Changing Brain Physiology through Meditation
College seems to be the perfect breeding
ground for stress. Many of us are playing a delicate balancing game, between the
stresses of school work, jobs, worrying about the future, relationships,
athletics, family life etc. This balancing act is becoming more and more
difficult, and it is hard to keep stress and anxiety at bay. Relaxation
techniques are becoming increasingly popular in western culture such as
meditation and mind- body relaxation such as yoga to help destress.
While some may scoff at the idea of
meditation as a legitimate technique to notably improve one’s life. However, studies
have been done by Harvard researchers at Massachusetts General Hospital, that
suggest that meditation leads to tangible physiological changes in the brain. Studies
have been done prior to the one conducted by Harvard’s Holzel, Carmody, Lazar,
et al, about physiological changes in the brain with meditation by comparing
experienced meditators and beginner meditator’s brain structures. While these
studies implied some brain structures that may be involved, they could not
prove that the meditation was casual to the altered brain structures and
density. The Harvard study is notable because it can suggest causation of the
meditation and gray matter changes in various structures of the brain.
An eight week mindfulness- based stress reduction program
was shown to thicken gray matter in the brain, specifically in the hippocampus.
This is important because the hippocampus is related to learning and memory. There
was also an interesting decrease of gray matter in the amygdala, which is
related to stress and emotion. Finally,
there was an increase in grey matter density in the posterior cingulate cortex,
the temporo-parietal junction and the cerebellum. Which are related to self-awareness
and introspection. Real changes in brain density naturally suggest that the
decreased stress level benefit that meditation offers is real from a
physiological perspective.
So next time you’re feeling stressed about classes (or any
of the other components in your daily balancing act), meditate! If you work consistently,
you can alter your brain with meditation and lighten the stress and anxiety of everyday
life.
http://news.harvard.edu/gazette/story/2011/01/eight-weeks-to-a-better-brain/
Hölzel B, Carmody J, Lazar S, et al. Mindfulness practice
leads to increases in regional brain gray matter density. Psychiatry
Research [serial online]. January 30, 2011;191(1):36-43. Available
from: MEDLINE, Ipswich, MA. Accessed October 11, 2015.
Tang Y, Lu Q, Geng X, Stein E, Yang Y, Posner M. Short-term
meditation induces white matter changes in the anterior cingulate.PNAS
Proceedings Of The National Academy Of Sciences Of The United States Of America [serial
online]. August 31, 2010;107(35):15649-15652. Available from: PsycINFO,
Ipswich, MA. Accessed October 11, 2015.
Sue MG. Eight weeks to a better brain. Harvard Gazette.
This is a great topic to bring up, Maggie! I saw an article in "Scientific American" detailing this research group's studies. The great thing about the meditation they studied was the fact there were three major practices. While one person may feel comfortable with one type, another individual can receive as much benefit from a seemingly opposite form of mediation. The first is called focused-attention meditation, where the practitioner focuses her attention on centering oneself and removing distractions. The second is a form that utilizes stream of consciousness, where the practitioner removes any emotions that she may feel about whatever is happening around her. She will acknowledge every small thought, sound, sensation, but never focus too long on any one. Lastly, my favorite form the article discussed, is called compassion and loving kindness. This style can be performed throughout the day, where the practitioner truly attempts to understand what another person is experiencing and he attempts to alleviate the suffering with sincere compassion.
ReplyDeleteHere's some guides to help you begin your journey to a healthier, larger brain:
Focused-Attention Mediation - http://stress.about.com/od/meditation/ht/focused_med.htm
Stream of Consciousness Meditation - http://psychologyofwellbeing.com/201101/open-your-mind-with-open-monitoring-meditation.html
Loving-Kindness Meditation - http://www.contemplativemind.org/practices/tree/loving-kindness
Source:
Ricard, M., Lutz, A., & Davidson, R. (2014, November 1). Mind of the Meditator. Scientific American, 38-45.
This post really biologically validates all of the speculation and chatter about why meditation is helpful. An NPR article by Allison Aubrey discussed the usefulness of meditation for reducing pain, depression, and anxiety. It completely makes sense that meditation would increase grey matter in these regions of the brain. The brain is practicing behaving itself properly instead of going crazy every time it encounters a stressor. It has been shown that the brain is better against pain, and coping with painful situations after meditation. A group of women who were diagnosed with breast cancer reported better coping skills after 8 weeks of meditation in one study.
ReplyDeleteUnfortunately, meditation has also been known to have negative side effects. It's important that if people are experiencing fear, agitation, worsened or new depression or anxiety that they should stop meditation or try a new technique. Some techniques can bring up emotional struggles that can debilitate people instead of strengthening them. A research forum and several other websites have recorded these adverse effects. Of course, those experiencing the negative effects are a small minority.
References:
1. http://www.npr.org/sections/health-shots/2014/01/07/260470831/mindfulness-meditation-can-help-relieve-anxiety-and-depression
2.http://www.livestrong.com/article/523530-negative-meditation-side-effects/
3.http://www.researchgate.net/post/Can_meditation_have_negative_side_effects