author(s)
Iti Jain, Anurodh Sisodia and Shiv Shankar Sharma

abstract

Background: Adolescent girls frequently experience premenstrual symptoms, which can interfere with their physical comfort, emotional stability, and ability to focus. By encouraging relaxation and hormonal balance, non-pharmacological techniques like pranayama offer a secure and comprehensive way to manage these symptoms.

Objective: The purpose of this study was to determine how well certain pranayama techniques worked to improve physiological relaxation and lessen premenstrual symptoms in teenage girls.

Methods: Utilizing a pre-test post-test experimental design, 48 teenage girls between the ages of 13 and 18 were randomly assigned to one of two groups: the experimental group (n = 24) practiced specific pranayama techniques, for 12 weeks, while the control group did not receive any intervention. A standardized and validated questionnaire was used to measure premenstrual symptoms, and Analysis of Covariance (ANCOVA) was used to control for pre-test differences.

Findings: The experimental group exhibited a marked improvement in relaxation and emotional control, as well as a significant decrease (p<.05) in pain, water retention, autonomic reactions, negative mood, impaired concentration, and behavioural changes. Moderate to large effects were indicated by partial eta-squared values, which varied from .123 to .431.

Conclusion: Regular Anuloma-Viloma and Bhramari pranayama practice improves emotional and physical health and considerably reduces premenstrual discomfort. According to these results, pranayama is a straightforward, affordable, and non-invasive intervention that should be incorporated into school-based health programs.