Is a stress ball better than breathing exercises?

In one endoscopy trial, both helped, but the anxiety drop was larger with 4-7-8 breathing.

How long should I use a stress ball?

In the dialysis trial, patients used it at least 15 minutes per session.

What firmness should I choose?

Soft for comfort and sore hands; firmer graded balls for grip strengthening.

Can a stress ball help hand strength?

Graded hand exercise balls are made for grip work; ask a hand therapist if you have pain or an injury.

Home / Relaxation and mental wellness

Stress ball guide: what studies show and how to choose one

By the Life in Good Form editors. Updated 2026-10-15.

We research products from makers' specs and health sources; we do not run hands-on tests. Links to Amazon may earn us a commission at no cost to you. How this works.

Quick answerA stress ball is a small, squeezable ball you can work in your hand to channel tension. Several small randomized trials, mostly during medical procedures, found lower anxiety with stress ball use: for example, a 2026 trial in 75 older adults before endoscopy found lower fear and anxiety with a stress ball or 4-7-8 breathing than with routine care. The evidence is promising but limited, so treat a stress ball as a simple, low-risk tool. For grip exercise, color-coded balls let you step up resistance.

Our picks at a glance

Foam stress ball. Best for: Everyday tension and waiting rooms. See options on Amazon
Vive Hand Exercise Balls. Best for: Graded grip work and squeezing. See options on Amazon

Compare the picks and what to watch out for

What the studies show

Study (2026)	Who and what	Main finding
Endoscopy, older adults	75 patients: stress ball, 4-7-8 breathing or routine care	Fear and anxiety were lower after both interventions
Shock wave lithotripsy	50 first-time patients: stress ball or routine care	Lower pain and post-procedure anxiety, higher satisfaction
Hemodialysis	43 patients analyzed; ball used at least 15 minutes per session for 12 sessions	Anxiety and distress fell in the stress ball group

Details are from the PubMed abstracts. In the endoscopy study, the anxiety drop with the stress ball was significantly smaller than with the breathing technique. In the dialysis study, satisfaction scores did not differ between groups.

Reading the evidence fairly

These were small trials in clinic settings, where a stress ball acts as a distraction during an uncomfortable procedure. The dialysis study authors point to the value of simple distraction techniques, and the lithotripsy authors describe the stress ball as a simple, low-cost, non-drug option. In the lithotripsy trial, 92% of the stress ball group came back for a third session, compared with 68% of the control group.

How the trials were run matters too. In the endoscopy study, the three groups had 25 patients each, and fear and anxiety scores did not differ between groups before the intervention. The lithotripsy trial randomly assigned 25 patients to each group, measured pain on a visual analog scale and anxiety with a standard questionnaire, and found pain was lower both during and after the procedure. In the dialysis trial, 46 patients were randomized and 3 in the stress ball group withdrew before the end. The lithotripsy trial ran at a university hospital urology clinic between May 2025 and May 2026 and was registered in advance on ClinicalTrials.gov, which makes it easier to check that the planned outcomes were the ones reported. In that trial the ball was given in addition to routine care, so it was an add-on, not a replacement for pain relief or other usual care.

The studies did not test stress balls for anxiety disorders or long-term stress. Use one as a helpful habit, not a treatment.

How to use a stress ball

Squeeze and release slowly. Hold the squeeze for a few seconds, then let go fully, and repeat while you breathe out.
Pair it with breathing. The endoscopy trial compared a stress ball with 4-7-8 breathing; both helped, so you can use them together.
Use it during waiting. Keep one for appointments, procedures, or tense moments at work.
Ask first in clinics. Check with staff before using one during a procedure, especially if an IV is in your hand or arm.

Stress ball or hand exercise ball

A soft foam stress ball is for squeezing comfortably. Hand exercise balls come in graded firmness for grip work. Vive's set, for example, ranges from extra-soft to firm, color coded for progressive workouts, with each ball 5 cm across and a lightly textured, non-slip surface. Vive says its medium ball is comparable to a racquetball and its firm ball is more resistant than one, and that the balls are latex-free.

Choosing one

Firmness. Start soft if you have hand pain or weakness; firmer balls are for strength training.
Size. Pick a size that fits your palm and closes comfortably; a 5 cm ball fits most adult hands.
Material. Choose latex-free if you have a latex allergy, as Vive's balls are.
Quiet use. Vive describes its balls as discreet for classrooms and offices.
Portability. A pocket-size ball is easy to keep with you.

Care and when to stop

Vive says to hand wash its exercise balls in cool water with a mild detergent and pat them dry with a lint-free cloth. Replace any ball that splits or leaks. Stop squeezing if it causes hand, wrist or forearm pain, and ask a hand therapist or provider about exercises if you have arthritis, carpal tunnel symptoms or an injury. For other calming tools, see our worry stone guide, adult coloring book guide and gratitude journal guide.

What to look for when you buy

Foam stress ball

Best for: Everyday tension and waiting rooms

Small trials found lower anxiety with stress ball use during procedures.

Watch out: A helpful habit, not a treatment for anxiety disorders.

See options on Amazon

Vive Hand Exercise Balls

Best for: Graded grip work and squeezing

Vive lists color-coded firmness from extra-soft to firm in 5 cm latex-free balls.

Watch out: Start soft if your hands are sore.