Exploring the Impact of Shitali, Shetkari and Ujjayi Pranayamas on Heart Rate Variability and Electroencephalographic...

This study explores the physiological effects of three pranayama techniques- Shitali, Sheetkari and Ujjayi - on Heart Rate Variability (HRV) and Electroencephalographic (EEG) patterns, with a focus on autonomic balance and brain wave activity. Twenty participants performed each pranayama for five minutes following a five-minute baseline rest period, with HRV and EEG data collected throughout. Heart rate variability (HRV) was quantified using the Neural Check HRV analyzer, whereas electroencephalography (EEG) was utilized to observe fluctuations in neural oscillatory patterns. Significant increases in HRV parameters, including Total Power, Low Frequency (LF) and Low Frequency to High Frequency Ratio (LF/HF ratio, were observed after all pranayama techniques, indicating enhanced autonomic regulation. Sheetali and Sheetkaripranayamas showed the most substantial increases in parasympathetic activity, as evidenced by Percentage of successive Normal-to-Normal intervals that differ by more than 50 milliseconds (pNN50%) and Root Mean Square of Successive Differences (RMSSD). EEG analysis revealed significant increases in Beta, Gamma and a decrease in Delta waves post-practice, reflecting heightened alertness, cognitive function and relaxation. Theta waves decreased, suggesting reduced deep meditative states. Shitali, Sheetkari and Ujjayi pranayamas significantly influence HRV and EEG patterns, enhancing autonomic balance, cognitive function and relaxation. These pranayamas can help reduce stress, support heart health and sharpen the mind. However, further research with larger sample sizes and control groups is necessary to validate these findings and explore long-term effects.