Day end work related mental and muscular tension is quite common among young healthy individuals. This tension dramatically disturb sleeping pattern which also effects QoL. For this, two breathing relaxation yoga techniques namely Simha Pranayama and Bhramari Pranayama have been compared. The study aims to compare the effects of Simha Pranayama and Bhramari Pranayama on sleep and QoL among healthy adult individuals. It was a randomized clinical trial. Sample size of 68 was calculated by keeping 95% confidence interval and 0.05 margin of error. Subjects were selected through convenient sampling technique and then allocated by simple randomization process through sealed opaque envelope into Group A (Simha Pranayama) or Group B (Bhramari Pranayama). Subjects perform yoga techniques for 1 month. A booklet and recorded video was provided to read and follow the steps. Pre-treatment assessment was done before start of yoga therapy. Post treatment evaluation was done by assessing sleep through Pittsburgh Sleep Quality Index Questionnaire and QoL via SF-36 Questionnaire.
Study Type
INTERVENTIONAL
Allocation
RANDOMIZED
Purpose
SUPPORTIVE_CARE
Masking
SINGLE
Enrollment
68
* Find a Comfortable Seat: Kneel on the floor and sit back on your heels (Vajrasana). Alternatively, you can sit cross-legged. * Ground Your Hands: Rest your palms on your knees. Spread your fingers wide, splaying them like a lion's claws, and press them firmly down. * Engage the Posture: Lean your torso slightly forward. Keep your back straight, lengthen your spine, and open your chest. * Prepare to Breathe: Take a deep, steady inhalation through your nose.
* Find a comfortable seat: Sit cross-legged on the floor or straight on a chair with your spine erect and shoulders relaxed. * Form Shanmukhi Mudra (Face Lock): Bring your hands to your face to block your external senses. * Inhale deeply: Take a long, slow breath in through both nostrils, filling your lungs completely. * Exhale with a hum: As you exhale slowly through your nose, keep your mouth closed and make a steady, smooth humming sound (like "Mmmmmm...").
Lahore city
Lahore, Punjab Province, Pakistan
Physical function
Short Form-36 Health Survey (SF-36) questionnaire. The questionnaire assesses health-related quality of life across eight domains. Each domain is transformed to a 0-100 scale, where 0 represents the worst possible health status and 100 represents the best possible health status. Higher scores indicate better health-related quality of life.
Time frame: End of 4 weeks
Sleep
The Pittsburgh Sleep Quality Index (PSQI) is a standardized self-report questionnaire developed to assess subjective sleep quality. It consists of 19 self-rated items, which are combined into 7 component scores. Outcome Measure: Pittsburgh Sleep Quality Index . It is a validated self-administered questionnaire that assesses subjective sleep quality over the preceding month. It comprises 19 self-rated items grouped into seven components, each scored from 0 to 3. The component scores are summed to obtain a global score ranging from 0 to 21, where 0 represents the best sleep quality and 21 represents the poorest sleep quality. A global score greater than 5 is indicative of poor sleep quality and clinically significant sleep disturbance.
Time frame: End of 4 weeks
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