Mindfulness and breathing exercises reduce stress and support goal progress
Cathleen Kappes, Charlotte Heier, Daniel J. Schad
Motivation and Emotion March 3, 2026 DOI: 10.1007/s11031-026-10217-6 (opens in new tab)
Study at a glance
AI-extracted from the abstract| Characteristics | Randomized controlled trial Peer reviewed |
|---|---|
| Sample size | 197 |
| Population | Adults (18–72 years, 86% female) |
| Interventions | Mindfulness exercises Breathing exercises |
| Dose | 6-12 minutes daily |
| Duration | 4-week intervention |
| Topics | Meditation |
| Keywords | Goal setting Intervention counseling Breathing exercises Control management Stress linguistics Psychological intervention Clinical psychology Stress management Reactivity psychology Goal orientation Randomized controlled trial Attentional control Psychotherapist |
| Key findings | Both mindfulness and breathing exercises led to greater goal progress than a waitlist control, and decreased stress was associated with greater goal progress, but autonomous goal motivation did not influence change. |
Abstract
Abstract Previous correlational and experimental studies showed the importance of mindfulness and autonomous goal motivation for processes of goal attainment. The present study compared the role of two regulation techniques (mindfulness vs. breathing exercises) for goal progress in personal goals in a randomized waitlist control group design. Participants ( N = 197, M = 25.5 years, 18–72 years; 86% female) either received daily 6-12-minute audio mindfulness exercises ( n = 65) or breathing exercises ( n = 66) online for four weeks or were placed on a waitlist. Participants in both intervention groups reported greater goal progress compared with the control group ( n = 66) at the end of the intervention. While perceived stress and emotional reactivity decreased in both intervention groups, only the decrease in stress was associated with greater goal progress. Moreover, autonomous goal motivation did not influence change in goal progress. Overall, the results point to the importance of stress-reducing techniques that support the achievement of goals, although specific mindfulness exercises do not appear to play a special role here.
Comparable studies
Other randomized controlled trials on meditation, most cited first.
| Study | Year | Design | Participants |
|---|---|---|---|
| Alterations in Brain and Immune Function Produced by Mindfulness Meditation Healthy employees in a work environment | 2003 | Randomized controlled trial | n = 41 |
| Prevention of relapse/recurrence in major depression by mindfulness-based cognitive therapy. Recovered recurrently depressed patients | 2000 | Randomized controlled trial | n = 145 |
| Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources. Working adults | 2008 | Randomized controlled trial | n = 139 |
| Short-term meditation training improves attention and self-regulation Undergraduate Chinese students | 2007 | Randomized controlled trial | n = 40 |
| Mindfulness-Based Cognitive Therapy for Depression: Replication and Exploration of Differential Relapse Prevention Effects. Recovered recurrently depressed patients | 2004 | Randomized controlled trial | n = 73 |
Citations in the library
Cites 18
- The benefits of being present: Mindfulness and its role in psychological well-being. Journal of Personality and Social Psychology 2003
- Mindfulness: Theoretical Foundations and Evidence for its Salutary Effects Psychological Inquiry October 19, 2007
- Meditation Programs for Psychological Stress and Well-being JAMA Internal Medicine January 6, 2014
- Mindfulness-Based Stress Reduction for Stress Management in Healthy People: A Review and Meta-Analysis The Journal of Alternative and Complementary Medicine May 1, 2009
- Loving-kindness and compassion meditation: potential for psychological interventions. Clinical Psychology Review July 26, 2011
and 13 more in the library