Abstract Background Virtual reality (VR) and immersive technologies offer benefits in anxiety reduction and mood enhancement. This study examines the effectiveness of rain stimuli and guided breathwork delivered through MindGym, a novel reflective chamber, and a traditional VR headset. Methods Physiological measures, cognitive, and trait and state assessments were collected for 126 participants, randomly assigned to VR (Breathwork), VR (Rain), MindGym (Breathwork), or MindGym (Rain) conditions.