ANAPANASATI MEDITATION TECHNIQUE FOR EFFECTIVE REDUCTION IN STRESS, ANXIETY & DEPRESSION: AN EXPERIMENTAL STUDY
Ashish Ubhale, Swati Raje
International Journal of Advanced Research January 31, 2022 DOI: 10.21474/ijar01/14022 (opens in new tab)
Study at a glance
AI-extracted from the abstract| Characteristics | Pre-post intervention study Peer reviewed |
|---|---|
| Intervention | Anapanasati meditation |
| Dose | 10 minutes daily |
| Duration | 4-week intervention |
| Measures | Perceived Stress Scale (PSS), DASS-42 |
| Topics | Anxiety Depression Meditation |
| Key points | A 10-minute daily Anapanasati meditation practice over four weeks significantly increased the number of participants without depression, anxiety, or stress. |
Abstract
Stress is an integral part of human life and it can increase depression and anxiety which can hamper an individuals personal life, relationship or work satisfaction. To counter the issue of stress, anxiety and depression there are various pharmacological and nonpharmacological coping methods. As an intervention, the participants were taught Anapanasati meditation (brief mindfulness meditation) for 10 minutes daily for duration of 4 weeks (5 days a week). Self rating Perceived stress scale (PSS) and DASS-42 were administered before the beginning and at the end of the course. Analysis showed that the number of people who did not have depression, anxiety or stress increased significantly after the four weeks session of Anapana meditation. We conclude that even a very short span of 10 minutes of daily anapana meditation session can significantly and positively lower the intensity of depression, anxiety and stress.
Comparable studies
Other non-randomized and open-label trials on anxiety, most cited first.