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. A vast body of literature explores the brain oscillations underlying these practices. However, neuroscientific studies on mind–body practices within Yogic traditions, such as Isha Yoga, remain limited. The present study addresses this gap and aims to provide valuable insights into 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) from the Isha Yoga tradition from India, and meditation-naïve controls (n = 28). We collected high-density (128-channel) EEG recordings during various Isha Yoga practices, including alternate nostril-breathing pranayama, breath-watching, and shoonya meditation (non-dual awareness practice). We further examined meditation depth and various psychological outcomes using standard questionnaires. Results Brain oscillatory dynamics of Isha meditators were significantly different from those of controls. Advanced meditators demonstrated distinctive trait effects, including heightened frontal mid-line theta, alpha, and beta power at rest. During pranayama and breath-watching, both novice and advanced meditators displayed increases in power in all the frequency bands compared to rest, indicative of a state of relaxed alertness. During shoonya, when compared to rest, we observed reduced power in all frequency bands in novice meditators and controls, while advanced meditators showed sustained power in all bands. Further, meditation depth questionnaire findings during breath-watching and shoonya meditation indicated advanced meditators achieved greater meditation depth and non-duality, suggesting experience of deeper states of consciousness. Finally, we found significant associations between the practice of Isha Yoga and better mental-health outcomes such as lower perceived stress and mental distress, and higher well-being. Conclusions The results highlight a state of relaxed alertness and better psychological outcomes in both novice and advanced meditators compared to controls. Advanced meditators also report experiencing states of non-duality during breath-watching and Shoonya. Overall, this study provides valuable insights into the positive impact of Isha Yoga practices on brain function and mental well-being. In the face of rising mental health challenges, mind–body practices such as Isha Yoga could provide substantial benefits to the wider population. Preregistration This study is not preregistered.