Fast vs. Slow Pranayama for Breathing, Heart, Balance, and Well-Being in Students

The goal of this clinical trial is to compare the effects of slow and rapid pranayama techniques on respiratory, cardiovascular, balance, and psychosocial parameters in healthy adults aged 18-35 years. The main questions it aims to answer are: Do slow and rapid pranayama techniques produce different improvements in lung volumes and peak cough flow? Does slow pranayama lead to greater improvements in oxygen saturation and cardiovascular parameters, while rapid pranayama provides greater gains in balance and respiratory flow values? Researchers will compare a slow pranayama group (n = 39) and a rapid pranayama group (n = 39) to determine how breathing speed influences physiological and psychosocial outcomes. Participants will: Be randomly assigned to one of two groups (slow or rapid pranayama). Practice their assigned pranayama techniques for 25-30 minutes, 4 days per week for 12 weeks (one supervised, three home-based sessions). Undergo pre- and post-intervention assessments including spirometry (FVC, FEV₁, FEF25%-75%, PEF), oxygen saturation, peak cough flow, blood pressure, heart rate, balance tests (single-leg stance, Y-Balance Test), and validated questionnaires for perceived stress, anxiety, depression, fatigue, and sleep quality. This study aims to clarify how controlled breathing speed influences respiratory efficiency, cardiovascular regulation, postural stability, and mental well-being in young adults, contributing to evidence-based recommendations for integrating pranayama into stress-management and preventive rehabilitation programs.