Body-Based and Mind-Based Regulation in Overweight and Obese Women

Inclusion Criteria: * Female participants. * Age between 18 and 60 years. * Body mass index (BMI) between 27.0 and 39.9 kg/m². * No regular participation in yoga, meditation, breathing exercises, structured relaxation programs, or similar mind-body practices within the previous 3 months. * No initiation of a structured weight-loss program within the previous 3 months. * Able to attend weekly intervention sessions, modules, and study assessments. * Willing to refrain from starting any new exercise, yoga, meditation, diet, or weight-loss program during the study. * Able and willing to provide written informed consent. Exclusion Criteria: * BMI ≥40 kg/m². * Uncontrolled hypertension or severe cardiovascular disease. * Cardiac arrhythmia, pacemaker, or other cardiac conditions that may affect heart rate variability (HRV). * Regular use of beta-blockers, antiarrhythmic agents, or other medications that substantially affect HRV (including medications affecting heart rate/rhythm, anticholinergic drugs, tricyclic antidepressants, and stimulant/sympathomimetic medications). * Neurological disease. * Uncontrolled thyroid disease or uncontrolled metabolic/endocrine disorders. * Pregnancy or breastfeeding. * History of bariatric surgery. * Initiation of weight-loss medication or GLP-1 receptor agonist therapy within the previous 6 months. * Current or clinically diagnosed anorexia nervosa, bulimia nervosa, binge eating disorder, or other eating disorders requiring active treatment (emotional eating alone is not an exclusion criterion). * Psychological or psychiatric conditions that would interfere with safe participation. * Diagnosed obstructive sleep apnea or untreated severe sleep disorders. * Regular tobacco or nicotine product use within the previous 3 months. * Musculoskeletal conditions preventing participation in the intervention. * Cardiopulmonary or orthopedic limitations that make exercise unsafe.