Stress Reduction by Yoga versus Mindfulness Training in Adults Suffering from Distress: A Three-Armed Randomized Controlled Trial including Qualitative Interviews (RELAX Study)

This randomized controlled trial compared the stress-reduction effects of three methods—integrative yoga (combining physical postures, mindfulness, and philosophy), Iyengar yoga (focused on physical postures), and mindfulness meditation (no physical components). Over 12 weeks, all groups showed significant and sustained stress reductions, improved quality of life, and reduced anxiety and depression. However, no one method proved superior. Results suggest that any of these approaches can effectively reduce stress, leaving choice to individual preference and accessibility.

Consider incorporating integrative yoga, Iyengar yoga, or mindfulness meditation into your routine to reduce stress and improve emotional well-being. All methods are effective, so choose based on personal preference and accessibility. Aim for 12 weeks of practice, with weekly sessions of about 90 minutes and additional daily practice. Consistent participation is key to achieving lasting benefits for stress and mental health.