The impact of mindfulness training on athletes: a meta analysis

In the high-pressure world of elite sports, maintaining peak psychological performance is as crucial as physical readiness. A recent meta-analysis by Zhang et al. (2025) sheds light on how mindfulness training can significantly improve the psychological state of elite athletes, offering new insights into its application and effectiveness. The study reviewed 32 randomised controlled trials (RCTs) involving 1,108 athletes, comparing mindfulness interventions to non-mindfulness controls.

Key findings

The analysis revealed that mindfulness training had substantial benefits across several psychological domains:

1. Enhanced mindfulness and flow state: Mindfulness training significantly improved athletes’ ability to stay present, with the most effective interventions lasting 7 weeks and including sessions of at least 60 minutes. Methods like Mindfulness-Acceptance-Commitment (MAC) and Mindfulness-Based Stress Reduction (MBSR) were particularly effective in fostering mindfulness and flow, a state of optimal performance where athletes feel fully immersed in their activities.
2. Improved psychological resilience: MAC training showed notable results in enhancing athletes’ resilience, enabling them to maintain focus, confidence, and proactive attitudes under competitive stress.
3. Reduction in anxiety and depression: Interventions such as Mindfulness-Based Programs (MBPs) and MAC significantly alleviated sports-related anxiety and depression. Longer interventions (over 7 weeks) and those with sessions lasting more than 60 minutes provided the strongest results.
4. Mitigation of psychological fatigue: Mindfulness-Integrated Cognitive Therapy (MAIC) was effective in reducing mental fatigue across dimensions like emotional exhaustion, reduced sense of accomplishment, and negative evaluations of performance.
5. Limited impact on subjective well-being: Interestingly, mindfulness training did not yield significant improvements in athletes’ subjective well-being, which may be due to differences between mindfulness’s focus on present-moment acceptance and the broader evaluative nature of subjective well-being.

Recommendations for practitioners

For sports psychologists, coaches, and therapists looking to incorporate mindfulness into their work with athletes, the findings offer practical guidance:

1. Incorporate MAC into interventions: Acceptance and Commitment Therapy (ACT)-based approaches, such as MAC, were among the most effective in improving resilience, flow states, and anxiety reduction. These approaches align well with the mental demands of elite athletes by combining mindfulness, acceptance, and value-driven behaviour.
2. Focus on optimal duration and frequency: The research suggests that interventions lasting 7 weeks, with weekly sessions of 60 minutes or more, are ideal for achieving significant psychological benefits. This structured yet manageable timeframe can fit well within athletes’ training schedules.
3. Tailor interventions to psychological needs: Practitioners should assess the specific psychological challenges faced by athletes—such as anxiety, resilience, or fatigue—and select the most appropriate mindfulness method (e.g., MAC for resilience, MBSR for depression).
4. Address subjective well-being separately: Since mindfulness training did not significantly enhance subjective well-being, practitioners may need to integrate additional strategies, such as social support or career satisfaction initiatives, to bolster this area.
5. Engage in sport-specific mindfulness training: The study highlighted that some sports (e.g., shooting) may require more tailored mindfulness approaches due to their unique demands. Practitioners should consider sport-specific adaptations when designing interventions.

Application of ACT principles

The study underscores the relevance of ACT-based approaches such as MAC in sports psychology. By encouraging athletes to accept difficult emotions (e.g., pre-competition anxiety) while committing to actions aligned with their values (e.g., perseverance, teamwork), MAC helps athletes stay focused and present during high-pressure situations. This dual focus on acceptance and committed action makes ACT-based interventions uniquely suited to the challenges faced by elite athletes.

Conclusion

Mindfulness training offers a valuable tool for enhancing the psychological performance of elite athletes, with benefits ranging from improved resilience and flow states to reduced anxiety and depression. Practitioners can draw on approaches like MAC to help athletes cultivate mental toughness and maximise their potential, while tailoring interventions to their specific needs and sports.

Reference
Zhang, J., Sun, J., Zhou, Y., Gong, L., & Huang, S. (2025). The effect of mindfulness training on the psychological state of high-level athletes: Meta-analysis and system evaluation research. Journal of Sports Sciences.