Relaxed Alertness in Novice and Advanced Meditators – A Neurophysiological and Psychological Study of Isha Yoga Practices

Objectives Mind–body practices such as meditation are growing in popularity worldwide as effective methods for reducing stress and enhancing well-being. Although brain oscillations underlying meditation have been widely studied, neuroscientific work on Yogic traditions like Isha Yoga is limited. This study investigates the impact of Isha Yoga practices on brain oscillations and mental well-being. Method We conducted a cross-sectional study with advanced meditators (n = 42), novice meditators (n = 33), and meditation-naïve controls (n = 28). High-density (128-channel) EEG was recorded during alternate nostril-breathing pranayama, breath-watching, and shoonya meditation. Meditation depth and psychological outcomes were assessed with standard questionnaires. Results Isha meditators showed significantly different brain oscillatory dynamics relative to controls. Advanced meditators demonstrated trait effects at rest, including heightened frontal midline theta, alpha, and beta power. During pranayama and breath-watching, both novice and advanced meditators showed increased power across frequency bands, indicative of relaxed alertness. During shoonya, novices and controls showed reduced power across bands relative to rest, whereas advanced meditators sustained power in all bands. Advanced meditators reported greater meditation depth and non-duality during breath-watching and shoonya. Isha Yoga practice was associated with lower perceived stress and mental distress and higher well-being. Conclusions Isha Yoga practices are associated with relaxed alertness and better psychological outcomes in both novice and advanced meditators, with advanced practitioners also reporting non-dual experiences. These findings highlight positive effects of Isha Yoga on brain function and mental health. Preregistration This study is not preregistered.

Saketh Malipeddi, Arun Sasidharan, Ravindra P.N, Seema Mehrotra, John P. John, Bindu M. Kutty