Integrating Kriya Yoga, Pranayama and Brainwave Entrainment for Stress Reduction: An HRV-Based Exploration.

Stress contributes to non-communicable diseases like hypertension and diabetes, with heart rate variability (HRV) reflecting autonomic nervous system (ANS) activity. This interventional study was conducted at the Department of Physiology, All India Institute of Medical Sciences (AIIMS), Bhopal, India, from 2019 to 2025. This study evaluated yogic (Kriya Yoga, Anulom Vilom, Kapalbhati, etc.) and non-yogic (exercise, brain entrainment) interventions in 30 healthy volunteers using HRV. Kriya Yoga and Anulom Vilom reduced stress indices by 71.45% and 56.01%, enhancing parasympathetic tone. Kapalbhati and exercise increased sympathetic activation (+41.66%, +85.33%). Brain entrainment lowered stress by 48.86%. Cooling pranayamas (Chandra Nadi: -69.14%) were optimal for stress management, while heating techniques may exacerbate stress. So, the efficacy of stress-reduction techniques varies based on their physiological impact.