Cold exposure and breathwork. High-intensity interval training. Mindfulness. A slower, gentler practice.
Which approach is most effective in helping a client build greater resilience to stress?
Researchers put all four head-to-head in a randomized trial to see which one actually reduced symptoms.
We put this together so you could share with any client who’s convinced there’s only one right way to build resilience.
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Insights from a recent study conducted by Epel et al. (2025)
141 adult women participated in a randomized controlled trial to compare stress resilience interventions. Each participant began the study reporting high perceived levels of stress, and was randomly assigned to one of four groups:
-Wim Hof Method
An adaptation of the popular method:
◦ Periods of fast-paced breathing followed by holding breath
◦ Gradually increasing daily cold exposure through adding cold water to shower routine
-Aerobic Exercise
High-intensity interval training:
◦ Periods of maximum intensity effort in 12 exercises (i.e. push-ups, squats, wall sits, crunches, lunges, jumping jacks and tricep dips)
◦ Brief recovery periods between each set
-Mindfulness Meditation
A series of mindfulness practices focused on:
◦ Breathing
◦ Body sensations
◦ Emotions
◦ Thoughts
◦ Acceptance
◦ Self-compassion
◦ Integration of these themes through open self-awareness
-Active Control Group
The active control condition, like the Wim Hof Method, used breathing and showering techniques – but with lower intensity:
◦ A 15-minute slow-paced breathing practice
◦ Extending typical shower routine with warm water
After 3 weeks, participants from all four groups reported fewer depressive symptoms and lower stress levels than before the intervention. This suggests there is not just one path to wellness – rather, many possible strategies can make a difference in developing resilience.
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I think the important finding here isn’t which method wins. It’s that consistency and personal fit may matter more than intensity.
And that could be a useful idea to remind clients of when they’re feeling discouraged by a program that isn’t working for them.
Now I’d like to hear from you: How have you encouraged a client to try something different when their usual approach wasn’t working?
Please leave a comment below and let me know.
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