Physical Activity, Mindfulness Meditation, or Heart Rate Variability Biofeedback for Stress Reduction: A Randomized Controlled Trial

A randomized controlled trial compared three self-help methods—physical activity, mindfulness meditation, and heart rate variability biofeedback—for reducing stress. 126 participants were allocated to one of the three groups; 76 agreed to participate. Each intervention involved psycho-education, introduction to the technique, and five weeks of daily home exercises. Physical activity was vigorous exercise of choice; mindfulness used guided meditation; biofeedback used slow breathing with a device. Participants received daily reminders and weekly check-ins. Results showed overall beneficial effects: reduced stress, anxiety, and depressive symptoms, plus improved psychological well-being and sleep quality. No significant differences were found between the three methods, suggesting they are equally effective for stress reduction.

Study at a glance

Abstract

In contemporary western societies stress is highly prevalent, therefore the need for stress-reducing methods is great. This randomized controlled trial compared the efficacy of self-help physical activity (PA), mindfulness meditation (MM), and heart rate variability biofeedback (HRV-BF) in reducing stress and its related symptoms. We randomly allocated 126 participants to PA, MM, or HRV-BF upon enrollment, of whom 76 agreed to participate. The interventions consisted of psycho-education and an introduction to the specific intervention techniques and 5 weeks of daily exercises at home. The PA exercises consisted of a vigorous-intensity activity of free choice. The MM exercises consisted of guided mindfulness meditation. The HRV-BF exercises consisted of slow breathing with a heart rate variability biofeedback device. Participants received daily reminders for their exercises and were contacted weekly to monitor their progress. They completed questionnaires prior to, directly after, and 6 weeks after the intervention. Results indicated an overall beneficial effect consisting of reduced stress, anxiety and depressive symptoms, and improved psychological well-being and sleep quality. No significant between-intervention effect was found, suggesting that PA, MM, and HRV-BF are equally effective in reducing stress and its related symptoms. These self-help interventions provide easily accessible help for people with stress complaints.