Written by Carolyn Schatz, Former Editor, Harvard Women’s Health Watch
When I’m stressed, I listen to a 20-minute mindfulness meditation tape. It always helps me feel calmer and more relaxed. Many meditative practices can do this. But mindfulness meditation is getting a lot of attention because it seems to help with so many physical and psychological problems—like high blood pressure, chronic pain, psoriasis, sleep trouble, anxiety, and depression. It’s also been shown to boost immune function and stop binge eating. No one knows for sure what’s behind these benefits, but physical changes in the brain probably play a role.
Mindfulness meditation is a mental discipline. You start by focusing your attention on your breath, a sensation in the body, or a chosen word or phrase. You note the thoughts, emotions, and background sounds that arise from moment to moment, observing them without analyzing them or making judgments about what’s going on around you. If you drift into thoughts about the past or concerns about the future, you bring your attention back to the present, for example, by refocusing on your breathing. It takes practice.
A new study, published in the May 2011 issue of Neuroimage, suggests that one effect of all this focusing and refocusing is increased brain connectivity. Researchers at the University of California-Los Angeles compared the brain activity of volunteers who had finished eight weeks of mindfulness-based stress reduction training with that of volunteers who did not do such training. Functional MRI scans showed stronger connections in several regions of the meditators’ brains—especially those associated with attention and auditory and visual processing. Unfortunately, the study didn’t scan the volunteers’ brains before mindfulness training, so no one can say for sure that mindfulness training was responsible for the differences.
At Massachusetts General Hospital, researchers used MRI scans to document before and after changes in the brain’s gray matter—the “processing” neurons—associated with mindfulness meditation. The density of gray matter increased in regions governing such distinctly different activities as memory, self-awareness, and compassion, and decreased in the amygdala—the part of the brain associated with fear and stress. We covered this intriguing research in the April issue of Harvard Women’s Health Watch.
At the moment, scientists can only speculate about the relationship between these brain changes and the health benefits associated with mindfulness meditation. But the research adds to growing evidence that meditative practices can alter the body at a fundamental level—even, it turns out, at the level of our genes. Meditation elicits the “relaxation response,” a state of deep relaxation first described more than 35 years ago by mind-body pioneer Dr. Herbert Benson, currently emeritus director of the Benson-Henry Institute of Mind-Body Medicine at Massachusetts General Hospital. Since then, Benson and his colleagues at Massachusetts General Hospital and Beth Israel Deaconess Medical Center have discovered that relaxation techniques (including meditation and yoga) turn certain sets of genes on and off in people who practice them regularly. Benson, who is the medical editor of Stress Management: Approaches for preventing and reducing stress (a Special Health Report from Harvard Health Publications, which also publishes Harvard Women’s Health Watch), says these genes are involved with controlling “how the body handles free radicals, inflammation processes, and cell death.” You can read about the gene research here.