A RCT Comparing Daily Mindfulness Meditations, Biofeedback Exercises, and Daily Physical Exercise on Attention Control, Executive Functioning, Mindful Awareness, Self-Compassion, and Worrying in Stressed Young Adults.
Esther I. de Bruin, Judith Esi van der Zwan, Susan M. Bögels
Mindfulness July 2, 2016 DOI: 10.1007/s12671-016-0561-5 (opens in new tab)
Study at a glance
AI-extracted from the abstract| Characteristics | Randomized controlled trial Peer reviewed |
|---|---|
| Sample size | 75 |
| Population | Young adults aged 18 to 40 with elevated stress levels |
| Interventions | Mindfulness meditation Heart rate variability biofeedback Physical exercise |
| Duration | 5-week intervention with measurements at pre-test, post-test, and follow-up |
| Topics | Meditation |
| Keywords | Physical exercise Executive functioning Mindfulness meditation Self-compassion Worrying Mindful awareness Attention control Hrv-biofeedback |
| Key findings | All three self-guided interventions - mindfulness meditation, HRV biofeedback, and physical exercise - improved attention control, executive functioning, mindful awareness, self-compassion, and worrying over five weeks, with no differences among them. The authors report that mindfulness meditation was not more effective than HRV biofeedback or physical exercise for these outcomes, including in subsamples matched on practice time. |
Abstract
Our Western society is characterized by multitasking, competition, and constant time pressure. Negative effects of stress for the individual (anxiety, depression, somatic complaints) and for organizations and society (costs due to work absence) are very high. Thus, time-efficient self-help interventions to address these issues are necessary. This study assessed the effects of daily mindfulness meditations (MM) versus daily heart rate variability biofeedback (HRV-BF) and daily physical exercise (PE) on attention control, executive functioning, mindful awareness, self-compassion, and worrying. Young adults (n = 75, age range 18 to 40) with elevated stress levels were randomized to MM, HRV-BF, or PE, and measurements were taken at pre-test, post-test, and follow-up. Interventions in all three groups were self-guided and lasted for 5 weeks. Generalized estimating equation analyses showed that overall, all three interventions were effective and did not differ from each other. However, practice time differed between groups, with participants in the PE group practicing much more than participants in the other two groups. Therefore, additional analyses were carried out in two subsamples. The optimal dose sample included only those participants who practiced for at least 70 % of the total prescribed time. In the equal dose sample, home practice intensity was equal for all three groups. Again, the effects of the three interventions did not differ. In conclusion, MM, HRV-BF, and PE are all effective self-help methods to improve attention control, executive functioning, mindful awareness, self-compassion, and worrying, and mindfulness meditation was not found to be more effective than HRV-biofeedback or physical exercise for these cognitive processes.
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
Cited by 14
- Mindfulness interventions improve momentary and trait measures of attentional control: Evidence from a randomized controlled trial. Journal of Experimental Psychology General September 24, 2020
- Measuring the Effectiveness of a Multicomponent Program to Manage Academic Stress through a Resilience to Stress Index Sensors February 28, 2023
- Mindfulness training enhances face working memory: evidence from the drift-diffusion model npj Science of Learning December 9, 2025
- Acute effects of ultra-short aerobic and resistance, yoga-based mobility, and mindfulness meditation sessions on mental health: a randomized online study. Frontiers in Sports and Active Living 2026
- Randomized controlled trial of neurofeedback mindfulness meditation as a practice for migraine management. Journal of Clinical Neuroscience December 1, 2025
and 9 more in the library
Cites 13
- The benefits of being present: Mindfulness and its role in psychological well-being. Journal of Personality and Social Psychology 2003
- Alterations in Brain and Immune Function Produced by Mindfulness Meditation Psychosomatic Medicine July 1, 2003
- 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
- The psychological effects of meditation: A meta-analysis. Psychological Bulletin May 14, 2012
- Mental Training Affects Distribution of Limited Brain Resources PLoS Biology May 4, 2007
and 8 more in the library