A month-long yoga program combining pranayama (breath control) and meditation reduced stress and increased mindfulness and psychological flexibility in recreational athletes aged 18 to 45. Compared to a control group that received no treatment, the yoga group showed significantly lower stress levels and fewer negative emotional states, along with higher dispositional mindfulness. Stress reduction and mindfulness improvement strongly predicted everyday psychological flexibility skills. The findings suggest that regular yoga practice supports mental and emotional health beyond physical fitness, helping athletes manage stress and regulate emotions.
A six-week yoga program involving pranayama and meditation improved sleep quality, reduced stress and anxiety, increased mindfulness, and decreased psychological rigidity and experience avoidance in recreational athletes aged 18 to 45. The study included 44 athletes from Banaras Hindu University, most of whom were male and had over two years of sports experience. Significant pre- to post-intervention differences were observed across all measured outcomes, including stress, sleep, anxiety, mindfulness, psychological rigidity, and experience avoidance. Stress alleviation and reduced anxiety were the strongest predictors of improved psychological flexibility.