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

This randomized controlled trial compared the effects of three self-help stress-reduction methods—physical activity (PA), mindfulness meditation (MM), and heart rate variability biofeedback (HRV-BF)—over five weeks. All three significantly reduced stress, anxiety, and depression and improved sleep quality and psychological well-being, with no significant differences between methods. Participants practicing physical activity reported the highest adherence. These findings support PA, MM, and HRV-BF as equally effective, accessible tools for managing stress and enhancing mental health.

To manage stress, choose an approach that aligns with personal preferences—vigorous physical activity, mindfulness meditation, or guided breathing using biofeedback. Aim for 20 minutes daily. While all methods are effective, adherence plays a key role, so pick what fits best into your routine. For optimal results, combine these practices with other stress-management strategies, as the study highlights their complementary potential.