Effects of Mind–Body Exercises (Tai Chi/Yoga) on Heart Rate Variability Parameters and Perceived Stress: A Systematic Review with Meta-Analysis of Randomized Controlled Trials

This systematic review and meta-analysis examined the effects of Tai Chi and Yoga on heart rate variability (HRV) and perceived stress. Data from 17 randomized controlled trials showed that both practices significantly improved HRV markers, indicating better autonomic nervous system regulation, and reduced perceived stress with a large effect size. Yoga demonstrated more robust evidence for reducing stress and enhancing HRV compared to Tai Chi. These findings highlight the potential of these mind-body exercises to improve mental health, resilience, and stress regulation.

Incorporate regular Yoga or Tai Chi sessions into your routine to improve stress-management and autonomic balance. Aim for at least two sessions per week, totaling 60–90 minutes, to achieve benefits for heart rate variability and perceived stress. Yoga, with its breathing and meditative components, showed stronger results, but both practices are effective. Consistency is key, as effects were observed after weeks of sustained practice.