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A 12-week yogic breathing and relaxation programme reduces blood pressure and improves sleep quality in adults with hypertension.

In a randomized controlled trial of 66 adults with Stage 1 hypertension or elevated blood pressure, a 12-week structured yogic breathing and relaxation programme significantly reduced systolic blood pressure from 132.42 to 124.06 mmHg (p < 0.001) and diastolic blood pressure from 84.42 to 78.61 mmHg (p < 0.01), and significantly improved sleep quality (p = 0.019) compared to standard lifestyle interventions.

Last updated: Jul 15, 2026•1 RCTs•📖 Read as article →

Evidence Score

Evidence Score42/100
Human RCT★★☆☆☆
Meta-analysis☆☆☆☆☆
Mechanism★★★★★
Safety★★★★☆
Confidencelow

Study Evidence

Study 1. Evaluating Yogic Breathing and Relaxation Against Standard Lifestyle Interventions for Hypertension: A 12-week Randomised Trial.

observational

Sharma R, Pathania M, Kant R, Bhardwaj P, Kalra S, Das D · Annals of neurosciences (2026)

Participants: N/A
Duration: 12 weeks
Intervention: 12-week structured yogic breathing and relaxation programme comprising 40-minute daily pranayama and relaxation techniques
Outcome: Systolic blood pressure, diastolic blood pressure, sleep quality (PSQI or similar), perceived stress
Effect Size: N/A
Population: Adults with Stage 1 hypertension or elevated blood pressure

Result:

PubMed: 42433701DOI: 10.1177/09727531261461022

Mechanism Graph

Engagement in daily pranayama and relaxation techniques
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Reduction in perceived stress (p = 0.001)
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Improvement in sleep quality (p = 0.019)
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Result: Significant reduction in systolic and diastolic blood pressure

Limitations

  • ⚠Small sample size (n=66) limits generalizability
  • ⚠Short duration (12 weeks) without long-term follow-up data

Frequently Asked Questions

What type of yoga was used in this study?▼

The study used a structured yogic breathing and relaxation programme consisting of pranayama (breathing exercises) and relaxation techniques practiced for 40 minutes daily.

How much did blood pressure decrease after the yoga intervention?▼

Systolic blood pressure decreased from 132.42 to 124.06 mmHg, and diastolic blood pressure decreased from 84.42 to 78.61 mmHg after 12 weeks.

Did the yoga programme improve sleep quality?▼

Yes, sleep quality significantly improved in the yoga group compared to the standard care group (p = 0.019).

Who was eligible to participate in this trial?▼

Adults with Stage 1 hypertension or elevated blood pressure were enrolled in the study at AIIMS Rishikesh.

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References

  1. 1.Sharma R, Pathania M, Kant R, Bhardwaj P, Kalra S, Das D. "Evaluating Yogic Breathing and Relaxation Against Standard Lifestyle Interventions for Hypertension: A 12-week Randomised Trial.." Annals of neurosciences, 2026. PMID: 42433701 DOI: 10.1177/09727531261461022
Disclaimer: This content is for educational purposes only and is not medical advice. Evidence scores reflect the quality and quantity of available research, not clinical recommendations. Always consult a healthcare professional before starting any supplement or intervention.