Abstract：
Stressful situations lead to change in or damage to the central nervous system, the hypothalamic-pituitary-adrenal axis, and autonomic function. Techniques for reducing stress such as yoga and mindfulness meditation have been reported to improve emotional regulation and mindfulness skill, as well as stress response. Mindfulness skill relies on intense focus to quiet the mind and bring concentration to the present moment. The present study was a randomized control trial to investigate the effects of an 8-week training program (three 45-minute sessions/week, one session with an instructor and two sessions as home practice) in mindfulness meditation or in yoga on stress and related variables in healthy people. Forty-four healthy participants were randomly allocated to one of three groups: a mindfulness group (n = 16), a yoga group (n = 13), and a control group (n = 15). The yoga training significantly modified heart rate variability, contributing to decreased relative power of the low-frequency band; the relative power of the high-frequency band increased after training. The mindfulness meditation training significantly improved mindfulness skill and concentration performance. In the present study, yoga was associated with increased heart rate variability and mindfulness meditation was associated with an increase in mindfulness skill and concentration performance.
摘要：
紧张的情况会导致中枢神经系统的变化或损害，下丘脑-垂体-肾上腺轴,和自主功能。据报道，瑜伽和正念冥想等减轻压力的技术可以改善情绪调节和正念技能，以及应激反应。正念技能依靠强烈的专注来使头脑安静下来，并使注意力集中到当下。本研究是一项随机对照试验，旨在调查为期8周的培训计划的效果（三个45分钟的课程/周，与教练的一次会议和两次会议作为家庭练习）在正念冥想或瑜伽中对健康人的压力和相关变量。44名健康参与者被随机分配到三组中的一组：正念组（n=16），瑜伽组（n=13），和对照组(n=15)。瑜伽训练显著改变了心率变异性，有助于降低低频带的相对功率；训练后高频带的相对功率增加。正念冥想训练显着提高了正念技能和注意力表现。在本研究中,瑜伽与心率变异性增加有关，正念冥想与正念技能和注意力表现增加有关。
