Effects of online mindful stretching exercises for loneliness, mindfulness, and hair cortisol: A mixed method study.

Brief online mindful stretching interventions, with or without a mindful breathing component, can help university students cope with loneliness and improve mindfulness. In a four-week trial, 103 students were randomly assigned to daily mindful stretching with breathing or stretching only. Both groups showed small-to-moderate reductions in loneliness and moderate-to-large improvements in mindfulness, with no significant differences between the groups. Qualitative interviews indicated participants experienced calming effects and greater self- and environmental awareness. The findings suggest that simple, self-administered online mindful stretching programs are useful for addressing loneliness and enhancing mindfulness among young adults.

Study at a glance

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).