Meditate for Stress Reduction

Effect of a single session of yoga and meditation on stress reactivity

A systematic review published in 2023 evaluated whether a single session of yoga, breathing techniques and meditation can reduce acute stress reactivity in healthy adults.  Out of 28 eligible studies with a total of 2574 participants, the findings showed that the majority (75%) of interventions showed positive effects, with 71% improving physiological and 65% improving psychological stress markers. [1]

The review emphasizes the importance of managing acute stress reactivity, as chronic stress is linked to various health problems. Yoga, which combines physical, breathing, and meditative practices, has been shown to reduce stress through both top-down (cognitive/emotional regulation) and bottom-up (autonomic nervous system and HPA axis regulation) mechanisms.

The most studied intervention was meditation, followed by breathing techniques and yoga. Meditation types included mindfulness, focused attention, mantra, and secular styles, ranging from 5 to 20 minutes. Breathing techniques included deep breathing and yogic breathing methods, ranging from 5 to 20 minutes. Yoga styles were mostly Hatha-based, with session lengths between 20 and 85 minutes. Delivery methods included audio/video recordings, self-guided practice, and instructor-led sessions. Control conditions varied widely (e.g., music listening, reading, sitting quietly). [1]

Studies employed various stress-inducing tasks, including Cold pressor task (CPT), math tests, film clips, Trier Social Stress Test (TSST), and Stroop tasks. Some studies used stress tasks before, after, or both before and after the intervention. Physiological responses were measured using heart rate (HR), blood pressure (BP), heart rate variability (HRV), skin conductance (SC), and cortisol. Psychological measured using PANAS, STAI, Perceived Stress Scale, and various anxiety and mood assessments.

21 out of 28 studies reported statistically significant stress-reducing effects from at least one yoga-based intervention. 77% of meditation studies, 60% of yoga, and 50% of breathing interventions showed positive results. Over 75% of included studies showed that a single session reduced stress reactivity, supporting both top-down neurocognitive and bottom-up physiological mechanisms. Experienced practitioners showed faster stress recovery and lower inflammatory responses compared to novices. [1]

A single session of meditation, and to a lesser extent yoga and breathing, can reduce acute stress reactivity. These practices may be useful for stress management, but more rigorous, large-scale studies with consistent protocols and outcome measures are needed.

Join us every Thursday from 6:30-7:00 pm for a complimentary meditation session. The next Learn to Meditate session is on Saturday, September 20^th at 12:15 pm. Contact us for more information at 403 263-3113.

Reference

1.        Mandlik, G. V., Siopis, G., Nguyen, B., Ding, D., & Edwards, K. M. (2024). Effect of a single session of yoga and meditation on stress reactivity: A systematic review. Stress and health : journal of the International Society for the Investigation of Stress, 40(3), e3324. https://doi.org/10.1002/smi.3324