Only 25 minutes of mindfulness meditation alleviates stress

July 2, 2014
A collective meditation in Sri Lanka. Image: Wikipedia.

Mindfulness meditation has become an increasingly popular way for people to improve their mental and physical health, yet most research supporting its benefits has focused on lengthy, weeks-long training programs.

New research from Carnegie Mellon University is the first to show that brief mindfulness meditation practice – 25 minutes for three consecutive days – alleviates psychological stress. Published in the journal Psychoneuroendocrinology, the study investigates how mindfulness meditation affects people's ability to be resilient under stress.

"More and more people report using meditation practices for stress reduction, but we know very little about how much you need to do for and health benefits," said lead author J. David Creswell, associate professor of psychology in the Dietrich College of Humanities and Social Sciences.

For the study, Creswell and his research team had 66 healthy individuals aged 18-30 years old participate in a three-day experiment. Some participants went through a brief mindfulness meditation training program; for 25 minutes for three consecutive days, the individuals were given breathing exercises to help them monitor their breath and pay attention to their present moment experiences. A second group of participants completed a matched three-day cognitive training program in which they were asked to critically analyze poetry in an effort to enhance problem-solving skills.

Following the final training activity, all participants were asked to complete stressful speech and math tasks in front of stern-faced evaluators. Each individual reported their stress levels in response to stressful speech and math performance stress tasks, and provided saliva samples for measurement of cortisol, commonly referred to as the stress hormone.

The participants who received the brief mindfulness reported reduced perceptions to the speech and math tasks, indicating that the mindfulness meditation fostered resilience. More interestingly, on the biological side, the mindfulness mediation participants showed greater cortisol reactivity.

"When you initially learn mindfulness mediation practices, you have to cognitively work at it – especially during a stressful task," said Creswell. "And, these active cognitive efforts may result in the task feeling less stressful, but they may also have physiological costs with higher cortisol production."

Creswell's group is now testing the possibility that mindfulness can become more automatic and easy to use with long-term training, which may result in reduced cortisol reactivity.

Explore further: Meditation training may help reduce stress disorders among US military personnel

Related Stories

Recommended for you

Half of people believe fake facts

December 7, 2016

Many people are prone to 'remembering' events that never happened, according to new research by the University of Warwick.

Helping children achieve more in school

December 7, 2016

Not all children do well in school, despite being intellectually capable. Whilst parental relationships, motivation and self-concept all have a role to play, a recent study published in the journal Frontiers in Psychology ...

MRI scans detect 'brain rust' in schizophrenia

December 7, 2016

A damaging chemical imbalance in the brain may contribute to schizophrenia, according to research presented at the American College of Neuropsychopharmacology Annual Meeting in Hollywood, Florida.

Want to give a good gift? Think past the 'big reveal'

December 6, 2016

Gift givers often make critical errors in gift selection during the holiday season, according to a new research article in Current Directions in Psychological Science, a journal of the Association for Psychological Science.

0 comments

Please sign in to add a comment. Registration is free, and takes less than a minute. Read more

Click here to reset your password.
Sign in to get notified via email when new comments are made.