psyche

Stress Resilience Improvement

A focused look at Stress Resilience Improvement as a psyche-related wellness outcome.

51Practices

These are research findings, not promises. Most options have little evidence, and results differ from person to person.

What may help

What studies found for each option, best evidence first.

51 options:15 some evidence9 mixed22 not enough evidence1 not tested in people2 personal stories only2 no benefit found

What studies foundSize of effect

Acceptance and Commitment Therapy (ACT)practiceSome evidence it helpsSize of effect: Small
Some human studies found a benefit. More research could change this.
31 of 35 studies found a benefit; 4 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis whose designs were not recorded found a small immediate posttest reduction in stress. A separate pooled analysis of randomized and non-randomized human studies also found a small reduction in stress (Hedges' g = -0.20; 95% confidence interval [-0.36; -0.05]).
Open the Acceptance and Commitment Therapy (ACT) page
Laughter Yoga / TherapypracticeSome evidence it helpsSize of effect: Large
Some human studies found a benefit. More research could change this.
13 of 17 studies found a benefit; 4 found none. Strongest study: a pooled analysis of several trials.
A meta-analysis of randomized trials found reduced stress. The studies included people with conditions such as cancer, anxiety disorders, and type 2 diabetes.
Open the Laughter Yoga / Therapy page
PsychotherapypracticeSome evidence it helpsSize of effect: Small
Some human studies found a benefit. More research could change this.
All 8 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
A pooled analysis whose study designs were not recorded found a small reduction in stress with psychological interventions among 1,002 people in its stress analysis. Another pooled analysis reported that counseling therapy reduced depression, stress, and anxiety symptoms compared with usual care in pregnant women.
Open the Psychotherapy page
Tai ChipracticeSome evidence it helpsSize of effect: Small
Some human studies found a benefit. More research could change this.
All 13 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
Open the Tai Chi page
Gardening TherapypracticeSome evidence it helpsSize of effect: Medium
Some human studies found a benefit. More research could change this.
7 of 8 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
Open the Gardening Therapy page
CardiopracticeSome evidence it helpsSize of effect: Large
Some human studies found a benefit. More research could change this.
4 of 5 studies found a benefit; 1 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis whose designs were not recorded found reduced stress. A separate systematic review reported that physical activity can slightly reduce cortisol levels and improve sleep quality.
Open the Cardio page
MassagepracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 4 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
A pooled analysis combining randomized and non-randomized human studies reported reductions in stress, anxiety, depression, and pain. A review also described decreased life event stress in a massage therapy group.
Open the Massage page
Gratitude JournalpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 4 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
Pooled analyses whose study designs were not recorded found that 102 people in the perceived-stress analysis reported less perceived stress after the intervention, with the change also documented at the 3-month follow-up. In a randomized trial, resilience scores were higher in the intervention group than in the control group (15.55 vs. 15.01; 204 people).
Open the Gratitude Journal page

Forest Bathing (Shinrin-yoku)practiceSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
36 of 40 studies found a benefit; 4 found none. Strongest study: a randomized controlled trial.
Open the Forest Bathing (Shinrin-yoku) page
Hot YogapracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
4 of 5 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
A review of randomized and non-randomized human studies reported that perceived stress decreased from 20.7 A.U. at baseline to 12.9 A.U. after Bikram Yoga. In a separate RCT with 52 participants, distress tolerance increased relative to a waitlist group (Cohen's d =.82).
Open the Hot Yoga page
Wim Hof Method BreathingpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
4 of 5 studies found a benefit; 1 found none. Strongest study: a randomized controlled trial.
Open the Wim Hof Method Breathing page
Alternate Nostril Breathing (Nadi Shodhana)practiceSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 4 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A 2025 randomized trial of 86 people with Parkinson's disease reported decreases in depression, anxiety, stress, and negative affect in the test group compared with the control group. A separate 2024 trial assessed psychological stress and concluded that its breathing module may help curtail stress and improve well-being.
Open the Alternate Nostril Breathing (Nadi Shodhana) page
Jump Rope TrainingpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
Open the Jump Rope Training page
SwimmingpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
Open the Swimming page
Binaural BeatspracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
A randomized trial found reductions in the measure abbreviated SC with Binaural Beats compared with sham in people with Multiple Sclerosis and healthy controls. Another trial found a reduction in stress with alpha-frequency beats.
Open the Binaural Beats page
Hatha YogapracticeMixed resultsSize of effect: Medium
Studies disagree: some found a benefit, others found none. Do not count on it.
26 of 37 studies found a benefit; 11 found none. Strongest study: a randomized controlled trial.
A 10-week standardized yoga program in a UK randomized trial was associated with greater increases in positive affect and greater reductions in perceived stress and psychological distress than a wait-list control. In pooled analyses whose designs were not recorded, 95 people were included in the stress-symptom analysis, and only one of two studies assessing stress symptoms reported significant results.
Open the Hatha Yoga page
Box BreathingpracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
4 of 6 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
A review of randomized trials found short-term benefits of Box Breathing for perceived stress, anxiety, and mood, but the changes were not uniform.
Open the Box Breathing page
PilatespracticeMixed resultsSize of effect: Not known
Studies disagree: some found a benefit, others found none. Do not count on it.
3 of 6 studies found a benefit; 3 found none. Strongest study: a randomized controlled trial.
A small trial found a decrease in scores on an inverted stress scale, where a decrease indicates improvement, among 23 people. A review also reported changes in self-resilience and well-being.
Open the Pilates page
Mindfulness MeditationpracticeMixed resultsSize of effect: Medium
Studies disagree: some found a benefit, others found none. Do not count on it.
61 of 70 studies found a benefit; 9 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials found a small reduction in perceived stress among 2,534 people, and another pooled analysis whose designs were not recorded found lower stress scores across several follow-up periods. Findings differ by population: a pooled analysis whose designs were not recorded found no significant effect on psychological resilience in parents of children with autism.
Open the Mindfulness Meditation page
MeditationpracticeMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
39 of 47 studies found a benefit; 8 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis whose study designs were not recorded found lower perceived stress among 7,395 people in its analysis, while a pooled analysis of randomized trials found a small improvement in resilience among 835 people. Another pooled analysis of randomized trials, involving 382 people, found no statistically significant effect on resilience, so the results disagree.
Open the Meditation page
BreathworkpracticeMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
14 of 17 studies found a benefit; 3 found none. Strongest study: a pooled analysis of several trials.
Pooled analyses whose designs were not recorded found lower stress scores, including among pregnant women (355 people in the maternal stress analysis) and in an analysis of 785 people. Another pooled analysis found no effect on stress, so findings differ across studies.
Open the Breathwork page
YogapracticeMixed resultsSize of effect: Small
Studies disagree: some found a benefit, others found none. Do not count on it.
49 of 57 studies found a benefit; 8 found none. Strongest study: a pooled analysis of several trials.
Pooled analyses whose designs were not recorded found lower salivary cortisol and higher IgA immediately after yoga among 195 people, and lower mean serum cortisol after 6 weeks among 60 people. Studies disagree: a 2026 pooled analysis of randomized and non-randomized human studies found no statistically significant difference in stress between groups among 155 people in its stress analysis.
Open the Yoga page
QigongpracticeMixed resultsSize of effect: Medium
Studies disagree: some found a benefit, others found none. Do not count on it.
10 of 13 studies found a benefit; 3 found none. Strongest study: a pooled analysis of several trials.
A 2025 meta-analysis of randomized trials found similar stress reductions in the practice and control groups among 72 people in its analysis. A 2021 review found a difference between groups after 6-week training but not after the 22-week intervention; another review reported no evidence of improved self-reported stress responses.
Open the Qigong page
DancepracticeMixed resultsSize of effect: Large
Studies disagree: some found a benefit, others found none. Do not count on it.
5 of 7 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
Open the Dance page
High-Intensity Interval Training (HIIT)practiceNot enough evidence
Too few or too small studies to know if it works.
3 of 7 studies found a benefit; 4 found none. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials reported reduced stress in subgroup analyses, and a trial of 319 people reported reductions of 49–61%. Findings disagree: another pooled analysis involving 1,401 people found a reduction that did not reach conventional statistical significance.
Open the High-Intensity Interval Training (HIIT) page
Expressive WritingpracticeNot enough evidence
Too few or too small studies to know if it works.
4 of 10 studies found a benefit; 6 found none. Strongest study: a randomized controlled trial.
A review pooling randomized and non-randomized human studies reported that perceived stress scores fell from 50.88 to 31.70 among 58 people in its outcome analysis. In contrast, a meta-analysis of randomized trials involving 838 people found no effect on post-intervention stress, so the findings disagree.
Open the Expressive Writing page
Transcendental MeditationpracticeNot enough evidence
Too few or too small studies to know if it works.
4 of 6 studies found a benefit; 2 found none. Strongest study: a randomized controlled trial.
An RCT involving 80 participants found burnout scores decreased by 5.4 points compared with usual treatment. However, an RCT of 168 found that Transcendental Meditation did not reduce anxiety or contribute to resilience, so the findings do not consistently support these outcomes.
Open the Transcendental Meditation page
Red Light Therapy (Photobiomodulation)practiceNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a pooled analysis of several trials.
A pooled analysis of randomized trials reported improvements in salivary cortisol and IL-6 measures.
Open the Red Light Therapy (Photobiomodulation) page
Loving-Kindness Meditation (Metta)practiceNot enough evidence
Too few or too small studies to know if it works.
All 5 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
In a randomized trial of 46 volunteers, 8 were in the resistance phase and 17 in the absence-of-stress phase after the intervention. A separate quasi-experimental study of 56 people found reduced state arousal after the loving-kindness meditation intervention.
Open the Loving-Kindness Meditation (Metta) page
Yoga NidrapracticeNot enough evidence
Too few or too small studies to know if it works.
All 5 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
Open the Yoga Nidra page
Yin YogapracticeNot enough evidence
Too few or too small studies to know if it works.
All 4 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
In a randomized trial of 120 people, perceived stress scores fell from 46.10 at baseline to 11.00 at T2 in the intervention group, compared with 44.90 to 43.61 in controls. Another trial reported reduced stress and worry with the YOMI program using a self-reported stress measure.
Open the Yin Yoga page
Focused Attention MeditationpracticeNot enough evidence
Too few or too small studies to know if it works.
2 of 3 studies found a benefit; 1 found none. Strongest study: a study that followed people over time.
Open the Focused Attention Meditation page
Ice Bath / Cold PlungepracticeNot enough evidence
Too few or too small studies to know if it works.
4 of 9 studies found a benefit; 5 found none. Strongest study: a randomized controlled trial.
Two RCTs reported reduced stress, including one involving 12 people that found a large effect. In contrast, a pooled analysis of randomized trials involving 3,177 people detected no significant stress effects immediately or at 1 hour, 24 hours, or 48 hours after exposure.
Open the Ice Bath / Cold Plunge page
CyclingpracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
Open the Cycling page
Hot BathpracticeNot enough evidence
Too few or too small studies to know if it works.
3 of 7 studies found a benefit; 4 found none. Strongest study: a randomized controlled trial.
In a trial of 20, anxiety and salivary cortisol fell, but the changes did not differ between conditions. Findings conflict with a pooled analysis of randomized trials, which found no significant cortisol differences among 92 people in its analysis.
Open the Hot Bath page
Finnish SaunapracticeNot enough evidence
Too few or too small studies to know if it works.
2 of 3 studies found a benefit; 1 found none. Strongest study: a one-time survey study.
A 2025 cross-sectional study reported decreased stress among sauna users. A separate quasi-experimental study of 8 people found cortisol decreased at 80 D and 100 D, so the studies measured different stress-related outcomes.
Open the Finnish Sauna page
Vinyasa YogapracticeNot enough evidence
Too few or too small studies to know if it works.
4 of 5 studies found a benefit; 1 found none. Strongest study: a small pilot study.
A 17-student pilot found that anxiety and stress scores decreased after the intervention, with no students remaining in the high-stress category. In participant comments, some described using meditation or learned poses to cope with stress.
Open the Vinyasa Yoga page
Swedish (Classic) MassagepracticeNot enough evidence
Too few or too small studies to know if it works.
All 6 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
In a 2003 randomized trial, massage appeared to reduce distress on postoperative day 2, but the difference was no longer significant after adjustment for multiple comparisons and outcomes. In a separate 2014 trial, 23 of 24 patients described the massage treatments as relaxing.
Open the Swedish (Classic) Massage page
Brisk WalkingpracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 2 studies found a benefit; 1 found none. Strongest study: a non-randomized trial.
A 2022 quasi-experimental study in 44 people with IBD or Obesity found perceived stress decreased by 6.05 points.
Open the Brisk Walking page
Bedtime Wind-Down RitualpracticeNot enough evidence
Too few or too small studies to know if it works.
All 2 studies with a clear result found a benefit. Strongest study: a one-time survey study.
In a cross-sectional study of 982 healthy participants, ASHS Total was inversely correlated with stress (−0.303; <0.001*); this association does not establish that a bedtime routine improves stress resilience.
Open the Bedtime Wind-Down Ritual page
Grounding / EarthingpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a non-randomized trial.
In a 2025 quasi-experimental study of 60 people with menopause, stress levels fell by a median of 24.0 (IQR = 54.50) in the experimental group, compared with 0.0 (IQR = 15.25) in the control group.
Open the Grounding / Earthing page
Thai MassagepracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
In a randomized trial of 29 healthy people, sAA decreased in the TTM group, and this was the only measure reported as significantly different between groups.
Open the Thai Massage page
Infrared SaunapracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a non-randomized trial.
A quasi-experimental study in people with Diabetes Type 2 found that self-reported stress and fatigue improved on Visual Analogue Scales.
Open the Infrared Sauna page
FastingpracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a systematic review of studies.
A 2025 review reported modest reductions in perceived stress with fasting.
Open the Fasting page
Cupping TherapypracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
Open the Cupping Therapy page
Latin Dance FitnesspracticeNot enough evidence
Too few or too small studies to know if it works.
1 of 2 studies found a benefit; 1 found none. Strongest study: a non-randomized trial.
A 2016 quasi-experimental study of 24 healthy participants found pre- to post-class improvements in psychological distress after salsa dance and Zumba fitness. Findings differ: a 2025 trial reported a 0.4 AU change in perceived work-related stress on a 0–5 scale.
Open the Latin Dance Fitness page
Mobility TrainingpracticeNot tested in people
Only tested in animals, cells or theory. Results like these often do not carry over to people.
The one study found a benefit.
Expert knowledge suggests that regular mobility practice may enhance stress resilience by modulating the hypothalamic-pituitary-adrenal axis and improving autonomic regulation.
Open the Mobility Training page
Social DancingpracticeOnly personal stories
Only people's own stories online. No study has tested it.
The one study found a benefit.
The combination of physical activity, music, and social interaction in dance may buffer stress and support coping. Some community reports mention this effect.
Open the Social Dancing page
AcupuncturepracticeOnly personal stories
Only people's own stories online. No study has tested it.
Based on one study.
Open the Acupuncture page
Coherent BreathingpracticeNo benefit found
Studies looked for a benefit and did not find one.
1 of 2 studies found a benefit; 1 found none.
Open the Coherent Breathing page
Anusara YogapracticeNo benefit found
Studies looked for a benefit and did not find one.
1 of 2 studies found a benefit; 1 found none.
A meta-analysis pooling randomized and non-randomized human studies found a non-significant pooled effect for stress across two studies, so the studies did not support a stress-resilience benefit.
Open the Anusara Yoga page

Show all 51

Comparing practices

Laughter Yoga / TherapySome evidence it helpsSize of effect: Large12 trials
CardioSome evidence it helpsSize of effect: Large3 trials
DanceMixed resultsSize of effect: Large5 trials

The expert view shows every study, dose protocol and source.

What may help

Linked to improving it51 listed

Start here

Most likely to help, from the evidence we have

PracticesAcceptance and Commitment Therapy (ACT)CertaintyMediumSourceMeta-analysisSmall effect35 other sources
A pooled analysis whose designs were not recorded found a small immediate posttest reduction in stress (SMD 0.25, 95% CI 0.11-0.40). A separate pooled analysis of randomized and non-randomized human studies also found a small reduction in stress (Hedges' g = -0.20; 95% confidence interval [-0.36; -0.05]).
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
People with a condition
Addiction
Anxiety Disorder
Breast Cancer
Cancer
Colon Cancer
Diabetes
+2 more
Study result
Meta-analysis of 12 RCTs (N=2260) revealed iACT had a small effect on reducing stress at the immediate posttest (SMD 0.25, 95% CI 0.11-0.40)
Open Acceptance and Commitment Therapy (ACT)
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PracticesLaughter Yoga / TherapyCertaintyMediumSourceMeta-analysisLarge effect17 other sources
A meta-analysis of randomized trials found reduced stress (SMD = -0.68; 95% CI: -1.02 to -0.33). The studies included people with conditions such as cancer, anxiety disorders, and type 2 diabetes.
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
Healthy people and patients
Anxiety Disorder
Cancer
Chronic Kidney Disease
Depression
Diabetes Type2
Eczema
+2 more
Study result
stress (SMD = -0.68; 95% CI: -1.02 to -0.33)
Open Laughter Yoga / Therapy
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PracticesPsychotherapyCertaintyMediumSourceMeta-analysisSmall effect9 other sources
A pooled analysis whose study designs were not recorded found a small reduction in stress with psychological interventions among 1,002 people in its stress analysis (SMD −0.46; 95% CI −0.83 to −0.09). Another pooled analysis reported that counseling therapy reduced depression, stress, and anxiety symptoms compared with usual care in pregnant women.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Cancer
Female Infertility
Study result
Psychological interventions caused a statistically significant moderate reduction in stress (SMD −0.46; 95% CI −0.83 to −0.09)
Open Psychotherapy
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PracticesBreathworkCertaintyMediumSourceMeta-analysisSmall effectconflicting findings18 other sources
Pooled analyses whose designs were not recorded found lower stress scores, including among pregnant women (355 people in the maternal stress analysis) and in an analysis of 785 people. Another pooled analysis found no effect on stress, so findings differ across studies.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Breast Cancer
Covid 19
Parkinsons Disease
Study result
moderate-certainty evidence of a reduction in maternal stress (SMD, −0.49; 95% CI, −0.70 to −0.27; P < .001; 6 studies, 355 participants). Stress scales are inverted — a decrease is improvement. Substantial heterogeneity (I²=64%).
Open Breathwork
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PracticesMeditationCertaintyMediumSourceMeta-analysisSmall effectconflicting findings48 other sources
A pooled analysis whose study designs were not recorded found lower perceived stress among 7,395 people in its analysis (g = −1.50; 95% CI: −2.48 to −0.51), while a pooled analysis of randomized trials found a small improvement in resilience among 835 people (SMD = 0.27, P = 0.020). Another pooled analysis of randomized trials, involving 382 people, found no statistically significant effect on resilience (Hedges g = -0.11, 95% CI -0.40 to 0.18), so the results disagree.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Anxiety Disorder
Breast Cancer
Depression
Diabetes
Heart Disease
Pms
Study result
MBIs significantly reduced stress (g = −1.50); 'MBIs showed clinically meaningful improvements for ... stress (g = −1.50; 95% CI: −2.48 to −0.51)'; stress assessed with the Perceived Stress Scale (PSS)
Open Meditation
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PracticesMindfulness MeditationCertaintyMediumSourceMeta-analysisModerate effectconflicting findings71 other sources
A pooled analysis of randomized trials found a small reduction in perceived stress among 2,534 people, and another pooled analysis whose designs were not recorded found lower stress scores across several follow-up periods. Findings differ by population: a pooled analysis whose designs were not recorded found no significant effect on psychological resilience in parents of children with autism.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Asthma
Autism Spectrum
Breast Cancer
Cancer
Coronary Artery Disease
Depression
+7 more
Study result
patients in the MBSR group showed significantly lower perceived stress (SMD: -0.331, 95% CI: -0.526 to -0.137, 95% PI: -0.939 to 0.276); perceived stress scales are inverted, so a decrease is positive
Open Mindfulness Meditation
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PracticesGardening TherapyCertaintyMediumSourceRCTModerate effect8 other sources
A 2017 meta-analysis pooling randomized and non-randomized human studies reported reductions in depression and anxiety symptoms, stress, mood disturbance, and BMI. A 2023 systematic review pooling human studies reported a psychological effect among 1,036 people (SMD = −0.73, 95% CI [−0.91, −0.54], p < 0.0001, I^2 = 44%).
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Anxiety Disorder
Dementia
Depression
Frailty
Intellectual Disability
Mild Cognitive Impairment
+1 more
Study result
Reductions in depression and anxiety symptoms, stress, mood disturbance, and BMI
Open Gardening Therapy
→

Medium probability(17)

PracticesTai ChiCertaintyMediumSourceRCTSmall effect14 other sources
Pooled analyses of randomized trials found lower perceived-stress scores with Tai Chi, including an SMD of −0.40 (95% CI [−0.65, −0.14]) among 342 college students in 2026. A separate analysis found an SMD of -0.41 among 1,323 people; the stress scales used were scored so that a decrease indicates improvement.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Breast Cancer
Cerebrovascular Disease
Depression
Multiple Sclerosis
Parkinsons Disease
Tension Headache
Study result
Tai Chi intervention significantly reduced stress symptoms among college students (SMD = −0.40, 95% CI [−0.65, −0.14], Z = 3.06, p = 0.002). Low heterogeneity (I² = 17%). Perceived stress scales such as PSS are inverted, so a decrease is an improvement.
Open Tai Chi
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PracticesHatha YogaCertaintyMediumSourceRCTModerate effect38 other sources
A 10-week standardized yoga program in a UK randomized trial was associated with greater increases in positive affect and greater reductions in perceived stress and psychological distress than a wait-list control. In pooled analyses whose designs were not recorded, 95 people were included in the stress-symptom analysis, and only one of two studies assessing stress symptoms reported significant results.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Back Pain
Breast Cancer
Cancer
Depression
Female Infertility
Hiv Aids
+9 more
Study result
In the UK RCT, participation in a 10-week standardized yoga program led to greater increases in positive affect and greater reductions in perceived stress and psychological distress than a wait-list control
Open Hatha Yoga
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PracticesCardioCertaintyMediumSourceRCTLarge effect5 other sources
A pooled analysis whose designs were not recorded found reduced stress (SMD = −1.06; 95% CI −2.09 to −0.03). A separate systematic review reported that physical activity can slightly reduce cortisol levels and improve sleep quality.
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
Healthy people and patients
Depression
Study result
AE significantly reduced stress compared with CON (SMD = −1.06; 95% CI −2.09 to −0.03).
Open Cardio
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PracticesBox BreathingCertaintyMediumSourceRCT7 other sources
A review of randomized trials found short-term benefits of Box Breathing for perceived stress, anxiety, and mood, but the changes were not uniform.
Who was studied
Healthy people and patients
Breast Cancer
Surgery Post
Study result
box breathing was shown to have short-term benefits on perceived stress, perceived anxiety and mood in a non-uniform manner
Open Box Breathing
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PracticesMassageCertaintyMediumSourceRCT5 other sources
A pooled analysis combining randomized and non-randomized human studies reported reductions in stress, anxiety, depression, and pain. A review also described decreased life event stress in a massage therapy group.
Who was studied
People with a condition
Hiv Aids
Study result
revealing beneficial effects in reducing anxiety, depression, stress, and pain
Open Massage
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PracticesPilatesCertaintyMediumSourceRCT7 other sources
A small trial found a decrease in scores on an inverted stress scale, where a decrease indicates improvement, among 23 people. A review also reported changes in self-resilience and well-being.
Who was studied
Healthy people and patients
Breast Cancer
Pregnancy
Study result
in psychological variables such as self-resilience and well-being
Open Pilates
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PracticesGratitude JournalCertaintyMediumSourceRCT5 other sources
Pooled analyses whose study designs were not recorded found that 102 people in the perceived-stress analysis reported less perceived stress after the intervention, with the change also documented at the 3-month follow-up. In a randomized trial, resilience scores were higher in the intervention group than in the control group (15.55 vs. 15.01; 204 people).
Who was studied
Healthy people and patients
Study result
The gratitude group reported significantly less perceived stress, following the intervention, which was also documented at the 3-month follow-up.
Open Gratitude Journal
→
PracticesYogaCertaintyMediumSourceRCTSmall effectconflicting findings58 other sources
Pooled analyses whose designs were not recorded found lower salivary cortisol and higher IgA immediately after yoga among 195 people, and lower mean serum cortisol after 6 weeks among 60 people. Studies disagree: a 2026 pooled analysis of randomized and non-randomized human studies found no statistically significant difference in stress between groups among 155 people in its stress analysis.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Addiction
Addiction Drugs
ADHD
Allergic Rhinitis
Anxiety Disorder
Asthma
+24 more
Study result
The intervention group had lower salivary cortisol (p <0.001) and higher IgA (p <0.001) levels immediately after yoga than the CG.
Open Yoga
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PracticesForest Bathing (Shinrin-yoku)CertaintyMediumSourceClinical41 other sources
A review reported lower salivary cortisol levels after forest therapy, with pretest values of 0.168 ± 0.020 μg/dL and post-test values of 0.124 ± 0.009 μg/dL. Findings differ: a review of observational studies found no clinically meaningful change in salivary cortisol (MD = 0.09; 95% CI = 0.03–0.15), despite very high heterogeneity (I^2 = 99%).
Who was studied
Healthy people and patients
Addiction Alcohol
Alzheimers Disease
Anxiety Disorder
Cancer
Chronic Fatigue Syndrome
Chronic Pain
+11 more
Study result
Reduced Salivary cortisol level and PR in forest than urban
Open Forest Bathing (Shinrin-yoku)
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PracticesHot YogaCertaintyMediumSourceClinical6 other sources
A review of randomized and non-randomized human studies reported that perceived stress decreased from 20.7 A.U. at baseline to 12.9 A.U. after Bikram Yoga. In a separate RCT with 52 participants, distress tolerance increased relative to a waitlist group (Cohen's d = .82).
Who was studied
Healthy people and patients
ADHD
Depression
Obesity
Study result
Bikram yoga resulted in significant attenuations in perceived stress (20.7 A.U. at baseline vs. 12.9 A.U. post-intervention) ... A shorter 8 week ... RCT ... resulted in significantly greater reductions in depression (36.9 A.U. ... vs. 19.9 A.U.) compared to a waiting-list control group
Open Hot Yoga
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PracticesWim Hof Method BreathingCertaintyMediumSourceClinical6 other sources
A pooled analysis of randomized and non-randomized human studies found a significant reduction in stress response among 13 people in its stress-response analysis, while the observed cortisol reduction was non-significant. In a 2025 randomized trial, daily Wim Hof Method Breathing produced greater momentary improvement in self-reported ability to handle stress than Meditation (MD 0.73 points [0.46, 1]).
Who was studied
Healthy people and patients
Ankylosing Spondylitis
Depression
Study result
There was a significant reduction in stress response. Cortisol reduction was also observed to be non-significant.
Open Wim Hof Method Breathing
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PracticesAlternate Nostril Breathing (Nadi Shodhana)CertaintyMediumSourceClinical5 other sources
A 2025 randomized trial of 86 people with Parkinson's disease reported decreases in depression, anxiety, stress, and negative affect in the test group compared with the control group. A separate 2024 trial assessed psychological stress and concluded that its breathing module may help curtail stress and improve well-being.
Who was studied
People with a condition
Parkinsons Disease
Study result
psychological stress using the questionnaire were assessed; Conclusions: ...AVPHFN module may be beneficial for curtailing stress and improving well-being.
Open Alternate Nostril Breathing (Nadi Shodhana)
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PracticesQigongCertaintyMediumSourceClinicalModerate effectconflicting findings14 other sources
A 2025 meta-analysis of randomized trials found similar stress reductions in the practice and control groups among 72 people in its analysis. A 2021 review found a difference between groups after 6-week training but not after the 22-week intervention; another review reported no evidence of improved self-reported stress responses.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Addiction
Back Pain
Breast Cancer
Cancer
Chronic Fatigue Syndrome
Depression
+5 more
Study result
Phattharasupharerk et al. reported similar within-group stress reductions (ST-5) without significant differences from controls.
Open Qigong
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PracticesJump Rope TrainingCertaintyMediumSourceClinical3 other sources
In an RCT of 195 participants, DASS-21 stress scores in the combined group fell from 11.05(4.10) to 8.02(3.61), a change of MD -3.03 points. A quasi-experimental study of 71 participants also reported a decrease of MD -0.38 points after rope jumping.
Who was studied
Healthy people and patients
Study result
DASS-21 Stress: combined group pre 11.05(4.10) to post 8.02(3.61), p=0.004
Open Jump Rope Training
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PracticesSwimmingCertaintyMediumSourceClinical4 other sources
A 2025 systematic review reported improvements in mood, resilience, and self-efficacy among participants aged 12 to 25. In a 2025 trial of 44 participants, the experimental group scored 3.57 ± 0.82 compared with 3.05 ± 0.83 in the control group.
Study result
Experimental studies consistently demonstrated... enhancements in mood, resilience, and self-efficacy across participants aged 12 to 25.
Open Swimming
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PracticesBinaural BeatsCertaintyMediumSourceClinical3 other sources
A randomized trial found reductions in the measure abbreviated SC with Binaural Beats compared with sham in people with Multiple Sclerosis and healthy controls. Another trial found a reduction in stress with alpha-frequency beats (W=214; p=0.022).
Who was studied
Healthy people and patients
Multiple Sclerosis
Study result
Exposure to BBs led to significant reductions in SC in both PwMS and HCs, unlike the sham condition.
Open Binaural Beats
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PracticesDanceCertaintyMediumSourceClinicalLarge effectconflicting findings7 other sources
Reviews report associations between higher mindfulness and more positive affect, recovery and lower stress, and another review reported decreased stress among 385 people. Findings differ: a pooled analysis of randomized trials found a non-significant stress result (SMD = 1.43, CI = [−1.48, 4.34], p = 0.17).
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
People with a condition
Cancer
Ptsd
Study result
Mindfulness is positively related to positive affect and negatively related to stress and negative affect. High mindfulness group had higher positive affect, recover and low stress compared to the low mindfulness group.
Open Dance
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Low probability(25)

PracticesHigh-Intensity Interval Training (HIIT)CertaintyLowSourceRCTSmall effectconflicting findings7 other sources
A pooled analysis of randomized trials reported reduced stress in subgroup analyses, and a trial of 319 people reported reductions of 49–61%. Findings disagree: another pooled analysis involving 1,401 people found a reduction that did not reach conventional statistical significance.
How big is the effect
Small effectA small but noticeable difference on average.
Who was studied
Healthy people and patients
Obesity
Prostate Cancer
Stroke
Study result
Subgroup analyses showed that HIIT significantly reduced stress (SMD = −0.756, 95% CI: −1.433 to −0.079, p < 0.01).
Open High-Intensity Interval Training (HIIT)
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PracticesExpressive WritingCertaintyLowSourceRCTTrivial effectconflicting findings10 other sources
A review pooling randomized and non-randomized human studies reported that perceived stress scores fell from 50.88 to 31.70 among 58 people in its outcome analysis (p < 0.05; d = 0.88). In contrast, a meta-analysis of randomized trials involving 838 people found no effect on post-intervention stress, so the findings disagree.
How big is the effect
Trivial effectReal in studies, but too small for most people to notice.
Who was studied
Healthy people and patients
Cancer
Female Infertility
Preterm Birth
Study result
Holliday et al. reported a significant reduction in perceived stress, with mean stress scores decreasing from 50.88 to 31.70 (p < 0.05; d = 0.88). The stress scale instrument is not named in the review text.
Open Expressive Writing
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PracticesRed Light Therapy (Photobiomodulation)CertaintyLowSourceRCT1 other source
A pooled analysis of randomized trials reported improvements in salivary cortisol and IL-6 measures.
Who was studied
People with a condition
Study result
There were positive improvements in salivary cortisol and IL-6 measures.
Open Red Light Therapy (Photobiomodulation)
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PracticesTranscendental MeditationCertaintyLowSourceClinical7 other sources
An RCT involving 80 participants found burnout scores decreased by 5.4 points compared with usual treatment. However, an RCT of 168 found that Transcendental Meditation did not reduce anxiety or contribute to resilience, so the findings do not consistently support these outcomes.
Who was studied
Healthy people and patients
Study result
The practice of TM reduced burnout scores (a secondary outcome) by 5.4 points, representing a statistically significant reduction compared with usual treatment.
Open Transcendental Meditation
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PracticesLoving-Kindness Meditation (Metta)CertaintyLowSourceClinical6 other sources
In a randomized trial of 46 volunteers, 8 were in the resistance phase and 17 in the absence-of-stress phase after the intervention. A separate quasi-experimental study of 56 people found reduced state arousal after the loving-kindness meditation intervention.
Who was studied
Healthy people and patients
Alzheimers Disease
Heart Disease
Ptsd
Study result
After the intervention, only 8 volunteers were in the phase of resistance, and the other 17 volunteers were in the phase of absence of stress: McNemar's test (P < 0.05).
Open Loving-Kindness Meditation (Metta)
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PracticesYoga NidraCertaintyLowSourceClinical6 other sources
In a 2014 randomized trial, the yoga group’s Life Stress Score decreased by MD -0.83 points among 27 participants. A 2018 trial also reported improvement within the meditation and relaxation groups, with between-group differences favoring both intervention groups.
Who was studied
Healthy people and patients
Study result
Even though the mean values of the intervention groups have shown some improvement, intragroup analysis showed significant differences for the meditation (Δ% = 93.03%) and the relaxation (Δ% = 93.2%) groups. However, intergroup analysis showed statistic differences favorable to both intervention gro
Open Yoga Nidra
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PracticesYin YogaCertaintyLowSourceClinical5 other sources
In a randomized trial of 120 people, perceived stress scores fell from 46.10 at baseline to 11.00 at T2 in the intervention group, compared with 44.90 to 43.61 in controls. Another trial reported reduced stress and worry with the YOMI program using a self-reported stress measure.
Who was studied
People with a condition
Anxiety Disorder
Depression
Study result
Perceived Stress Scale (PSS): intervention 46.10 at baseline to 16.10 at T1 and 11.00 at T2 vs control 44.90 to 36.55 and 43.61; group × time ηp² = 0.753. Lower scores indicate less perceived stress.
Open Yin Yoga
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PracticesFocused Attention MeditationCertaintyLowSourceClinical4 other sources
A 2017 cohort study linked completing modules with improvements in resilience, relaxation, stress, affect, and flourishing. A 2023 quasi-experimental study reported an intervention effect of MD -0.19 points.
Who was studied
Healthy people and patients
Study result
Completing modules was associated with small but significant improvements in relaxation, resilience, stress, positive and negative affect, and flourishing (P <.01 for all)
Open Focused Attention Meditation
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PracticesIce Bath / Cold PlungeCertaintyLowSourceClinicalModerate effectconflicting findings10 other sources
Two RCTs reported reduced stress, including one involving 12 people that found a large effect. In contrast, a pooled analysis of randomized trials involving 3,177 people detected no significant stress effects immediately or at 1 hour, 24 hours, or 48 hours after exposure.
How big is the effect
Moderate effectA clear difference on average.
Who was studied
Healthy people and patients
Depression
Gout
Study result
stress (β = -1.25; -1.35) ... compared to pre-intervention and the control group.
Open Ice Bath / Cold Plunge
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PracticesCyclingCertaintyLowSourceClinical3 other sources
In a randomized trial of 98 people, stress ratings at bedtime cortisol sampling showed a significant time-by-group interaction (F(1.92) = 4.64, p = .013). A review of mountain biking studies described resilience, perseverance and problem-solving skills, but gave no pooled estimate.
Who was studied
Healthy people and patients
Study result
For assessment of perceived stress at the moment of bedtime saliva sampling and during the sampling day, 6-point smiley rating scales were applied... For the stress ratings at the time point of bedtime cortisol sampling, a significant interaction time*group was found (F(1.92) = 4.64, p = .013, η_p^2
Open Cycling
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PracticesHot BathCertaintyLowSourceClinicalconflicting findings8 other sources
In a trial of 20, anxiety and salivary cortisol fell, but the changes did not differ between conditions. Findings conflict with a pooled analysis of randomized trials, which found no significant cortisol differences among 92 people in its analysis.
Who was studied
Healthy people and patients
Study result
Anxiety and salivary cortisol were reduced (P = 0.003, d = -0.20, P = 0.014, d = -0.11), but did not vary between conditions.
Open Hot Bath
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PracticesFinnish SaunaCertaintyLowSourceClinical4 other sources
A 2025 cross-sectional study reported decreased stress among sauna users. A separate quasi-experimental study of 8 people found cortisol decreased at 80 D and 100 D, so the studies measured different stress-related outcomes.
Who was studied
Healthy people
Study result
Decreased stress (n=369): 3.60 (.65)
Open Finnish Sauna
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PracticesVinyasa YogaCertaintyLowSourceClinical6 other sources
A 17-student pilot found that anxiety and stress scores decreased after the intervention, with no students remaining in the high-stress category. In participant comments, some described using meditation or learned poses to cope with stress.
Who was studied
Healthy people and patients
Addiction Nicotine
Study result
Students' anxiety and stress scores decreased significantly. Changes in categorical data on the Perceived Stress Scale (PSS) from pre- to post-intervention were significant, with no students scoring in the 'high' category for stress. (A decrease is an improvement on this inverted instrument.)
Open Vinyasa Yoga
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PracticesBrisk WalkingCertaintyLowSourceClinical2 other sources
A 2022 quasi-experimental study in 44 people with IBD or Obesity found perceived stress decreased by 6.05 points.
Who was studied
Healthy people and patients
Ibd
Obesity
Study result
reduced perceived stress (p < 0.001)
Open Brisk Walking
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PracticesBedtime Wind-Down RitualCertaintyLowSourceClinical3 other sources
In a cross-sectional study of 982 healthy participants, ASHS Total was inversely correlated with stress (−0.303; <0.001*); this association does not establish that a bedtime routine improves stress resilience.
Who was studied
Healthy people
Study result
ASHS Total −0.303 (<0.001*) [correlation with Stress]
Open Bedtime Wind-Down Ritual
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PracticesGrounding / EarthingCertaintyLowSourceClinical2 other sources
In a 2025 quasi-experimental study of 60 people with menopause, stress levels fell by a median of 24.0 (IQR = 54.50) in the experimental group, compared with 0.0 (IQR = 15.25) in the control group.
Who was studied
People with a condition
Menopause
Study result
Stress levels significantly decreased in the experimental group, with a median reduction of 24.0 (IQR = 54.50), compared to 0.0 (IQR = 15.25) in the control group (U = 207.50, z = −3.58, p < 0.001, r = −0.46).
Open Grounding / Earthing
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PracticesThai MassageCertaintyLowSourceClinical2 other sources
In a randomized trial of 29 healthy people, sAA decreased in the TTM group, and this was the only measure reported as significantly different between groups.
Who was studied
Healthy people
Study result
sAA was significantly decreased (p<0.05) in the TTM group but not in the C group. ... Only sAA was found to be significantly different between groups (p<0.05).
Open Thai Massage
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PracticesInfrared SaunaCertaintyLowSourceClinical2 other sources
A quasi-experimental study in people with Diabetes Type 2 found that self-reported stress and fatigue improved on Visual Analogue Scales.
Who was studied
People with a condition
Diabetes Type2
Study result
Visual Analogue Scales for stress and fatigue improved.
Open Infrared Sauna
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PracticesFastingCertaintyLowSourceClinical1 other source
A 2025 review reported modest reductions in perceived stress with fasting.
Study result
modest reductions in ... perceived stress
Open Fasting
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PracticesCupping TherapyCertaintyLowSourceClinical1 other source
In a trial of 49 people, perceived stress was lower during the post-WCT session than during the control session (MD -0.46 points).
Who was studied
Healthy people
Study result
Perceived stress (p < 0.01, ES = 0.6) ... were lower during the post-WCT compared to the Control session
Open Cupping Therapy
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PracticesLatin Dance FitnessCertaintyLowSourceClinicalconflicting findings3 other sources
A 2016 quasi-experimental study of 24 healthy participants found pre- to post-class improvements in psychological distress after salsa dance and Zumba fitness. Findings differ: a 2025 trial reported a 0.4 AU change in perceived work-related stress on a 0–5 scale.
Who was studied
Healthy people
Study result
Significant pre- to post-class improvements in psychological distress (p < 0.001, partial η^2 = 0.72) were simultaneously observed for both salsa dance and Zumba fitness.
Open Latin Dance Fitness
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PracticesSocial DancingCertaintyLowSourceAnecdotal2 other sources
The combination of physical activity, music, and social interaction in dance may buffer stress and support coping. Some community reports mention this effect.
Study result
The combination of physical activity, music, and social interaction in dance can buffer stress and improve coping.
Open Social Dancing
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PracticesAcupunctureCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 2 of 191 Reddit reports discussing it.
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PracticesCoherent BreathingCertaintyLowSourceTheoretical3 other sources
A randomized trial in 400 healthy participants did not support an improvement in stress resilience: it found no significant group-by-time interaction (F(1,377)=0.089, p=0.765, ηp²<0.001) or main effect of group (F=0.002, p=0.961, ηp²<0.001).
Who was studied
Healthy people
Open Coherent Breathing
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PracticesMobility TrainingCertaintyLowSourceTheoretical1 other source
Expert knowledge suggests that regular mobility practice may enhance stress resilience by modulating the hypothalamic-pituitary-adrenal axis and improving autonomic regulation.
Study result
Regular mobility practice may enhance stress resilience by modulating the hypothalamic-pituitary-adrenal axis and improving autonomic regulation.
Open Mobility Training
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Very low probability(2)

PracticesSwedish (Classic) MassageCertaintyVery lowSourceClinical7 other sources
In a 2003 randomized trial, massage appeared to reduce distress on postoperative day 2, but the difference was no longer significant after adjustment for multiple comparisons and outcomes. In a separate 2014 trial, 23 of 24 patients described the massage treatments as relaxing.
Who was studied
Healthy people and patients
Cancer
Hypertension
Multiple Sclerosis
Study result
On postoperative day 2, massage was more effective than UC for distress (p = 0.0085)... However, after controlling for multiple comparisons and multiple outcomes, no significant differences were found.
Open Swedish (Classic) Massage
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PracticesAnusara YogaCertaintyVery lowSourceTheoretical2 other sources
A meta-analysis pooling randomized and non-randomized human studies found a non-significant pooled effect for stress across two studies (Hedges' g = 0.973, P = .331), so the studies did not support a stress-resilience benefit.
Who was studied
People with a condition
Open Anusara Yoga
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Practices compared

Practices with at least one trial of their own for this goal. Ranked by how sure the evidence is, then effect size.Top 10 of 40

Practice	How sure	Effect size	Own trials	What worked in trials
Laughter Yoga / Therapy	CertaintyMediumSourceMeta-analysis	Large effect	12 trials or pooled analyses	35–40 min · 1–2×/week · 4–5 weeks
Dance	CertaintyMediumSourceClinical	Large effect	5 trials or pooled analyses	60–75 min · 1–1.8×/week · 12–13 weeks
Cardio	CertaintyMediumSourceRCT	Large effect	3 trials or pooled analyses	40–43 min · 2–3×/week · 8–12 weeks
Mindfulness Meditation	CertaintyMediumSourceMeta-analysis	Moderate effect	56 trials or pooled analyses	10–120 min · 1×/week · 4–8 weeks
Hatha Yoga	CertaintyMediumSourceRCT	Moderate effect	21 trials or pooled analyses	60 min · 1–2.5×/week · 8 weeks
Qigong	CertaintyMediumSourceClinical	Moderate effect	9 trials or pooled analyses	60 min · 2–3×/week · 10–14 weeks
Gardening Therapy	CertaintyMediumSourceRCT	Moderate effect	6 trials or pooled analyses
Meditation	CertaintyMediumSourceMeta-analysis	Small effect	35 trials or pooled analyses	10–40 min · 1–2×/week · 3–8 weeks
Yoga	CertaintyMediumSourceRCT	Small effect	35 trials or pooled analyses	35–55 min · 1–3×/week · 4–8 weeks
Acceptance and Commitment Therapy (ACT)	CertaintyMediumSourceMeta-analysis	Small effect	30 trials or pooled analyses	20–90 min · 1×/week · 3–8 weeks

What worked in trials: From the smallest to the typical amount in the trials that found this benefit. Not the most anyone did, not a target and not a limit.

How to read the evidence

Evidence tier — overall strength of the evidence for the whole compound

StrongWell established — backed by strong, consistent human research.
ModerateSome genuine support, but mostly from small or lower-quality studies. Promising, not proven.
PreliminaryEarly-stage evidence — a promising hypothesis, not an established effect yet.
LimitedVery limited evidence — treat this as a hypothesis, not proof.
InsufficientNot enough good evidence to draw conclusions yet.

Certainty — how sure we can be that the effect is real

Very highVery sure — strong, consistent evidence
HighFairly sure — consistent evidence from good studies
MediumModerately sure — new studies could change this
LowNot sure — little or mixed evidence
Very lowVery unsure — almost no usable evidence

Source — where the data comes from

Meta-analysisPooled analysis of many trials — the strongest evidence
RCTRandomized controlled trial — a strong human study design
ClinicalA human clinical study
Reference knowledgeFrom general health-science or pharmacology references, not a study of this exact claim
Animal researchStudied in animals, not humans
Community reportsAggregated user reports — anecdotal signal, not evidence
TheoreticalMechanism-based reasoning, not yet tested

Study grade — quality of each underlying study (A best, D weakest)

AHigh-quality — strong, consistent human trials
BGood — solid evidence with some limitations
CModerate — limited, small, or mixed-quality studies
DWeak — preliminary, indirect, or animal-only

Confidence — how strongly the sources back a finding

A 0–100 score from study quality and agreement

Most supplement evidence is graded C–D. Read it as preliminary signal, not proof.

Full write-up

What is it

Stress resilience improvement describes a positive change in psychological resilience: being better able to remain steady or recover when facing stress. It is not the same as eliminating stress or preventing difficult experiences. Approaches such as Yoga and Meditation are studied in relation to this outcome, with some explanations linking resilience changes to regulation of the stress response.

How interventions help

Stress resilience can be influenced through several kinds of intervention, including movement practices, attention-based practices, supplements, and brief physical stressors. Yoga appears to act across this outcome: broader yoga programs and Hatha Yoga were associated with improved psychological resilience or lower stress, while Anusara-style yoga is described as supporting resilience through downregulation of the HPA axis and reduced cortisol levels. Tai Chi and swimming were also studied as physical approaches, with improvements in perceived stress or resilience-related scores.

Meditation and gratitude journaling represent non-supplement approaches that focus on mental habits rather than exertion. Their findings relate to resilience-related mental health outcomes and resilience scores, respectively. These approaches may differ in practice from exercise-based interventions because they can be used as structured, repeatable routines without requiring a specific physical training format.

Supplement studies used different schedules and time frames. For example, Ashwagandha was studied at 300 mg twice daily for 56 days, Lion's Mane at 1800 mg/day for 28 days, and Holy Basil (Tulsi) at 300-600 mg extract daily with ongoing use. Some effects were assessed within days, whereas others emerged over weeks. Lavender Extract was associated with improvement after days, with persistence described over weeks, while a reduction after Ice Bath / Cold Plunge was observed 12 hours post-CWI.

The findings do not imply that every approach works for every person. Participants included mixed or unspecified health-status groups, and some interventions have findings based on limited or non-human evidence. The practical differences are therefore not only the type of intervention, but also whether it is a continuing routine, how quickly changes are assessed, and whether an effect remains after stopping.

Choosing guidance

Choose among these options by matching the evidence type and study context to your goal, not by focusing on the listed effect alone. Yoga, Meditation, Hatha Yoga, Tai Chi, Gratitude Journal, Swimming, and other practices have human evidence, making them more relevant for readers seeking options studied directly in people. Yoga and Meditation are also supported across multiple studies, while narrower approaches such as Anusara Yoga, Vinyasa Yoga, Yin Yoga, and Box Breathing have more limited or theoretical support.

Time commitment differs substantially. Practices generally require repeated participation rather than a single exposure, whereas some supplements were studied as daily regimens lasting several weeks. Other options were examined for more immediate or acute use, including Tyrosine before a stressor. Readers who want a routine they can continue without relying on a supplement may prefer a practice-based option; those considering a supplement should check whether the available study used a defined daily regimen and whether the study duration resembles their intended use.

Human evidence is an important dividing line. Several supplements, including Lavender Extract, Holy Basil (Tulsi), Ginkgo Biloba, Saffron Extract, Magnesium, and many options supported mainly by anecdotal reports or pharmacology references, do not have human evidence indicated here. Their listed findings therefore should not be treated as equivalent to results from human clinical research. Ice Bath / Cold Plunge is another case where studies disagree, so its findings warrant more caution than options without conflicting evidence. Overall, the best fit depends on whether you value a practice, an acute approach, or a multi-week supplement regimen, and on whether human evidence applies to people like you.