Pranayama and its Effects on Gene Expression

Insights for Health and Wellness

In recent years, scientific research has begun to uncover something ancient yogic traditions have long suggested: practices like conscious breathing, meditation, and relaxation don’t just calm the mind — they may influence our health at the deepest biological level.

A landmark study published in 2008 demonstrated that the relaxation response (RR) can trigger measurable changes in gene expression in both short-term and long-term practitioners. The RR was shown to be clinically effective for reducing symptoms in a variety of stress related disorders including cardiovascular, autoimmune and other inflammatory conditions.

Relaxation and Gene Expression: The Missing Link

At the core of this research is a powerful insight: relaxation can actively influence how our genes express themselves. Rather than being fixed, gene expression is dynamic and responsive to our internal environment — including stress levels, breathing patterns, and nervous system activity.

The study hypothesised that the relaxation response is associated with changes in genes expression involved in key biological processes such as:

• Reduced blood pressure, heart and respiration rate

• Apoptosis (programmed cell death)
  A necessary process for removing damaged cells.

• Reduced inflammatory activity

Pranayama (breath control) and its impacts on Gene Expression

More recent research builds on these findings by examining the relationship between pranayama (yogic breath control) and gene expression. This emerging field is particularly exciting because it bridges ancient breathing practices with modern molecular biology.

Pranayama — especially practices involving Kumbhaka (breath retention) — offers more than immediate calm or mental clarity. Evidence suggests it may produce lasting benefits at the cellular level, including:

• Reduced inflammation

• Enhanced mitochondrial function

• Improved energy efficiency

• Greater stress resilience

By slowing and regulating the breath through conscious inhalation, exhalation, and pauses, pranayama influences multiple biological pathways that support and balance long-term health.

Hypoxia, Breath Retention, and Mitochondria

To understand how pranayama may affect gene expression, it’s helpful to explore the role of hypoxia — a temporary state in which tissues receive slightly less oxygen than usual.

During practices like Kumbhaka, the hypothesis is that a controlled breath retention creates a mild, intentional hypoxic state. In response, the body activates a powerful adaptive mechanism involving Hypoxia-Inducible Factor (HIF).

HIF is a regulatory protein that helps cells adapt to low oxygen conditions by stimulating genes responsible for:

• Mitochondrial production

• Oxygen efficiency

• Cellular survival and repair

Mitochondria — often called the powerhouses of the cell — convert oxygen and glucose into usable energy (ATP). When hypoxia activates HIF, cells respond by producing more mitochondria, allowing them to use oxygen more efficiently.

This adaptation reduces reliance on anaerobic respiration, a less efficient energy pathway that generates lactic acid and reactive oxygen species (ROS). Excess ROS contributes to oxidative stress and long-term cellular damage. More mitochondria mean less oxidative stress, greater stability, and improved overall cellular health.

The Bigger Picture: Health, Disease, and Breath

The implications of this research extend far beyond yoga studios. Scientists are increasingly exploring how controlled hypoxia and HIF activation may help manage chronic conditions such as:

• Cardiovascular disease

• Diabetes

• Neurological disorders

These discoveries are reshaping how we understand both disease prevention and yogic practices like pranayama. It’s remarkable to consider that something as simple — and accessible — as conscious breathing could influence gene expression, cellular energy production, and long-term health outcomes.

Conclusion

Whether you’re a seasoned yoga practitioner or just beginning to explore mindful breathing, it’s becoming increasingly clear that pranayama does far more than relax the nervous system.

Regular practice — especially breath-retention techniques like Kumbhaka — may actively support healthier gene expression, optimize mitochondrial function, reduce inflammation, and help build a more resilient body from the inside out.

Sometimes, the most profound transformations begin with something as simple as the breath.

Reflection Questions

• What are your thoughts on the connection between relaxation and gene expression?

• Have you noticed changes in your energy levels or stress response through mindful breathing or meditation?

• How do you feel — physically or mentally — after a pranayama session?

If this has inspired you to explore how breath can enhance your yoga practice and daily life, feel free to contact me to find out more.

References

Dusek, J. A., et al. Genomic Counter-Stress Changes Induced by the Relaxation Response. PLOS ONE, 2008.
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0002576 (accessed 04/02/26)

Manjunath, N., & Saoji, A. Breathing: The Master Regulator. International Journal of Yoga, 2025, Vol. 18, Issue 2.