The present study investigated how mindfulness and self-control can be enhanced through the ancient practices of Pranayama and meditation to reduce dependence on mobile devices. The present study was aimed to assess the impact of meditation and Pranayama practices on reducing screen time, improving mindfulness, and enhancing overall well-being among university students. The present study investigated the impact of meditation and Pranayama practices on individuals' screen time habits, focusing on mindfulness, stress levels, self-control, and overall well-being. A randomized controlled trial was conducted for a duration of two months with 50 university students aged 18–25 years, divided into Control and Pranayama & Meditation groups. The intervention group participated in daily 30- minute sessions. Results indicated positive effects on physiological parameters and screen time reduction. Future research could explore long-term effects and variations across different populations. The results were compared using descriptive statistics, including the calculation of mean and standard deviation. The present study demonstrated that a two-month intervention involving Pranayama and meditation significantly improved cardiovascular health, reduced stress, and lowered screen time in young adults, offering a holistic approach to addressing nomophobia and smartphone addiction. These practices hold promise for promoting overall well-being and mindful living. Incorporation of Pranayama & meditation techniques can effectively mitigate nomophobia and promote more balanced digital engagement. The results of the present study indicated the transformative potential of Pranayama and meditation techniques. Embracing these practices in our daily life holds the promise of not only enhancing our physical well-being by bolstering cardiovascular and respiratory health but also fostering a sense of inner tranquility, reducing stress and anxiety. Moreover, it empowers us to regain control over our screen time habits, paving the way for a more balanced and holistic approach to wellness.
