Effects of Shambhavi Mahamudra Kriya , a Multicomponent Breath-Based Yogic Practice ( Pranayama ), on Perceived Stress and General Well-Being

A 3-day retreat teaching Shambhavi Mahamudra kriya, a yogic practice combining deep breathing and meditation, followed by 21 minutes of daily practice for 6 weeks, led to lower perceived stress and higher general well-being among 142 adults (mean age 43). The findings suggest this practice may serve as a natural approach to reducing stress.

Study at a glance

Abstract

Stress-induced disorders such as anxiety represent the leading causes of adult disability worldwide. Previous studies indicate that yoga and other contemplative practices such as pranayama, or controlled yogic breathing techniques, may be effective in the treatment of mood disorders and stress. In this study, 142 individuals (mean age = 43 years; SD = 13.90) participated in a 3-day retreat program during which they learned Shambhavi Mahamudra kriya, which is a yogic practice that includes both deep breathing and meditation techniques. Participants were instructed to practice the kriya each day for 21 minutes. After 6 weeks of daily practice, participants reported subjectively lower levels of perceived stress (Perceived Stress Scale) and higher levels of general well-being (General Well-Being Scale) compared to baseline. These results support the notion that Shambhavi Mahamudra kriya may represent a natural treatment for stress reduction.