Effects of online mindful stretching exercises for loneliness, mindfulness, and hair cortisol: A mixed method study.
Freda Jia Xin Jong, Caryn Chuen Wei Lee, Rachel Sing-Kiat Ting, Mei-Hua Lin, Lin Kooi Ong, Xin Fei Quek, Shaun Wen Huey Lee, Alvin Lai Oon Ng, Siew Li Teoh
Explore June 26, 2025 DOI: 10.1016/j.explore.2025.103204 (opens in new tab)
Study at a glance
AI-extracted from the abstract| Characteristics | Randomized controlled trial Qualitative Peer reviewed |
|---|---|
| Sample size | 103 |
| Population | University students |
| Interventions | Mindful stretching with mindful breathing Mindful stretching only |
| Dose | 15-minute daily practices |
| Duration | 4-week intervention |
| Topics | Meditation |
| Keywords | Awareness practice Cortisol stress Web-based intervention Subjective isolation loneliness Online stretching Breathing |
| Citations | 2 |
| Registration | NCT04394013 |
| Key findings | Both mindful stretching with and without a mindful breathing component significantly reduced loneliness and improved mindfulness in university students, with no significant between-group differences. |
Abstract
Loneliness is a prevalent concern among young adults, with prior research indicating mindfulness-based interventions (MBIs) may help mitigate the effect. This study aimed to investigate the effects of online MBIs in alleviating loneliness in university students, with a specific focus on comparing mindful stretching with or without a mindful breathing component. The study employed a mixed-method design (i.e., pre-post study and qualitative interviews). One hundred and three university students were randomly assigned to a four-week mindful stretching with mindful breathing (MSB) or a mindful stretching only (MSO) group. Fifteen-minute daily practices were required, and adherence was monitored. Outcomes assessed included loneliness, mindfulness, and hair cortisol. The qualitative study used a thematic approach to code for the perceived benefits, challenges, and feedback. No significant between-group differences were observed for all the outcomes. However, both MSB and MSO interventions showed significant pre-post attenuation in loneliness in small-to-moderate effect sizes (Cohen's dMSB = 0.45; Cohen's dMSO = 0.19), and moderate to large effect sizes improvement in mindfulness (Cohen's dMSB = 1.18; Cohen's dMSO = 0.49). Qualitative results revealed that participants from both groups experienced calming effects and increased awareness toward themselves and their surroundings after the interventions. Findings suggested that the brief online self-help mindful stretching interventions, regardless of the inclusion of a mindful breathing component, are useful for coping with loneliness and enhancing mindfulness in university students. The effects of mindfulness could be further extended among general populations due to its established psychological benefits. This trial was registered in ClinicalTrial.gov (NCT04394013).
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 2
- Autonomic and psychophysiological effects of a 13-week mindfulness-based intervention in university students Frontiers in Psychology February 4, 2026
- "StudiCare Mindfulness": effects of an online mindfulness-based intervention on mindfulness, stress, and interoception in university students - a randomized controlled trial. BMC Psychology April 29, 2026
Cites 34
- Using Self-Report Assessment Methods to Explore Facets of Mindfulness Assessment January 27, 2006
- Home practice in Mindfulness-Based Cognitive Therapy and Mindfulness-Based Stress Reduction: A systematic review and meta-analysis of participants' mindfulness practice and its association with outcomes Behaviour Research and Therapy May 10, 2017
- Yoga Breathing, Meditation, and Longevity Annals of the New York Academy of Sciences August 1, 2009
- A mindfulness-based mobile health (mHealth) intervention among psychologically distressed university students in quarantine during the COVID-19 pandemic: A randomized controlled trial. Journal of Counseling Psychology July 15, 2021
- Group, One-on-One, or Internet? Preferences for Mindfulness Meditation Delivery Format and their Predictors Open Medicine Journal November 28, 2014
and 29 more in the library