Which Quiets the Mind More Quickly and Increases HRV: Toning or Mindfulness?

Disruptive thoughts interfere with concentration and performances. This report compares mindfulness practice (MP) with toning practice (TP) to reduce mind wandering and intrusive thoughts. Ninety-one undergraduate students (average age 22.4 years) began with either an MP or TP for 3 min. Respiration, blood volume pulse, and heart rate were monitored for 11 participants. The participants reported less mind wandering during TP ( M = 3.7) than during MP ( M = 6.5; p < .001), fewer intrusive thoughts during TP ( M = 3.2) than during MP ( M = 4.7; p < .001), and more body vibrations during TP ( M = 6.2) than during MP ( M = 2.3; p < .001) on a scale from 0 ( not at all ) to 10 ( all the time ). For participants with the highest self-reported rating of depression, TP was more effective in reducing mind wandering and intrusive thoughts than the MP ( p < .001). There was no difference in self-reports in peacefulness, warmth, relaxation, anxiety, and depression between TP and MP. There was a decrease in respiration rate during TP (4.6 br/min) as compared to MP (11.6 br/min; p < .001) and an increase in heart rate variability during TP (SDNN = 103.7 ms; SD = 11.6) as compared to MP (SDNN = 61.9 ms; SD = 6.4). The findings suggest that TP is a powerful strategy to reduce mind wandering and intrusive thoughts.