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Effect of Simha Pranayama and Bhramari Pranayama Relaxation Technique on Sleep and Quality of Life
Sponsor: Mohtishim Ahmed
Summary
Day end work related mental and muscular tension is quite common among young healthy individuals. This tension dramatically disturb sleeping pattern which also effects QoL. For this, two breathing relaxation yoga techniques namely Simha Pranayama and Bhramari Pranayama have been compared. The study aims to compare the effects of Simha Pranayama and Bhramari Pranayama on sleep and QoL among healthy adult individuals. It was a randomized clinical trial. Sample size of 68 was calculated by keeping 95% confidence interval and 0.05 margin of error. Subjects were selected through convenient sampling technique and then allocated by simple randomization process through sealed opaque envelope into Group A (Simha Pranayama) or Group B (Bhramari Pranayama). Subjects perform yoga techniques for 1 month. A booklet and recorded video was provided to read and follow the steps. Pre-treatment assessment was done before start of yoga therapy. Post treatment evaluation was done by assessing sleep through Pittsburgh Sleep Quality Index Questionnaire and QoL via SF-36 Questionnaire.
Official title: Comparative Effects of Simha Pranayama (Lion's Breath) and Bhramari Pranayama (Humming Bee Breath) Yogic Relaxation Techniques on Sleep and Quality of Life Among Healthy Adults
Key Details
Gender
All
Age Range
30 Years - 50 Years
Study Type
INTERVENTIONAL
Enrollment
68
Start Date
2026-07-20
Completion Date
2026-09-30
Last Updated
2026-07-27
Healthy Volunteers
Yes
Conditions
Interventions
Simha pranayama
* Find a Comfortable Seat: Kneel on the floor and sit back on your heels (Vajrasana). Alternatively, you can sit cross-legged. * Ground Your Hands: Rest your palms on your knees. Spread your fingers wide, splaying them like a lion's claws, and press them firmly down. * Engage the Posture: Lean your torso slightly forward. Keep your back straight, lengthen your spine, and open your chest. * Prepare to Breathe: Take a deep, steady inhalation through your nose.
Bhramari Pranayama
* Find a comfortable seat: Sit cross-legged on the floor or straight on a chair with your spine erect and shoulders relaxed. * Form Shanmukhi Mudra (Face Lock): Bring your hands to your face to block your external senses. * Inhale deeply: Take a long, slow breath in through both nostrils, filling your lungs completely. * Exhale with a hum: As you exhale slowly through your nose, keep your mouth closed and make a steady, smooth humming sound (like "Mmmmmm...").
Locations (1)
Lahore city
Lahore, Punjab Province, Pakistan