Therapeutic Role of Bhramari Pranayama in Sleep Regulation: A Comprehensive Review

Punit Chaturvedi; Bharart  Kumar Padhar; Dr. Durgawati  Devi

doi:10.63247/3048-7390.vol.1.issue6.13

Authors

Dr. Punit Chaturvedi National Institute of Ayurveda (Deemed to be University), Jaipur (Rajasthan) Author https://orcid.org/0009-0009-0097-1521
Dr. Bharat Kumar Padhar National Institute of Ayurveda (Deemed to be University), Jaipur (Rajasthan) Author
Dr. Durgawati Devi National Institute of Ayurveda (Deemed to be University), Jaipur (Rajasthan) Author

DOI:

https://doi.org/10.63247/3048-7390.vol.1.issue6.13

Keywords:

Bhramari Pranayama, sleep quality, yoga , parasympathetic activity, stress, insomnia

Abstract

Introduction:
Sleep disturbances are increasingly prevalent among young adults, particularly in the backdrop of rising screen exposure and social media addiction. Yogic interventions like Bhramari Pranayama have emerged as accessible, non-pharmacological tools for improving sleep quality.

Methods:
This review was conducted using published articles indexed in PubMed, Scopus, and Web of Science up to July 2025. Studies focusing on Bhramari Pranayama’s effects on the autonomic nervous system, psychological well-being, and sleep parameters were included.

Results:
Evidence suggests that Bhramari Pranayama promotes parasympathetic dominance, reduces sympathetic arousal, and improves markers of psychological health such as anxiety, stress, and depression. These effects collectively contribute to enhanced sleep initiation, continuity, and depth. EEG-based studies demonstrate a shift toward alpha brain waves and decreased cortical excitability post-practice.

Discussion:
Bhramari Pranayama’s mechanism lies in its auditory and vibratory stimulation of the vagus nerve, leading to a calm mental state. Its non-invasive, cost-effective nature makes it suitable for college populations experiencing digital fatigue.

Conclusion:
Bhramari Pranayama holds significant promise as an adjunct therapeutic tool in managing sleep disturbances, especially among youth with digital dependency. Further large-scale RCTs are warranted.

Author Biographies

Dr. Punit Chaturvedi, National Institute of Ayurveda (Deemed to be University), Jaipur (Rajasthan)

Ph.D. Scholar & Assistant Professor, Department of Swasthavritta & Yoga
Dr. Bharat Kumar Padhar, National Institute of Ayurveda (Deemed to be University), Jaipur (Rajasthan)

Assistant Professor, Department of Kayachikitsa
Dr. Durgawati Devi, National Institute of Ayurveda (Deemed to be University), Jaipur (Rajasthan)

Head and Professor, Department of Swasthavritta & Yoga,

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