Mindfulness is used all over the world to improve mental health. Millions of people report less stress, less anxiety, and a better quality of life after practicing mindfulness and meditation — but researchers are still figuring out why they work. Do they help because people become calmer? Because they react less strongly to stress? Or because they change unhelpful thought patterns?
As a meditation teacher, I see this question come up all the time. Students ask me, “Why does sitting quietly and watching my breath actually help?”
A new study from gives us some clearer answers.
Researchers studied an 8 week mindfulness program
Researchers tested an 8-week online program called the Mindfulness Virtual Community. It blended:
Mindfulness skills — like paying attention to the present moment and not reacting automatically to emotions.
Cognitive-behavioral therapy (CBT) tools — like spotting unhelpful thought patterns and replacing them with healthier ones.
Although the study focused on college students, the program reflected challenges we all face: stress, worry, self-criticism, and difficult emotions. In my own teaching, I’ve seen these same struggles in professionals, parents, and older adults too.
The differences mindfulness makes
The researchers compared people who joined the program with those who didn’t. They wanted to see not only whether people felt better, but also what caused those improvements.
That question really resonates with my teaching. It’s one thing for a student to feel calmer after practice. But it’s another to understand what’s changing inside them that makes that calm last beyond the cushion.
After 8 weeks, participants in the program had:
- Less anxiety
- Less depression
- Less stress
- Better quality of life
- More ability to “pause” instead of reacting automatically to negative thoughts and feelings
As a teacher, this last point — the ability to pause — is exactly what I notice most in long-term students. The shift isn’t about never feeling anxious or stressed again. It’s about catching that first wave of reaction and learning to not get swept away by it.
The researchers found that nonreactivity — the skill of stepping back instead of automatically reacting — played a big role in why people improved.
What this means for you:
In my experience, the real gift of mindfulness isn’t “stopping your thoughts” (that’s a myth) — it’s creating space. When you learn to take a breath before reacting, suddenly you have a choice. That choice changes everything, whether it’s in the middle of a stressful workday, a fight with your partner, or the pressure of an exam.
The science here backs up what I’ve seen again and again in teaching: mindfulness works because it teaches us how not to be ruled by our automatic reactions.
Mindfulness gives us practical, down-to-earth tools to face life’s challenges with more calm and resilience.
Paul Harrison is a meditation teacher with 20+ years of experience and a deep passion for helping others. Known for his empathy and authentic approach, he’s dedicated to guiding individuals and teams toward mindfulness, clarity, and well-being.