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

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.

Vipassana Meditation Practices Enhance the Parasympathetic Activity during Sleep: a Case-Control Study of Heart Rate Variability across Sleep Cycles

“…Additionally, a simultaneous EEG/fMRI acquisition of HRV during sleep or direct assessment of baroreflex mechanisms etc would have provided additional details of the HRV dynamicity associated with meditation practices. Like in earlier studies, the findings of our study support the meditation induced enhancement of vagal tone including during sleep and neurophysiologic growth [21,42].…”

“…This cardio autonomic dynamicity associated with meditation practice is more evident during REM sleep states where we have observed a concomitant increase in parasympathetic activity along with sympathetic activity. Many randomized controlled studies have shown the positive regulatory role of Yoga/Meditation interventions help to increase the muscular strength and dexterity; reduce the behavioural signs of anxiety, depression and enhancement of parasympathetic activity [21][22][23][24]. Increased internalised attention during meditation is known to bring about synchronisation between central and peripheral autonomic networks, modulation of attention and emotional resilience , establishes a hypo metabolic state with parasympathetic dominance [25,26] thus, bringing a sense of deep relaxation [27,28].…”

Influence of HeartMath Training Programme on Physiological and Psychological Variables

“…A strength of the current research was that no participants dropped out at any point in the research and participants completed all parts of the experiment and questionnaires leading to a full data set. This may be due to its non-invasive, non-threating and person centered nature (van der Zwan et al, 2015).…”

Children and Adolescents with Primary Tension‐Type Headaches: Research and Practice Perspectives for Non‐ Pharmacological Interdisciplinary Headache Service

“…The effect of PA on stress, anxiety, sleep quality and mental wellbeing may even be superior to mindfulness meditation and heart rate variability biofeedback [44,45]. A certain amount of PA is necessary to maintain and improve aerobic power and health.…”