A REVIEW STUDY ON THE EFFECT OF BHRAMARI PRANAYAMA ON SLEEP QUALITY AMONG STUDENTS

Abstract

ABSTRACT

Sleep is an essential component of physical health, mental well-being, emotional stability, and cognitive functioning. Adequate sleep plays a significant role in learning, memory consolidation, concentration, academic performance, and overall quality of life. In recent years, sleep disturbances among students have become increasingly common due to academic pressure, examination stress, excessive screen exposure, irregular lifestyle habits, and psychological stress. Poor sleep quality negatively affects emotional regulation, mental health, productivity, and educational achievement.

Yoga and pranayama are widely recognized as effective non-pharmacological approaches for promoting physical and psychological well-being. Among various pranayama techniques, Bhramari Pranayama is considered particularly beneficial for calming the mind and reducing stress. Bhramari Pranayama involves the production of a humming bee-like sound during exhalation, which creates soothing vibrations that promote relaxation and mental tranquility. Previous studies have suggested that the practice of Bhramari Pranayama may reduce anxiety, emotional disturbances, stress, and autonomic imbalance while enhancing psychological well-being.

The present study is a review-based dissertation aimed at analyzing and understanding the effect of Bhramari Pranayama on sleep quality among students through available scientific literature and previous research findings. Relevant research articles, review studies, books, yogic texts, and scientific publications related to sleep quality, yoga, pranayama, mental health, stress management, and student well-being were systematically reviewed and analyzed.

The study concludes that Bhramari Pranayama is a simple, safe, cost-effective, and accessible yogic practice that has the potential to improve sleep quality and mental well-being among students. Although existing evidence supports its beneficial effects, further experimental and longitudinal research is recommended to establish stronger scientific evidence regarding its direct impact on sleep quality.