Self-administered mindfulness interventions reduce stress in a large, randomized controlled multi-site study

This large, multi-site randomized controlled trial tested the effects of four brief self-administered mindfulness exercises—body scan, mindful breathing, loving-kindness meditation, and mindful walking—on stress reduction. Results showed all mindfulness exercises reduced self-reported stress compared to an active control condition (listening to a neutral story), with the body scan being the most effective. The study supports the use of short mindfulness practices as practical tools for managing stress in everyday life, particularly when longer interventions are not feasible.

Incorporate brief mindfulness exercises, such as body scans or mindful breathing, for 10–15 minutes daily to reduce stress. These practices are easy to perform without a trainer and can provide immediate benefits for short-term stress-management. While effective, these techniques may not replace longer or guided programs for addressing chronic stress or enhancing deeper mindfulness skills.