing neuroendocrine and autonomic systems, improving psychological well-being and resilience. |
Abstract
Stress, a prevalent consequence of modern lifestyle, significantly contributes to both physical and mental health disorders. Traditional mind-body practices from yoga—including meditation, Pranayama (breath regulation), and Yogasana (physical postures)—have been widely studied for their potential to modulate stress responses and enhance overall well-being. This review aims to evaluate the role of Meditation, Pranayama, and Asana in reducing stress through physiological and psychological mechanisms, supported by current scientific evidence. A narrative literature review was conducted using databases such as PubMed, Scopus, and Google Scholar. Studies published between 2000 and 2024 focusing on the impact of Meditation, Pranayama, and Yoga asanas on stress markers, including cortisol levels, heart rate variability (HRV), psychological stress scales (PSS, DASS-21), and quality of life indices, were included. Meditation practices like mindfulness and transcendental meditation have shown consistent reductions in perceived stress and cortisol levels by activating the parasympathetic nervous system. Pranayama techniques such as Nadi Shodhana and Bhramari regulate autonomic functions, enhance vagal tone, and improve emotional regulation. Yogasanas, including forward bends, inversions, and balancing poses, promote physical relaxation and mental focus, contributing to stress resilience. Several randomized controlled trials reported significant improvements in psychological well-being and decreased anxiety and depression scores following integrated yoga interventions. Meditation, Pranayama, and Yogasana collectively form a holistic, non-pharmacological approach to stress management. By harmonizing the neuroendocrine and autonomic systems, these practices alleviate physiological stress responses and enhance mental clarity, emotional balance, and resilience. Incorporating these techniques into daily life or therapeutic settings may serve as an effective adjunct to conventional stress management strategies.