The Study
The effects of short-term motivational factors and calisthenic exercise on blood cortisol levels, and symptoms of depression, anxiety, and stress in young adults: a randomized controlled trial
This study is like a fair test where some kids got a short stress-busting session with breathing and exercise, some got just the breathing, and others got nothing. The ones who got the full session felt less stressed and had lower stress hormones. But we can't say for sure that the exercise alone did it — maybe the breathing or just being in a group helped too.
Analysis score
Maximum 90 for a randomized controlled trial.
Where the score came from
This study tested if short, simple activities like breathing, stretching, and group exercises — with or without light exercise — can help young adults feel less stressed right away.
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 562 / 100
Quality score
Participants are randomly assigned to treatment or control groups, minimizing bias. The gold standard for testing whether an intervention causes an effect.
Key takeaways
Summary
Based on the study abstract and findings.
- 1Yes — even a tiny 15-minute break with breathing and stretching can noticeably lower your stress hormone and make you feel calmer.
- 2Adding light exercise makes it even better.
- 3After 15 minutes of breathing and stretching: cortisol dropped 38%.
- 4After 45 minutes of that plus calisthenics: cortisol dropped 57%.
- 5Both groups felt less anxious, depressed, and stressed.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
BMC Sports Science, Medicine and Rehabilitation
Year
2026
Authors
Mehmet Kaplan, Fatih Çakar, H. Şimşek, Mesut Çelik, M. Özer
Related Content
Claims (6)
Physical exercise lowers levels of biological stress indicators and enhances the functioning of the hormonal and nervous systems that regulate stress responses.
A 15-minute session of diaphragmatic breathing, stretching, and group-based activities reduces blood cortisol levels by 38% and decreases symptoms of depression, anxiety, and stress in healthy young adults aged 18–25.
A 75-minute session of diaphragmatic breathing, stretching, group motivation, and moderate calisthenic exercise lowers cortisol levels by 57% and reduces symptoms of depression, anxiety, and stress in healthy adults aged 18 to 25.
In healthy young adults, blood cortisol levels correlate with self-reported stress symptoms and are influenced by economic status, how often they exercise, how much they sleep, and how rested they feel when waking up, with these factors together accounting for 21% of the variation in cortisol levels.
In healthy young adults, combining motivational support with calisthenic exercise leads to larger decreases in cortisol and psychological symptoms than motivational support alone.
Young adults who feel more financially secure have lower levels of the stress hormone cortisol, regardless of their actual income.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.