Title |
Physical Activity, Mindfulness Meditation, or Heart Rate Variability Biofeedback for Stress Reduction: A Randomized Controlled Trial
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Published in |
Applied Psychophysiology and Biofeedback, June 2015
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DOI | 10.1007/s10484-015-9293-x |
Pubmed ID | |
Authors |
Judith Esi van der Zwan, Wieke de Vente, Anja C. Huizink, Susan M. Bögels, Esther I. de Bruin |
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. |
X Demographics
Geographical breakdown
Country | Count | As % |
---|---|---|
United States | 14 | 31% |
United Kingdom | 5 | 11% |
Canada | 5 | 11% |
Ireland | 2 | 4% |
Germany | 1 | 2% |
New Zealand | 1 | 2% |
Brazil | 1 | 2% |
Spain | 1 | 2% |
India | 1 | 2% |
Other | 0 | 0% |
Unknown | 14 | 31% |
Demographic breakdown
Type | Count | As % |
---|---|---|
Members of the public | 29 | 64% |
Practitioners (doctors, other healthcare professionals) | 8 | 18% |
Scientists | 7 | 16% |
Science communicators (journalists, bloggers, editors) | 1 | 2% |
Mendeley readers
Geographical breakdown
Country | Count | As % |
---|---|---|
United States | 2 | <1% |
Brazil | 1 | <1% |
Germany | 1 | <1% |
Canada | 1 | <1% |
Poland | 1 | <1% |
Unknown | 1035 | 99% |
Demographic breakdown
Readers by professional status | Count | As % |
---|---|---|
Student > Bachelor | 171 | 16% |
Student > Master | 151 | 15% |
Student > Ph. D. Student | 103 | 10% |
Researcher | 84 | 8% |
Student > Doctoral Student | 71 | 7% |
Other | 189 | 18% |
Unknown | 272 | 26% |
Readers by discipline | Count | As % |
---|---|---|
Psychology | 261 | 25% |
Medicine and Dentistry | 129 | 12% |
Nursing and Health Professions | 94 | 9% |
Sports and Recreations | 63 | 6% |
Neuroscience | 43 | 4% |
Other | 149 | 14% |
Unknown | 302 | 29% |