Effects of 7-minute practices of breathing and meditation on stress reduction

This study explored the immediate effects of 7-minute breathing and meditation exercises on stress and emotional well-being in 59 undergraduate students. Both interventions reduced perceived stress, anxiety, and fatigue while increasing serenity and active emotions. Breathing exercises were particularly effective in decreasing fatigue, while meditation promoted calmness and acceptance. The findings highlight the practicality of brief, accessible practices for improving mental health and suggest these techniques can be easily integrated into daily routines to manage stress and enhance focus.

Adding 7-minute breathing or meditation breaks to daily routines can reduce stress and improve emotional balance. Breathing exercises are ideal for quick boosts in energy, while meditation fosters calmness and resilience. Tailor the choice to your immediate needs—energizing or relaxing—and practice consistently. Although results are promising, this small-scale study warrants more research to confirm long-term effects and broader applicability.