Pranava Japa with Bhramari Pranayama: A Complementary Approach to Reduce Stress in Working Women
Vinita Singh, Samani Amrit Prajna
International Journal of Yogic Human Movement and Sports Sciences 2026 DOI: 10.22271/yogic.2026.v11.i4a.1897 (opens in new tab)
Study at a glance
AI-extracted from the abstract| Characteristics | Randomized controlled trial Peer reviewed |
|---|---|
| Sample size | 120 |
| Population | Working women aged 30-60 years with mild stress |
| Interventions | Bhramari Pranayama Pranava Japa |
| Duration | Three months |
| Topics | Meditation Breathwork |
| Keywords | Blood pressure Mental health Randomized controlled trial Heart rate Mental stress Perceived stress scale Stress management Stress linguistics Physical therapy Intervention counseling Psychological stress Stress measures Clinical psychology Mindfulness-based stress reduction Coronary heart disease Occupational stress Sf-36 |
| Key findings | Adding Pranava Japa to Bhramari Pranayama significantly reduced perceived stress scores and improved blood pressure, psychological well-being, and mindfulness compared to Bhramari Pranayama alone or a control group. |
Abstract
Background: Stress is a major mental health problem among working women and often leads to physical discomfort, emotional imbalance, and reduced quality of life. Yoga practices such as Bhramari Pranayama and Pranava Japa (Om chanting) are considered safe and simple complementary methods for stress management. However, their combined effect has not been studied adequately.
Objective: To evaluate the effectiveness of Pranava Japa as an additional practice to Bhramari Pranayama in reducing perceived stress and improving blood pressure, psychological well‑being, and mindfulness in working women.
Methods: A single‑blind randomized controlled trial was conducted among 120 working women aged 30-60 years with mild stress. Participants were randomly assigned to three groups: Group A (Bhramari Pranayama + Pranava Japa, n=40), Group B (Bhramari Pranayama only, n=40), and Group C (control, n=40). The intervention was practiced daily for three months. Stress was assessed using the Perceived Stress Scale (PSS). Blood pressure, heart rate, psychological well‑being (Ryff’s scale), and mindfulness were also measured at baseline, one month, and three months. Data were analyzed using ANCOVA.
Results: Group A showed a significantly greater reduction in stress scores compared to Group B and Group C (p < 0.001). Significant improvement was also observed in systolic and diastolic blood pressure (p < 0.01), psychological well‑being (p < 0.001), and mindfulness (p < 0.001). Heart rate did not show significant change in any group (p > 0.05).
Conclusion: Adding Pranava Japa to Bhramari Pranayama provides additional benefits in reducing stress and improving overall mental wellness in working women. This combined practice can be recommended as a simple complementary approach for stress management.