Impact of a Yoga Protocol Combining Bhramari Pranayama and Chakra Meditation on Stress Perception, Sleep, Quality of Life, and Neuroendocrine Status in Peri-menopausal Women A Randomized Controlled Trial

Abstract

Background: The perimenopausal transition is a demanding phase marked by heightened psychological strain, reduced life quality, disturbed sleep, and disrupted neuroendocrine function. Although hormone replacement therapy remains the standard medical option, there is expanding interest in mind-body approaches as complementary strategies. Still, well-designed randomized trials examining the joint effects of Bhramari Pranayama and Chakra Meditation on combined psychological and hormonal outcomes in this population remain scarce.
Objective: To assess how a 12-week yoga program built around Bhramari Pranayama and Chakra Meditation affects perceived stress, quality of life, sleep, severity of menopausal symptoms, and fasting serum cortisol in peri-menopausal women.
Methods: This single-blind, two-arm, parallel randomized trial recruited 80 peri-menopausal women (40–55 years) at [Institution]. Participants were assigned either to a yoga arm (n=40; combined Bhramari Pranayama and Chakra Meditation, 45 minutes daily, five days weekly, for 12 weeks) or a control arm (n=40; usual care, no structured intervention). The two primary endpoints were the Perceived Stress Scale (PSS-10) and the WHOQOL-BREF; secondary endpoints included the Pittsburgh Sleep Quality Index (PSQI), the Menopause Rating Scale (MRS), and fasting serum cortisol, measured at entry and at week 12. Repeated-measures ANOVA was applied under an intention-to-treat framework.
Results: Of the 80 women enrolled, 74 (37 in each arm) completed the trial, an attrition rate of 7.5%. PSS scores fell substantially in the yoga arm (22.45±4.12 at baseline to 14.32±3.67 at week 12; p<0.001; Cohen’s d=2.08), whereas the control arm changed little (21.89±3.98 to 20.76±4.21; p=0.162). Every WHOQOL-BREF domain improved in the yoga arm (all p<0.001), with the psychological domain showing the biggest gain (48.6±10.1 rising to 61.3±9.4; partial η²=0.24). Global PSQI scores fell from 9.86±2.87 to 5.43±2.12 in the yoga arm (p<0.001). MRS totals dropped sharply, from 24.67±5.34 to 15.43±4.21 (p<0.001; partial η²=0.26). Fasting cortisol declined in the yoga arm (18.92±4.56 to 13.67±3.89 µg/dL; p<0.001) with no meaningful shift among controls. Every Group×Time interaction reached significance (p<0.01), with medium-to-large effect sizes throughout.
Conclusion: Over 12 weeks, this combined Bhramari Pranayama–Chakra Meditation program produced meaningful gains in stress levels, life quality, sleep, menopausal symptom burden, and cortisol regulation among peri-menopausal women. The results lend support to structured yoga programs as a viable complementary option for addressing the combined psychological and hormonal strain of this life stage.