Mindfulness Meditation Differs From Most Relaxation Techniques

2024-10-24

The terms mindfulness and relaxation are sometimes used interchangeably since they are mind-body techniques with comparable characteristics. However, have you ever questioned if relaxation and awareness are the same thing? Both are well accepted methods for fostering calm that many people utilize on a daily basis. Although there are some parallels between mindfulness and relaxation, there are also some significant and distinctive distinctions. Every technique has a unique method for reducing stress and can have varying effects on the body and mind. What are the commonalities between them, what are the differences, and—above all—which one ought to be used?

The definition of mindfulness

The practice of mindfulness meditation dates back 2,500 years and is based on Eastern philosophy, specifically Buddhism. Setting an intention to concentrate your attention on a particular object of awareness that occurs in the present is a component of all mindfulness exercises. You may choose to concentrate on anything external, like a sight or sound, or something interior, like your breath, body, or thoughts. Maintaining and gently refocusing your attention on your selected item anytime it strays is the practice of mindfulness. A mindful approach to this process is observing experiences in the present with curiosity and openness, without attempting to alter or repress any feelings or events that may arise.

All set to relax

In the 1970s, Dr. Herbert Benson, a researcher at Harvard Medical School and the founder of the Mind-Body Medical Institute, came up with the phrase "relaxation response." The relaxation response describes your ability to trigger a physiological condition in which your brain receives more blood, your organs function more pleasantly, and chemicals that promote calmness are produced.

Your sympathetic nervous system, also known as the fight-or-flight reaction, must take a backseat while you're calm because your parasympathetic nervous system, also known as the rest and digest system, takes over. Because of this, I prefer to think of the relaxation reaction as the stress-reduction switch.

Is it better to stress or not

Your sympathetic nervous system is stimulated and the stress response is immediately initiated when you are under stress due to a perceived danger. Cortisol, adrenaline, and other hormones are released in a rush. The hormones that are overflowing your body cause physical reactions including elevated blood pressure and heart rate, elevated blood sugar, accelerated breathing, and increased blood flow to your muscles, all of which prime you to fight or run quickly!

The parasympathetic nervous system, on the other hand, suppresses the stress reaction and initiates the relaxation response when you determine that there is no threat. The body may relax, reset, and recover when your heart rate and blood pressure drop, your breathing slows, and there is less stress in your life.

A variety of mind-body techniques, such as mindfulness and relaxation techniques, can generate the positive reaction. A state of relaxation can be triggered by methods including progressive muscle relaxation, guided visualization, mantra repetition, and breath counting.

In addition to consciously attempting to reduce stress and promote calmness through these sorts of techniques, routine activities can also produce a relaxed mood. Any action that focuses your attention and triggers the relaxation response can be categorized as a relaxation method. For you, this may be cooking, gardening, or sketching; for someone else, it might be cleaning, dancing, or reading. Each of us manages stress in a different manner.

Something like that

There are some parallels between relaxation techniques and mindfulness. First of all, studies reveal that they both trigger the relaxation response. Both methods are helpful for lowering stress, anxiety, sadness, and pain since they both turn off stress, which has a favorable impact on health. Numerous well-known mind-body exercises, like yoga, incorporate aspects of relaxation and mindfulness and are well-known for their positive effects on health and wellness.

Relaxation techniques may be used to increase your capacity for mindfulness since they include attention because they force you to focus on the events that are occurring in the present. Being mindful enables you to observe what is going on in the moment with curiosity and openness. For instance, you may determine whether or not activities like social media scrolling or cake baking are truly calming. Therefore, the two strategies work well together, and you may take advantage of their similarities. However, there are still distinctions, and it is up to you to decide when each strategy could be most suitable.

Notice the change.

The ways in which mindfulness and relaxation enhance your well-being differ from one another. One unique feature of mindfulness training is that, once you become aware of pain, challenges, and discomfort, you learn to accept them rather than try to modify or avoid them. There are psychological advantages to this increased awareness and open, non-reactive approach that can lessen pain and improve your wellness. Although it is a useful outcome, it is accomplished via a completely distinct method than triggering the relaxation response to induce a sense of calm. Many mindfulness-based techniques, such as Mindfulness-Based Stress Reduction, Mindfulness-Based Cognitive Therapy, Dialectical Behavior Therapy, and Acceptance and Commitment Therapy, have been thoroughly studied and are currently frequently employed with clinical populations to alter behavior and enhance wellbeing. Conversely, relaxation techniques are primarily concerned with triggering the relaxation response in order to ease tension or physical or mental discomfort.

Here's one way to think about it: learning to be present with whatever is occurring, whether it's good or unpleasant, reduces stress by accepting things as they are. Even in difficult situations, this attentive approach enables you to choose how to react rather than react to the event in a way that promotes more calm. The other technique involves directing your attention toward something calming or enjoyable; this diverts your attention and tells your body and mind to relax, which reduces tension. Cleaning the house, taking a bath, or reading a nice book may all help you forget about your problems and feel better. Therefore, these two methods accomplish the same goal in different ways: relaxation employs techniques to alter your condition, whereas mindfulness mostly teaches the skill of acceptance. Both are practical and efficient methods to get to a more tranquil location.

What then works best

In summary, mindfulness and relaxation are two methods that are similar and complementary, but they are also quite different. Regarding the crucial topic of which is best, I would say that both strategies are beneficial, occasionally they can overlap, each is successful, and neither is superior. These methods may provide diverse results because they operate in similar but distinct ways. Therefore, it is up to you to decide whether strategy would work best for you or whether a mix of the two is the most effective way to promote calm.