Effects of a Six-Week Breath-Only Pranayama Intervention on Pulmonary Function and Anxiety Among College Students: A Randomized Controlled Trial

Pranayama, a disciplined system of breath regulation rooted in yogic tradition, has demonstrated promise as a non-pharmacological modality for enhancing physiological resilience and psychological well-being. This randomized controlled trial aimed to isolate the effects of a breath-only Pranayama protocol-specifically Anulom Vilom and Bhramari-on pulmonary function and anxiety in healthy young adults. A total of 100 college students aged 18–25 were randomized into control and experimental groups. The experimental group received supervised Pranayama training six days per week over six weeks, while the control group maintained routine activity without intervention. Lung function was assessed using digital spirometry (FVC, FEV₁, FEV₁/FVC), and anxiety was measured using Sinha’s Comprehensive Anxiety Test (SCAT). Results showed a statistically significant increase in lung capacity in the experimental group (mean Δ = 612 mL, p < 0.001), while no significant change occurred in controls. Likewise, anxiety scores in the experimental group decreased markedly (p < 0.001), whereas control scores remained unchanged. Graphical and statistical analyses confirmed the robustness of these effects, suggesting improved respiratory mechanics and vagal modulation. These findings align with previous neurophysiological and psychometric literature underscoring Pranayama’s ability to enhance autonomic balance and emotional regulation. This study substantiates the standalone efficacy of breath-based Pranayama techniques, offering a cost-effective intervention model for both mental and physical health promotion in academic populations.