Yoga vs physical activity: A comparative study of stress and sleep in young adults

The high prevalence of stress and sleep disorders among medical students necessitates effective, non-pharmacological interventions. While both yogic breathing and physical activity are beneficial, their comparative efficacy on these specific outcomes remains unclear. This study aimed to compare the effects of a structured yogic breathing intervention and moderate-intensity physical activity on perceived stress levels and subjective sleep quality in healthy medical students. A prospective, randomized controlled trial was conducted with 170 participants allocated to either a Yogic Breathing Group (n=85) or a Physical Activity Group (n=85). The intervention lasted five weeks, with sessions conducted five days per week. The primary outcomes, psychological stress and sleep quality, were assessed using the Depression Anxiety Stress Scales (DASS-21) and the Pittsburgh Sleep Quality Index (PSQI), respectively, at baseline and post-intervention. Data were analyzed using paired t-tests and Analysis of co-variance. Both groups showed significant within-group improvements in stress (p<0.001). However, between-group analysis revealed that the Yogic Breathing group achieved a significantly greater reduction in DASS-21 scores compared to the Physical Activity group (mean Δ: -14.43 ± 6.21 vs. -3.69 ± 5.12; p<0.001). Conversely, the Physical Activity group demonstrated a significantly greater improvement in PSQI scores than the Yogic Breathing group (mean Δ: -0.96 ± 1.42 vs. -0.40 ± 1.05; p=0.012). Yogic breathing was superior for reducing perceived stress, whereas physical activity was more effective for enhancing sleep quality. The results indicate that both approaches complement each other rather than replace one another. Selecting the right approach should depend on the specific needs, helping to provide a more individualized plan for well-being.