The objective of the present paper is to see the effectiveness of Pranayama on mental health. Three authors reviewed the research studies that explored the effects of pranayama on mental health. Systematic review was carried out by the three authors independently according to Preferred Reporting Items for Systematic Reviews and Meta-analysis Guidelines through the database i.e., Shodhganga, Scopus, PubMed and Embase. Article published until 31st July, 2025 were included. Out of 28 papers initially selected papers, 15 research papers were finally chosen for review that fitted with the inclusion criteria of the present study. The studies under the present review revealed significant positive effect of pranayama-based practices in mental health. Such effect is unanimously seen in all studies that employed different kinds of pranayama-based practices such as Bhastika, Nadisuddhi, Ujjawi, Bhramari, Kapalbhati. The results of the present review identify pranayama to be a very effective holistic health practice that can ensure wellbeing and enduring happiness in man.

• Mental health; Physical health; Detoxification; Pranayama; Depression

Boruah J, Barua NK, Boro M (2026) Practice of Pranayama and Its Effect on Mental Health – A Systematic Review. J Prev Med Healthc 8(2): 1051.

Vedanta outlines five sheaths of human existence as Annamaya Kosha, Pranamaya Kosha, Manomaya Kosha, Vijnanamaya Kosha and Anandamaya Kosha and speaks for need of a balance among these five (Aurobindo) [1]. Annamaya Kosha refers to the Physical Sheath or physical body – the body of flesh and blood. It is associated with the material aspect of existence nourished by food, often referred as ‘food body’. Pranamaya Kosha, often described as the “vital sheath” represents the life force or prana that animates the physical body. It regulates the physiological functions and energy flow within the body. Manomaya Kosha, literally mean Mental Sheath includes the mind and emotions that harbours our thoughts, feelings, and desires. Vijnanamaya Kosha is the Intellectual Sheath and it is associated with cognition, intellect, and wisdom. This sheath is often called the “intuitive body” or “intellect”. Anandamaya Kosha is the innermost sheath often described as “bliss body” represents the state of bliss and spiritual fulfilment. It is considered to be closest to our true existence i.e., true self or Atman. Attainment of liberation through realisation of atman or the self depends on maintaining a balance among these sheaths. Among these five, Pranamaya Kosha plays the most crucial role in terms of establishment of a balance among the sheaths. It serves as the bridge between the lowest sheath (annamaya kosha) and upper three sheaths (Manomaya Kosha, Vijnanamaya Kosha and Anandamaya Kosha). Although all the koshas are interrelated so far as their wellbeing is concerned, it is pranamaya Kosha that has relatively more influence over any other koshas. This whole universe and its elements in the forms of galaxies, stars, air, water and all the living objects are the composition of two core elements – Prana and Akasha (Swami Vivekananda) [2]. The differences among these are due to the variations in respect to the nature of vibration in prana. It is prana that comes in contact with akasha with a certain amount of vibration and results in creation of a certain thing. The differences as we see among various manifestations in the form of living and non-living things are due to the differences in vibration of prana. In human being prana has four kinds of manifestation – Prana, Apana, Samana, Udana and Vyana [3]. These four kinds of Pranas are responsible for different kinds of functions in our body. Prana is responsible for regulation of our breath and circulation lifeforce throughout our body. Apana helps downward and outward movement of energy. It regulates the process of excretion, detoxification and reproduction. Samana Prana is responsible for regulation of digestion process and to maintain a balance in different part of body. Udana Pran represents upward movement of energy. It is responsible to regulate and control vocalisation and ability of communication, influences our creativity, judgement and higher-level mental faculties. Vyana Prana ensures harmony in our bodily systems and determines vitality, flexibility and adaptability in our body. In the words of Prana with its different manifestation regulates the entire creations. In the words of Vivekananda “there is no difference between you and the sun, except the vibration of prana” [4]. With a control over this vital energy (Prana) man can do marvellous things, can effectively achieve goals pertaining to his physical, mental and spirituals domains. Here lies the importance of pranayama.

Pranayama refers to the psycho-physical practices leading to control over the vital life-force (prana). Basically, Pranayama includes three things Rechaka, Puraka and Kumbhaka. Rechaka refers to exhalation, Puraka inhalation and Kumbhaka refers to the moment of pause between rechaka or puraka. In other word it is holding of the breath without rechaka or puraka. Bhagawat Gita explains pranayama as a form of sacred inner sacrifice where a practitioner, by controlling the breath can master his vital life-force (prana) and withdraw the mind from external distractions to achieve deep meditative states and spiritual trance [5].

Yoga texts revealed benefits of pranayama practice [6-8]. Different types of pranayama such as Bhastika, Nadisuddhi, Ujjawi, Bhramari, Kapalbhati have their specific benefit along with some common benefits. These benefits are related with physical health, mental health and spiritual health. So far as mental health is concerned texts mention the significance of pranayama in development of positive personality traits like positive self-image, self esteem, empathy, patience, enthusiasm, positive attitude and so on. In the present study, the author reviewed the research studies that explored the effects of pranayama on the aspects that influence upon the mental health to a great extent.

Rationale of the review

The objective of the present paper is to see the effectiveness of Pranayama on mental health. The investigator objectively, on the basis of inclusion criteria, analysed the papers. It is perceived that such analysis will be helpful to understand the utility of breath regulation practices or pranayama on mental health from practical point of view. Text have mentioned the wide spread benefits of pranayama for mental health. Our objective is to explore whether these claims are substantiated by the findings of the experimental studies.

Selection of studies

The present study has not been a registered to any database. Systematic review was carried out by the three authors independently according to Preferred Reporting Items for Systematic Reviews and Meta-analysis Guidelines through the following database: Shodhganga, Scopus, PubMed and Embase. Article published until 31st July,2025 were included. The key word “Pranayama” was matched with mental health and individually matched with components of mental health i.e., self-concept, self efficacy, adjustment, emotional intelligence etc. Articles written in English regarding effectiveness of pranayama in mental health and its components were included in the study. The review-based studies, editorials, meta-analysis and articles in language other than English were excluded. Initially the articles for review were selected on the basis of titles that fit with the title of the present paper which was followed by full-text review. After full-text review only the original articles based on direct experimentation on human subjects were chosen for the final review. Even among the original studies, the studies that involved both asana and pranayama were excluded and only pranayama based studies were finally chosen. The screening as well as full-text review, were done by the three authors independently and they involved in discussion in case of confusion that they came across.

Data extraction and synthesis

After selection of the studies on the basis of the inclusion criterions the data extraction was done by the three authors independently in terms of objectives of the study, methodology, specific type of pranayama that has been practiced, major findings and implications of the study. Data extraction was followed by data synthesis and such a synthesis was carried out by categorising the findings of the study under emotional intelligence, stress reduction, self-esteem, self-efficacy.

Keeping inclusion criterions in view the investigator chose 31 papers for review. Four papers were excluded at the completion of initial scrutiny for duplication check. After going through the title, objectives and abstract of the 28 papers, 12 papers were finally chosen for review that fitted with the inclusion criteria of the present study Table 1.

Table 1: Details of Included studies

The following Prisma flow diagram (Figure 1) reveals the search process and selection of the study.

Figure 1: Prisma flow diagram showing the search process and selection of the studies for Review.

Quality assessment of the selected Reviews

The objective of the present study is to see the effectiveness of Pranayama in mental health. Keeping this objective in view the investigator reviewed the experimental studies in respect to pranayama and mental health. The need of quality screening of selected papers is felt for coming to conclusions based on sources that are reliable and valid. The inclusion criteria (set on the basis of protocols of quality assessment) for selecting the studies serve initial screening doors of the selected studies. The selected studies are placed for further quality assessment to minimize risk of bias generalizations based on inauthenticity of the sources. The quality screening of included studies has been carried out as per the norms outlined in MQRS scale. The details of scoring are revealed through Table 2.

Table 2: Quality assessment of included studies through Methodological Quality Rating Scale (MQRS)

The quality assessment of the selected studies reveals that all most all studies sored high with respect randomization, quality control and follow up rate. So far as last two criterions (i.e., follow up length and follow up process) are concerned studies scored low. Keeping good overall scores and high scores under relatively high weight criterions the studies are found adequate for the present review.

The studies under the present review revealed significant positive effect of pranayama-based practices in mental health. Such effect is unanimously seen in different kinds of pranayama-based practices such as Bhastika, Nadisuddhi, Ujjawi, Bhramari, Kapalbhati. Out of the twelve studies three examined effect of pranayama on self evaluation, perception of reality, integration of personality, and feeling of autonomy. These are some core components and they influence the mental health to a great extent. All the experimental groups in these three studies that practiced pranayama showed significant improvement in respect to these core factors at post-test. Type of pranayama practices employed by these studies were different. Kanhaiya’s (2018) study employed Kapalbhati pranayama. Singh’s study (2024) included Bhramari, while Awasthi’s study (2018) employed Bhastrika. In spite of employing different kind of pranayama practices, their effects remained the same. Quality sleep is an external criterion of good mental health and in Singh’s study, Bhramari pranayama practitioners showed significant improvement in sleep quality. Seven of the twelve studies examined stress and anxiety before and after intervention [Peterson (2017), Novaes (2020), Dilliraj (2020), Koch (2022) Jagadeesan (2022), Kumar (2025) Saraswati (2025)]. The Findings revealed stress and anxiety significantly reduced at post test after intervention period. Koch’s study (2022) showed significant improvement of resilience among practitioners of breathing exercises. In our day today life stress is common and obvious. Important thing is to manage the stress. One of the studies (i.e., Jain,2025) showed pranayama practitioners did significantly better in stress management as compared to control group i.e., non practitioner of pranayama. The practitioners also showed positive self-image about themselves who were found to be significantly better in respect to self-image than that of non-practitioners of pranayama.

Classic yoga texts such as Yogasutra of Patanjali, Yoga Vasishtha, Upanishad, Hath Yoga Pradipika mentioned the significance of Pranayama on physical, psychological and spiritual life of mankind. The studies included in the present review revealed the same truth and observed great positive changes among pranayama practitioners in respect to mental health. On the basis of the results of the present study, it is anticipated that regular practice of pranayama may bring miracle where modern approach of treatment proves to be futile in treating who are in need of help and support to come out from stress, anxiety or such mental health ailments.

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