New research confirms that mindfulness meditation offers advantages for finding a calm state of mind. But what’s researchers uncovered is the advantage compared to relaxation training alone. In brief, studies show distinct benefits of each strategy. When it comes to feeling better, relaxation training helps, but mindfulness meditation helps even more.
When we are mindful, we are accepting of present moment events, even the unpleasant ones. Mindfulness teaches us to accept the limitations of what we can control, and helps us view our circumstances with less judgement. By lowering self-criticism, mindfulness helps us notice our world without generating harsh inner narratives. For example, we may embrace an accepting view of ourselves and our situation when practicing mindfulness. This can cause a relaxation response, but the focus on relaxation is often secondary to observing the experience of being in our bodies.
Relaxation training also helps us tune into internal sensations. But unlike mindfulness practices, nonjudgment is not emphasized. Instead, relaxation practices help us notice and change internal responses to the outside world. For instance, we may become more aware of a rapid heart rate and breathe in ways that gradually reduce it. We may scan the body for muscles holding tension and consciously reduce tension there. It is often a focus on the physical rather than on the internal thoughts that may arise from moment to moment.
Although both mindfulness meditation and relaxation can help us feel better, they offer differences in intention. Mindfulness emphasizes acceptance of internal states and nonjudgmental awareness, while relaxation focuses on changing internal states. 
Studies have explored how mindfulness and relaxation compare for providing stress relief. Both provide relief in ways that lead to better wellbeing, but studies compare them directly to see which has better outcomes. These often divide participants into two groups, one trained with mindfulness meditation while the other receives relaxation training. Sometimes participants endure a stress-provoking experience such as public speaking or verbal math tests, then results are compared. In most cases, studies favor the group trained in mindfulness, although both lead to significant reductions in distress.
Research studies have found that while mindfulness and relaxation share similarities, they are different practices.
Mindfulness has shown to have larger effect sizes for most psychological outcomes such as well-being, anxiety, and stress. Mindfulness has also been shown to uniquely decrease emotional reactivity, giving us a better way of choosing how to respond rather than reacting instantly to negative events in our lives.
An early study found that while both mindfulness and relaxation interventions reduced distress and increased positive mood, mindfulness meditation uniquely reduced repetitive thinking. This can be really important for those who struggle with anxious thoughts before bedtime, suggesting that while relaxation helps, meditation helps more for this particular symptom. We know exercise can help, but mindfulness or relaxation offer ways to reduce feelings of anxiety that may be more inviting for those with anxiety.
A similar, small advantage for mindfulness meditation was discovered by Feldman and colleagues. They randomly assigned novice meditators to a 15-minute mindful breathing or progressive muscle relaxation. The results indicated that mindfulness provided some advantages. For instance, mindfulness meditators showed a weaker association between repetitive thoughts and negative reactions to thoughts. This suggests a distinct advantage of mindfulness because it uniquely decreases emotional reactivity. It may be better at helping us escape ruminations than relaxation techniques alone.
When it comes to living with pain, managing distress is crucial. Studies have compared techniques for those with chronic pain. The results suggest that mindfulness meditation is better at reducing pain intensity and unpleasantness compared to progressive muscle relaxation training. The study concluded that mindfulness meditation may be a promising treatment option for individuals with chronic low back pain and may be more effective than relaxation training for pain relief.
Some studies find equivocal benefits from these techniques, but the subtle advantages shown above should be an invitation to at least consider mindfulness meditation for significant relief!
The length of training and dose effects of practice play a role in the outcomes we experience. But in addition to training specifics, it’s important we honor the person trying out the intervention and align it with their preferences.
Research shows that women are more likely to meditate than men. In some studies, younger males are less interested in mediation practices than young females. They may prefer relaxation training instead based on what they think it will entail.
There are many reasons why some men may avoid mindfulness meditation. One reason may be due to cultural or societal expectations of masculinity, which may view practices like meditation as “feminine” or “soft.” Additionally, some men feel that they don’t have the time or patience for meditation, or they may not see the immediate benefits of the practice. However, it’s important to note that meditation can be a beneficial practice for people of all genders, and there are many different styles and approaches to meditation that may appeal to different individuals.
It’s important to let individuals decide for themselves which relaxation technique to try because different techniques work better for different people. Everyone is unique and has different preferences and needs, so what works for one person may not work for another. By allowing individuals to choose the technique that resonates with them the most, they are more likely to stick with the practice and reap the benefits of relaxation. It also empowers individuals to take ownership of their own well-being and find the technique that works best for their unique situation.
Treo is a proactive solution that puts these kinds of choices directly in the hands of its members. We see differences in what resonates based on individual characteristics. The key is to give options that let members explore their interests. Honoring their sense of autonomy helps them feel in control of the techniques they develop.
Some members begin with no interest in mindfulness meditation, but through relaxation practices, they gradually try all the meditations. Others only focus on mindfulness and exclude body scans and other guided relaxation content. We ensure everyone has appealing options to try. And we highlight local experts on these topics to help members regain a sense of calm in their modern lives. Ready to learn more? Let’s get in touch about how Treo can help your team thrive! Email us at info@treowellness.com
As Treo’s Global Wellness Researcher, Karlie uses recent research findings to support healthier daily habits. Karlie earned her doctorate in Neuroscience and Behavior and bachelors in Health and Exercise Science.
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