Effects of the Common Yoga Protocol on Anxiety, Sleep Quality, Emotional Regulation, and Respiratory Rate in Women: A Controlled Pre-Post Intervention Study

Abstract

Background:Yoga is a mind-body discipline recognized for its potential to promote psychological and physiological well-being. The International Day of Yoga (IDY) protocol offers a standardized sequence suitable for population-wide adoption. This study evaluated the impact of a one-month IDY protocol on anxiety, emotions, sleep quality, and respiratory parameters in adult females.Aim:To assess the effect of a 30-day IDY Yoga intervention on state-trait anxiety, emotional affect, sleep quality, and respiratory rate among females.Materials and Methods:A total of 62 healthy female participants were enrolled in a pre-post-controlled study and randomly assigned to an experimental (IDY Yoga) group and a control group. The intervention group practiced the IDY protocol for 60 minutes daily over 30 days. State-trait anxiety (STAI), emotional affect (PANAS), sleep quality (PSQI), and respiratory rate were assessed at baseline and post-intervention. Data were analyzed using the Wilcoxon signed-rank test and Mann–Whitney U test.Results:Participants in the IDY group showed a significant reduction in anxiety (p < 0.001), an increase in positive affect (p = 0.001), and a reduction in negative affect (p = 0.018) compared to controls. Changes in sleep quality and respiratory rate were observed but were not statistically significant.Conclusion:The one-month IDY Yoga protocol significantly improved emotional well-being and reduced anxiety among adult females. Further studies with larger samples and objective physiological assessments are warranted to explore its effects on sleep and respiratory health.