A review of 17 quantitative studies published between 2009 and 2014 examined whether mindfulness-based stress reduction (MBSR), an 8-week program combining meditation and yoga, is a viable method for managing stress. Of the 17 studies, 16 showed positive changes in psychological or physiological outcomes related to anxiety or stress. Although the evidence is limited by a lack of randomized controlled designs, small sample sizes, and varied outcome measures, MBSR appears to be a promising approach for stress management.
A 3-day retreat teaching Shambhavi Mahamudra kriya, a yogic practice combining deep breathing and meditation, followed by 21 minutes of daily practice for 6 weeks, led to lower perceived stress and higher general well-being among 142 adults (mean age 43). The findings suggest this practice may serve as a natural approach to reducing stress.