When Grounded You Grow...
The Neuroscientific Benefits Behind Meditation
Guest Writer: Samara Ayoob-Ahmad
Meditation demonstrates itself to be that of an art, one that many around the world attempt to master and utilize within their daily lives in order to reap and bathe in its beneficial value. Though some simply equate meditation to be a spiritual or religious practice, in contemporary day, this art has found increased attention and with it, increased attraction, where millions of people have strived to incorporate it into their routines.
But why? What are the benefits of such a practice and what makes these benefits so appealing that people from all walks of life want to hop on the ‘meditation bandwagon’?
-
As civilization has evolved, so has the practice of meditation, but the roots of mindfulness and self-care have stayed prevalent in each new evolution of the practice.
It is well-known that meditation has many health benefits. Some general benefits include outstanding reductions in stress and anxiety. Long-term practitioners additionally show an increase in memory retention, concentration/focus, self-awareness as well as improvements in sleep and attention span. Other, more direct, health benefits include management of symptoms of conditions such as chronic pain, high blood pressure, asthma, cancer, etc. Altogether, such benefits can be explained by the neuroscientific changes the brain undergoes in those who meditate.
With this, a multitude of studies and experiments have been performed to build an extensive understanding on the meditative effects on the brain and body, including changes in brain structure and specific neurotransmission. Each of these different processes allow us to collectively apprehend the importance and external benefits of such a practice.
Let’s take a look at some studies!
-
We will start by looking at the meditative effects on brain structure. One such structure in the brain that appears to be influenced by prolonged meditative practice is the hippocampus, a complex structure deep within the brain that plays a fundamental role in learning and memory. Studies performed in the scientific realm have helped demonstrate this belief that the hippocampus is crucially involved in meditative processes.
In a study conducted in 2013, the brain structures of 30 long term meditators who were closely matched with 30 controls (non-meditators) were analyzed through high resolution structural imaging. Through the imaging data, it was seen that the mean left, and right hippocampal volumes were larger in meditators than in the controls where such results suggested the left hippocampus was significantly so. Additionally, the study “detected larger radial distances in meditators compared with controls with up to 15% difference” where such “larger radial distances [amongst] meditators were highly significant in several hippocampal subregions”.* (Luders et al., 2013)
Ultimately, both findings demonstrate that hippocampal activity is greatly increased through meditation. But how does such an increase correlate with mental benefits? Since the hippocampus controls emotional memory recall and regulation, an increase in its activity allows for greater memory retention and overall strengthened memory performance. This includes short term, long term, as well as autobiographical memory.
Another study that was performed over an eight-week longitudinal program also found additional meditative effects on the brain’s hippocampal regions, specifically in grey matter concentrations. Grey matter is a major part of the central nervous system, acting as neural tissue containing nerve-cell bodies and nerve fibers. Ultimately, it serves in information processing and contains most of the brain’s neurons including regions that enable the control of movement, memory, and what will be seen as significant in this study, emotions. With this, the study investigated the pre- and post- changes in the brain’s grey matter concentrations where MRI images of 16 individuals were procured before and after an eight-week Mindfulness-Based Stress Reduction (MSBR) program. Through the study, it was discovered that the MSBR group demonstrated increases in grey matter concentration within the left hippocampus.* (Holzel et al., 2011)
Such increases in grey matter around the hippocampus is beneficial for emotion processing and regulation, while decreases in the density of the hippocampus correspond experimentally to severe depression and stress disorders. In other words, the increase of grey matter within this brain region, demonstrated by the meditators, can reduce likelihood of attaining possible mental health disorders which can be very beneficial for individuals that are more prone to mental illness. -
Synaptic transmission plays an important role in human functionality and processes, where the release of neurotransmitters has the ability to affect physiological as well as psychological functions. We will look at the meditative influences of four different neurotransmitters: Serotonin, Dopamine, Norepinephrine, and GABA. The study of these neurotransmitters in relation to meditative practices have revealed fascinating findings, especially in relation to human behavior and mental health.
SEROTONIN
Serotonin is considered the ‘happy’ neurotransmitter that heavily participates in mood, feelings, and well-being, impacting one’s entire body.
A multitude of past studies found that meditation leads to an increase in serotonin levels within the body. One such study observed that higher levels of serotonin were found in Transcendental meditation practitioners when compared to controls before meditation and even higher post meditation through an analysis of the breakdown products of serotonin in urine samples. While high levels of serotonin elevate the brain and body indicating positive effects on mood and behavior, low levels have been linked to depression and anxiety.
* (Newberg & Iversen, 2003)
This idea can be pushed further with another study that qualitatively assessed mood-states in a group of 15 individuals after a Zen meditative practice; the study ultimately found that after approximately 20 minutes of meditation, participants demonstrated reduced average scores for anxiety, body tension, anger and hostility, and finally, depression.* (Yu et al., 2011)
DOPAMINE
Dopamine is known as a “feel-good” neurotransmitter. This neurotransmitter has an influence on the emotional response of pleasure as well as positive reinforcement. Dopamine paired with serotonin has been seen to enhance euphoric feelings which are often described in meditative states.
In a study that incorporated PET scans to look at dopamine levels in subjects, an increase of dopamine in the brain was seen during another form of meditation called Yoga Nidra Meditation. With meditation, one has better regulation in mood and feelings of pleasure due to increase of this neurotransmitter. On the other hand, deficiency in dopamine has been linked to various ailments such as addiction or schizophrenia.
* Krishnakumar et al., 2015)
GABA
GABA is another neurotransmitter that has a major effect on mental health. GABA, like serotonin as well as dopamine, is a natural antidepressant. When GABA operates properly, it produces a calming effect which can help with feelings of fear, anxiety, or stress. This is due to the fact that GABA is an inhibitory neurotransmitter that has the ability to slow certain over-firing signals, reducing overwhelming feelings like those stated earlier.
Within the brain, lower levels of this neurotransmitter have been linked to depression, schizophrenia, anxiety, post-traumatic stress disorder, epilepsy and sleep disorders; thus an increase of GABA helps fight against such illnesses.
In meditative practices, GABA concentration and activity has been shown to intensify. One study analyzed brain activity before and after a sixty-minute meditation session of a group of 35 individuals. Each of whom participated in the meditation procedure, showed “a 10% increase in average cortical-silent period, which is a measurement used to evaluate overall neural inhibition caused by GABA activated pathways”.
* (Guglietti et al., 2013)
NOREPINEPHRINE
Norepinephrine is a neurotransmitter that is known for increasing alertness and arousal within the body. Unlike the others previously mentioned, norepinephrine decreases in meditators.
One study found norepinephrine concentrations in meditators to be approximately 40% lower than control subjects (non-meditators).
* (Infante et al., 2001)
This neurotransmitter in lower concentrations has been associated with lower anxiety levels within individuals, while higher levels have been linked to substance abuse, PTSD, depression, and anxiety. One important aspect in understanding the significance of a decrease in norepinephrine during meditation is the fact that this neurochemical is released within the sympathetic nervous system which stimulates alertness and fight or flight reaction rather than the latter stimulation of rest and relaxation seen in the parasympathetic nervous system. Thus, with lower levels of norepinephrine, meditators are able to reach a state of tranquility and calm.Overall, it is apparent that meditative practices have clear and beneficial implications on brain transmission, demonstrating decrease in depression and anxiety and increase in pleasure and repose.
-
We’ve only scratched the surface...
Other systems within the brain have also shown influence by meditative tasks. For instance, meditation has a prominent effect on activation systems within the brain, particularly that of the parasympathetic system.
The parasympathetic nervous system is responsible for the body’s relaxation, rest, and digestion. Ultimately, this system prevents the body from overworking while additionally ensuring the body returns to a composed and tranquil state after a stressful or tense situation.
In a variety of studies, meditation has been seen to actively heighten parasympathetic activation, allowing the individual to reach a ‘wakeful hypometabolic state’. This state refers to one of deep, torpor-like rest where the practitioner still remains awake and vigilant. Within this state, alterations to one’s physical state occurs, including reduced heart rate and blood pressure. These are all physiological responses that have been observed in meditation alongside others such as reduced respiratory rate.
Another representation of parasympathetic activation is decreased levels of the hormone, cortisol. In medical settings, this hormone, in large amounts, is an indicator of chronic stress and depression, posing a concern in health patients. Through meditation, high levels of cortisol are greatly reduced. Two studies have helped demonstrate this fact.
The first study found a significant 27% reduction of average plasma concentration of cortisol in 15 transcendental meditators after a thirty-minute meditation.
*(Daube & Jakobsche, 2015)
Meanwhile, a second found similar results, but this time, the participants were placed in a rigorous six-week training in Buddhist meditation; after six weeks, the group showed an average 24% decrease in cortisol serum levels when compared to their levels prior to the training.*(Daube & Jakobsche, 2015)
These reductions in cortisol indicate that the body is moving into a state of rest/calm (parasympathetic activation) rather than that of alertness or a fight/flight response (sympathetic activation). With this, it can be deduced that activating the parasympathetic system through meditation allows the body to reach a state of calm and tranquility, permitting relaxation to overtake the body/brain and release built up tension, stress, or anxiety. This makes meditation a great combatant to high stress levels, depression, and other mental health illnesses.
-
Altogether, it is evident that meditation is a beneficial tactic, providing long lasting physical, emotional, and cognitive growth. Through its ability to alter brain structure and increase neurotransmission, we have seen advantageous results within the scientific and medical community, demonstrating its innate potential to lower stress, anxiety, and depression. Alongside its health benefits, it has also been seen to produce a state of calm providing an outlet to relaxation and tranquility
The bottom line is that meditation is a task that everyone can do and through practice, even master. Whether you want to perform the task alone, take a course, or join a support group, all allow you to take a step further into a happy, healthier body, brain, and mind.
To start your meditative journey, try out some accessible apps including:
Headspace: Meditation & Sleep ($)
Calm ($)
Mindfulness
Insight Timer
My Life: Stop, Breathe, & Think ($)
Smiling Mind
My Meditation (Free or $ for premium)
Healthy Minds Program
All available on the app store where subscription options range from free or monthly to annually.By us all planting the seed of meditation within ourselves, we will be able to reap the fruit of peace of mind.
Happy meditating!
-
Websites:
Healthline - 12 Science-Based Benefits of Meditation
Mindful - Free Mindfulness Apps Worthy of Your Attention
Journal Articles:
Amihai, I., & Kozhevnikov, M. (2015). The influence of buddhist meditation traditions on the autonomic system and attention. BioMed Research International, 2015(2), 1–14. https://doi.org/10.1155/2015/731579
Daube, W. C., & Jakobsche, C. E. (2015). Biochemical Effects of Meditation: A Literature Review. Scholarly Undergraduate Research Journal at Clark, 1(Article 10), 80–85.
Guglietti, C. L., Daskalakis, Z. J., Radhu, N., Fitzgerald, P. B., & Ritvo, P. (2013). Meditation-related increases in GABAB modulated cortical inhibition. Brain Stimulation, 6(3), 397–402. https://doi.org/10.1016/j.brs.2012.08.005
Holzel, B., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S., Gard, T., & Lazar, S. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Res., 191(1), 36–43. https://doi.org/10.1016/j.pscychresns.2010.08.006.Mindfulness
Infante, J. R., Torres-avisbal, M., Pinel, P., Antonio, J., Peran, F., Gonzalez, F., Contreras, P., Pacheco, C., Roldan, A., & Marõ, J. (2001). Catecholamine levels in practitioners of the transcendental meditation technique. 72(1–2), 141–146.
Krishnakumar, D., Hamblin, M. R., & Lakshmanan, S. (2015). Meditation and Yoga can Modulate Brain Mechanisms that affect Behavior and Anxiety- A Modern Scientific Perspective. Ancient Science, 2(1), 13–19. https://doi.org/10.14259/as.v2i1.171
Luders, E., Thompson, P. M., Kurth, F., Hong, J. Y., Phillips, O. R., Wang, Y., Gutman, B. A., Chou, Y. Y., Narr, K. L., & Toga, A. W. (2013). Global and regional alterations of hippocampal anatomy in long-term meditation practitioners. Human Brain Mapping, 34(12), 3369–3375. https://doi.org/10.1002/hbm.22153
Newberg, A. B., & Iversen, J. (2003). The neural basis of the complex mental task of meditation: Neurotransmitter and neurochemical considerations. Medical Hypotheses, 61(2), 282–291. https://doi.org/10.1016/S0306-9877(03)00175-0
Stephens, I. (2017). Medical Yoga Therapy. Children, 4(2), 12. https://doi.org/10.3390/children4020012
Yu, X., Fumoto, M., Nakatani, Y., Sekiyama, T., Kikuchi, H., Seki, Y., Sato-Suzuki, I., & Arita, H. (2011). Activation of the anterior prefrontal cortex and serotonergic system is associated with improvements in mood and EEG changes induced by Zen meditation practice in novices. International Journal of Psychophysiology, 80(2), 103–111. https://doi.org/10.1016/j.ijpsycho.2011.02.004