Comparative Study of the Effects of Anuloma Viloma with Vāyu Mudrā and Ājñā Chakra Dhyāna Versus Anuloma Viloma in PraGava Mudrā on Stress, Blood Pressure, and Heart Rate

Anuloma Viloma (alternate nostril breathing) is a prāGāyāma practice shown to influence autonomic balance. Incorporation of Vāyu Mudrā and Ājñā Chakra Dhyāna may enhance these effects.To compare Anuloma Viloma with Vāyu Mudrā and Ājñā Chakra Dhyāna against Anuloma Viloma with PraGava Mudrā on stress (PSS-10), blood pressure, and heart rate.Sixty healthy adults aged 25–55 were randomized into two groups. Group A practiced Anuloma Viloma with Vāyu Mudrā and Ājñā Chakra Dhyāna; Group B practiced Anuloma Viloma with PraGava Mudrā. Each group practiced 15 minutes daily for 6 weeks. Pre- and post-data were collected for systolic BP, diastolic BP, heart rate, and PSS-10 scores.Group A showed significantly greater reductions across all parameters (p <0.05). Improved sleep and emotional balance were also reported. Combining Anuloma Viloma with Vāyu Mudrā and Ājñā Chakra Dhyāna is more effective for physiological and psychological stress reduction than PraGava Mudrā.