Breathing Exercises, Cold-Water Immersion, and Meditation: Mind-Body Practices Lead to Reduced Stress and Enhanced Well-Being

Journal article


Faid, T., Van Gordon, W. and Taylor, E. 2022. Breathing Exercises, Cold-Water Immersion, and Meditation: Mind-Body Practices Lead to Reduced Stress and Enhanced Well-Being. Advances in Mind-Body Medicine. 36 (3), pp. 12-20.
AuthorsFaid, T., Van Gordon, W. and Taylor, E.
Abstract

Stress is a key contributor to several major life-threatening illnesses including depression and cardiovascular disease. Behavioral strategies that enable individuals to regulate stress responses can lead to improved health and well-being. Such practices may also help reduce required clinical interventions, ease pressure on the National Health Service (NHS), and reduce the need for medical and psychological treatments. This study explores the effects of a novel mind-body therapy for stress reduction and enhanced well-being. A single-group longitudinal intervention design was applied in a study comprising 29 healthy volunteers. The 10-day program was delivered online and consisted of deep-breathing exercises, cold-water exposure, and mindfulness meditation. Participant measures of perceived stress, depression symptoms, and mental well-being were taken at baseline and after completing the 10-day program. A MANOVA analysis revealed significant pre-post intervention differences for all psychometric measures, suggesting the intervention elicited improvements in symptoms of stress, well-being, and depression. This study provides preliminary evidence supporting the efficacy of an innovative mind-body therapy that may be learned and used by individuals to help modulate stress responses, improve mood levels, and enhance well-being. Future research could utilize multi-modal controlled study designs to understand the psychophysiological mechanisms associated with the benefits this practice may generate.

KeywordsBreathing Exercises; Cold-Water Immersion; Meditation; Mind-Body Practices ; Stress; Well-Being
Year2022
JournalAdvances in Mind-Body Medicine
Journal citation36 (3), pp. 12-20
PublisherInnoVision Health Media
ISSN1470-3556
Web address (URL)https://advances-journal.com/research/breathing-exercises-cold-water-immersion-and-meditation-mind-body-practices-lead-to-reduced-stress-and-enhanced-well-being/
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Output statusPublished
Publication dates
Online09 Nov 2022
Publication process dates
AcceptedAug 2022
Deposited28 Nov 2022
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Van Gordon, William, Shonin, Edo, Dunn, Thomas J., Garcia-Campayo, Javier, Demarzo, Marcelo and Griffiths, Mark D. 2017. Meditation awareness training for the treatment of workaholism: A controlled trial. Journal of Behavioral Addictions. https://doi.org/10.1556/2006.6.2017.021
Are there adverse effects associated with mindfulness?
Van Gordon, William, Shonin, Edo and Garcia-Campayo, Javier 2017. Are there adverse effects associated with mindfulness? Australian & New Zealand Journal of Psychiatry. https://doi.org/10.1177/0004867417716309
Relationship between types of work motivation and worker profile in UK hospitality workers.
Kotera, Y., Adhikari, Prateek and Van Gordon, William 2017. Relationship between types of work motivation and worker profile in UK hospitality workers. Global Academic Excellence.