EasyBreezyMind
1 peer-reviewed source, DOI-verifiedUpdated Oct 1, 2026How we verify
Tai chi and yoga are often described as calming. This meta-analysis looked at whether they change heart rate variability — a marker of nervous-system balance — and perceived stress.
| Study type | Systematic review and meta-analysis of randomized controlled trials |
|---|---|
| Who took part | Participants in 17 medium-to-high quality trials |
| What was tested | Regular tai chi or yoga practice |
| Published | Journal of Clinical Medicine, 2018 |
| Free to read | Full text on PubMed Central |
| Licence | Open access, Creative Commons Attribution (CC BY) |
What the researchers did
Two reviewers independently searched five databases, assessed study quality and pooled trials that reported HRV and perceived stress.
What they found
- Tai chi and yoga produced favourable changes in HRV markers, for example a lower low-to-high-frequency ratio (g = −0.58).
- Perceived stress fell with a large effect (g = −0.80).
- The authors suggest stress reduction may come from improved balance between the sympathetic and parasympathetic nervous systems.
What this doesn’t prove
- Results varied between studies for some outcomes.
- Classes differ widely in style, length and intensity.
How to use this
If you enjoy gentle movement, a regular tai chi or yoga class is a well-supported option. See how it compares in our Evidence Matrix.
Tai chi and yoga improved heart-rate-variability markers and lowered perceived stress (g = −0.80) across 17 medium-to-high quality trials.
Summary written by EasyBreezyMind in our own words. Original article: Zou L, et al. (2018). Effects of Mind–Body Exercises (Tai Chi/Yoga) on Heart Rate Variability Parameters and Perceived Stress: A Systematic Review with Meta-Analysis of Randomized Controlled Trials. Journal of Clinical Medicine. doi:10.3390/jcm7110404. © The authors. Published open access under a Creative Commons Attribution (CC BY) licence. This summary is educational and is not endorsed by the authors.