title: Physical activity, mindfulness meditation, or heart rate variability biofeedback for stress reduction: a randomized controlled trial.
abstract: In contemporary western societies stress is highly prevalent, therefore the need for stress-reducing methods is great. This randomized controlled trial compared the efficacy of self-help physical activity (PA), mindfulness meditation (MM), and heart rate variability biofeedback (HRV-BF) in reducing stress and its related symptoms. We randomly allocated 126 participants to PA, MM, or HRV-BF upon enrollment, of whom 76 agreed to participate. The interventions consisted of psycho-education and an introduction to the specific intervention techniques and 5 weeks of daily exercises at home. The PA exercises consisted of a vigorous-intensity activity of free choice. The MM exercises consisted of guided mindfulness meditation. The HRV-BF exercises consisted of slow breathing with a heart rate variability biofeedback device. Participants received daily reminders for their exercises and were contacted weekly to monitor their progress. They completed questionnaires prior to, directly after, and 6 weeks after the intervention. Results indicated an overall beneficial effect consisting of reduced stress, anxiety and depressive symptoms, and improved psychological well-being and sleep quality. No significant between-intervention effect was found, suggesting that PA, MM, and HRV-BF are equally effective in reducing stress and its related symptoms. These self-help interventions provide easily accessible help for people with stress complaints.
authors.affiliation: Department of Developmental Psychology and EMGO Institute for Health and Care Research, VU University Amsterdam, Amsterdam, The Netherlands. j.e.vander.zwan@vu.nl.|Department of Developmental Psychology, Faculty of Psychology and Education, VU University Amsterdam, Van Der Boechorststraat 1, 1081 BT, Amsterdam, The Netherlands. j.e.vander.zwan@vu.nl.
authors.forename: Judith Esi
authors.identifier: http://orcid.org/0000-0002-8963-4012
authors.initials: JE
authors.lastname: van der Zwan
authors.affiliation: Research Institute of Child Development and Education, University of Amsterdam, Amsterdam, The Netherlands.|Research Priority Area Yield, University of Amsterdam, Amsterdam, The Netherlands.
authors.forename: Wieke
authors.initials: W
authors.lastname: de Vente
authors.affiliation: Department of Developmental Psychology and EMGO Institute for Health and Care Research, VU University Amsterdam, Amsterdam, The Netherlands.
authors.forename: Anja C
authors.initials: AC
authors.lastname: Huizink
authors.affiliation: Research Institute of Child Development and Education, University of Amsterdam, Amsterdam, The Netherlands.|Research Priority Area Yield, University of Amsterdam, Amsterdam, The Netherlands.
authors.forename: Susan M
authors.initials: SM
authors.lastname: Bögels
authors.affiliation: Research Institute of Child Development and Education, University of Amsterdam, Amsterdam, The Netherlands.|Research Priority Area Yield, University of Amsterdam, Amsterdam, The Netherlands.
authors.forename: Esther I
authors.initials: EI
authors.lastname: de Bruin
mesh_terms: D000328:Adult; D001007:Anxiety / Q000628:therapy; D001676:Biofeedback, Psychology / Q000379:methods*; D003863:Depression / Q000628:therapy; D005081:Exercise Therapy / Q000379:methods*; D005260:Female; D006339:Heart Rate / Q000502:physiology*; D006801:Humans; D008297:Male; D019122:Meditation / Q000379:methods*; D064866:Mindfulness / Q000379:methods; D017063:Outcome Assessment, Health Care; D013315:Stress, Psychological / Q000628:therapy*; D055815:Young Adult
keywords: Anxiety; Heart rate variability biofeedback; Mindfulness meditation; Physical activity; Stress