Although meditation has been around for centuries, scientists continue to learn how it can affect the brain. Research indicates that meditation alters the brain’s networks, structure, and how it functions. These changes correlate with a reduction in stress, anxiety, and depression. Regular meditation seems to improve focus, memory, and might even help preserve the brain as you age. Adding meditation to your life might be the missing link in your health and wellness plan.

Meditation manages stress and regulates emotions

Meditation is the practice of thinking deeply or focusing the mind for a period of time with the goal of obtaining relaxation and inner peace.1 Although there are many different types of meditation, techniques are similar and tend to overlap. Regardless of the type of meditation, studies show it has a variety of beneficial neurological effects. 

Research indicates that meditation is remarkably effective for managing stress.1,2 Meditation induces changes in the brain and nervous system that help move the body from "fight-or-flight" mode to "rest-and-digest" mode, when the heart rate slows and the body enters a calm state. Individuals who practice meditation regularly report they are more content and joyful.2-4

Meditation re-wires the brain

Studies show that regularly practicing meditation re-wires the brain by increasing the size of the hippocampus, the part of the brain that controls learning and memory and plays an important role in regulating emotions.2-4 

In one study, participants practiced three months of mental training exercises like mindfulness and meditation. Each participant had an MRI brain scan before and after the program. Researchers compared the scans and found expansion in parts of the hippocampus among the participants who focused on increasing empathy and compassion.2 

It is generally believed that an increase in the volume of the hippocampus correlates to improved emotional regulation, while a decrease in hippocampus volume is a risk factor for negative emotions and stress.2 Additionally, several mental health disorders, including depression and post-traumatic stress disorder (PTSD), are associated with decreased volume and density of the hippocampus.3

Meditation also affects the amygdala, located in the middle of the brain next to the hippocampus. The amygdala is primarily involved in processing emotions and memories associated with fear.3 When you feel threatened, the amygdala sends information that prepares your body to either face the situation (fight) or to avoid it (flight).5

In a stressful situation, the frontal lobes of the brain – responsible for high-level cognitive skills – typically override the amygdala to ensure you respond to the perceived threat in a rational manner. However, if the stressful situation causes strong enough feelings of anxiety, anger, or fear, the amygdala can take over – leading to overreactive, illogical, or irrational behaviors.4,5

MRI and brain activity scans indicate that long-time meditators tend to have lower amygdala activation when faced with threatening or stressful situations. Studies also indicate that long-term meditation can decrease the amygdala’s volume.6,7 It’s believed that these effects can mitigate the fight-or-flight reaction in favor of a more rational response. 

Additional research indicates that meditation strengthens the connections between the prefrontal cortex and the amygdala, providing better control over emotions.4,8

Meditation affects the brain as you age

Regular meditation might preserve the brain’s gray matter as a person ages.6-10 Gray matter makes up the outermost layer of the brain and plays a significant role in all aspects of human life. It contains billions of neurons and is involved in sensory perception, speech, and decision making and allows individuals to control their movement, memory, and emotions.11

Age-related changes in the brain start becoming noticeable after the first two decades of life. This degeneration increases with age and is associated with many of the deleterious effects of aging, such as cognitive decline.11 

One study compared the brains of 50 long-term meditators with the brains of those who didn’t meditate.6 Although both groups showed a loss of gray matter as they aged, the loss was more pronounced in non-meditators. Take note, the researchers caution that the study does not specifically indicate that meditation preserves gray matter and that more research is needed.6 

Meditation improves concentration and attention  

Individuals who meditate indicate that one of the primary benefits of meditation is that it improves attention and concentration.3,4,12,13 

It’s believed that meditation decreases activity in the default mode network (DMN), the brain network responsible for mind-wandering, among other functions.12 Mind-wandering occurs quite often throughout an average person’s day. It is often characterized by ruminating or worrying about the past or the future and is associated with unhappiness.12 MRI studies show that meditation can decrease DMN activity, “quiet” the wandering mind, and increase activity in the brain regions involved in cognitive and emotional control.4,12,14

In another study, researchers compared the brain scans of people who meditate to those who don’t. Results indicate that mindfulness meditation may improve attention and strengthen underlying brain networks.14

Research continues to show that meditation changes the brain and impacts brain function, form, and networking. But those who meditate don’t need a study to verify the positive impacts that meditation has on their mental or physical well-being. Experiment to find the type of meditation that works best for you to begin reaping the benefits of this centuries old practice. 

A Word from Thorne

In addition to meditation and other lifestyle approaches for brain support, explore Thorne products that might help support a healthy brain as you age. Learn more about how DHA affects the brain.

Are you looking for other techniques to help deal with stress? Consider Thorne’s easy, at-home Stress Test that measures salivary adrenal hormones cortisol and DHEA. The results also include personalized diet, lifestyle, and nutritional supplement recommendations based on your results.

References

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    3. Tang R, Friston KJ, Tang YY. Brief mindfulness meditation induces gray matter changes in a brain hub. Neural Plast. 2020;8830005.
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