Effects of Prana Mudra and Nadi Shodhan Pranayama on Sleep Quality and Academic Stress Amongst Female Students Living in Hostel

Female students living in hostels often encounter elevated levels of stress due to academic pressures and lifestyle adjustments, which can adversely affect their sleep quality and overall well-being. Yoga, an ancient Indian discipline promoting holistic living, offers effective tools for managing such challenges. Maharshi Patanjali’s system of Ashtanga Yoga, particularly the practice of Pranayama, emphasizes the regulation of breath to harmonize the mind and body.

The study employed a pretest-posttest control group design over 30 days, from 31st October to 1st December 2023. Participants were randomly divided into study and control groups. The intervention included a 2-minute prayer in a meditative posture, 5 minutes of Prana Mudra, 5 minutes of Nadi Shodhan Pranayama, and 3 minutes of self-observation.

This research work assessed how 15 minutes of Nadi Shodhan Pranayama and Prana Mudra before bedtime, repeated for 30 days, affected sleep quality and academic stress in female hostel residents. The data was collected with the help of Pittsburgh sleep quality index (PSQI) and Academic Stress Scale (ASS).

The findings of the study showed that the intervention improved sleep quality and reduced academic stress, suggesting these practices can benefit female students' well-being when incorporated into daily routines.

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