Published Paper Details:

The present study investigates the effect of Nadishodhana Pranayama (alternate nostril breathing) on cardiovascular and muscular endurance among male undergraduate students. A total of 25 participants practiced Nadishodhana Pranayama for 30 days, with sessions lasting 20 minutes daily. Cardiovascular endurance was assessed using the Harvard Step Test, while muscular endurance was measured using the Burpee Test. The results demonstrated a significant reduction in immediate and one-minute post-exercise pulse counts (p < 0.001), indicating improved heart rate recovery and autonomic control. Additionally, muscular endurance scores showed a statistically significant improvement (p < 0.001), suggesting enhanced oxygen utilization and reduced fatigue. These findings highlight the potential of Nadishodhana Pranayama as a non-exhaustive, time-efficient technique for improving endurance. The study reinforces the role of controlled breathing in enhancing physiological functions, making it a valuable addition to fitness training programs.