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.