The science behind mindfulness

Mindfulness, once considered an esoteric practice linked to Buddhist traditions, has moved firmly into the mainstream, finding its way into therapy rooms, schools, and even workplaces. Researchers and scientists are now working past the outdated scepticism towards the practice, with hopes to bring forth further information about how mindfulness can invoke psychological and, in some part, physiological benefit.¹

How does mindfulness work?

Mindfulness is about paying attention to the present moment without judgement. This seemingly simple practice has profound effects on the brain and body, with research showing that regular mindfulness practice can lead to changes in the brain’s structure and function.²

Changes in brain structure

One of the most compelling insights into how mindfulness works comes from neuroscience. Studies using MRI scans have shown that mindfulness can lead to increased density in the hippocampus, the area of the brain associated with memory and learning, and in the prefrontal cortex, which is responsible for decision-making and executive function.³

Equally important is mindfulness’s impact on the amygdala, the brain’s fear centre.^2,3 Regular practice has been found to reduce the activity and size of the amygdala, thereby enhancing the connection between it and the prefrontal cortex.³ This change results in better emotional regulation and less reactivity to stress.

Stress reduction and the inflammatory response

Stress has a significant impact on both mental and physical health, and mindfulness has been proven to dampen its effect. We’re not saying it will cure all psychosomatic symptoms attributed to stress, but recent studies have suggested that those who meditate frequently find it easier to get past stressful situations.⁴

Mindfulness influences the hypothalamic-pituitary-adrenal (HPA) axis, which governs the body’s stress response.⁵ By enhancing activity in the prefrontal cortex and reducing amygdala activity, mindfulness allows for a more measured response to stressors, lessening the physical effects of stress on the body.^3,5

The benefits of mindfulness

Despite many people thinking of mindfulness as a way to “calm down,” it boils down to reasons more complex. It’s not just a practice one would do in moments of need, but one that eventually develops as a habit, allowing the individual to embrace the elements of zen it brings with it, as listed below.

Improved attention and cognitive flexibility

Mindfulness trains your brain to stay focused on the present, which can prevent excessive mind-wandering and improve cognitive flexibility. A 2019 study found that participants who practised mindfulness for at least 8 weeks had better working memory and attention regulation, as well as a decreased state of lower mood.⁶ 

Enhanced emotional resilience

The ability to bounce back from stress is known as emotional resilience, another benefit of mindfulness. By enhancing connectivity between the various emotion-regulating sections of the brain, mindfulness has been shown to help individuals to recover more effectively from negative experiences.⁷

Longer term effects of mindfulness

While mindfulness’s ability to combat stress is widely touted, its benefits often go beyond the norms, boosting other elements of your life, too.

Compassion

Mindfulness encourages not just awareness but also empathy and compassion. Loving-kindness meditation, a specific form of mindfulness, activates brain regions involved in emotion and empathy. Researchers have found that individuals who practised this type of meditation reported increased feelings of connectedness and a greater willingness to help others.⁸

Reduction of bias

The University of Sussex has found that loving-kindness meditation aimed at an out-group reduces bias.⁹ As mindfulness teaches us to notice our thoughts and feelings without clinging to them, this study indicates that the practice gives us a chance to pause and respond thoughtfully instead of reacting automatically.⁹ 

Try to be mindful, it won’t hurt

Mindfulness has been gaining attention for good reason—it offers a range of benefits that can support both mental and physical health. A 2014 meta-analysis in JAMA Internal Medicine looked at 47 trials and found that mindfulness practice helped reduce anxiety, depression, and stress levels.¹⁰ 

But it isn’t just about your relationship with yourself; mindfulness can also improve how we relate to others. People who practise it often report better communication, smoother conflict resolution, and less reactive behaviour. 

On the physical side, while it’s not a cure-all, mindfulness has been linked to lower blood pressure, better sleep, and healthier eating habits.

Getting into mindfulness doesn’t necessitate a trip to South-East Asia. You can start in your bedroom, with a simple practice like mindful breathing, where you focus on the sensations of your breath for a few minutes each day. Alternatively, body scans or guided meditations can help you develop a deeper connection with your thoughts and physical sensations.

You don’t have to do it for hours. Even 10 minutes of daily practice can bring noticeable benefits. Experiment with different forms of mindfulness to find what suits you best.

The numan take

Mindfulness is more than a trendy wellness buzzword. It’s a scientifically supported practice that can improve both mental and physical health. Mindfulness provides tools for better living. With consistent practice, these changes can become ingrained, offering lasting resilience and a greater sense of wellbeing. 

References

1. Van Dam NT, van Vugt MK, Vago DR, Schmalzl L, Saron CD, Olendzki A, et al. Mind the hype: A critical evaluation and prescriptive agenda for research on mindfulness and meditation. Perspect Psychol Sci [Internet]. 2018;13(1):36–61. Available from: http://dx.doi.org/10.1177/1745691617709589

2. Taren AA, Gianaros PJ, Greco CM, Lindsay EK, Fairgrieve A, Brown KW, et al. Mindfulness meditation training alters stress-related amygdala resting state functional connectivity: a randomized controlled trial. Soc Cogn Affect Neurosci [Internet]. 2015 [cited 2024 Nov 6];10(12):1758–68. Available from: https://academic.oup.com/scan/article/10/12/1758/2502572

3. Hölzel BK, Carmody J, Vangel M, Congleton C, Yerramsetti SM, Gard T, et al. Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Res [Internet]. 2011;191(1):36–43. Available from: http://dx.doi.org/10.1016/j.pscychresns.2010.08.006

4. Pascoe MC, Thompson DR, Jenkins ZM, Ski CF. Mindfulness mediates the physiological markers of stress: Systematic review and meta-analysis. J Psychiatr Res [Internet]. 2017;95:156–78. Available from: http://dx.doi.org/10.1016/j.jpsychires.2017.08.004

5. Pascoe MC, Thompson DR, Ski CF. Meditation and endocrine health and wellbeing. Trends Endocrinol Metab [Internet]. 2020;31(7):469–77. Available from: http://dx.doi.org/10.1016/j.tem.2020.01.012

6. Basso JC, McHale A, Ende V, Oberlin DJ, Suzuki WA. Brief, daily meditation enhances attention, memory, mood, and emotional regulation in non-experienced meditators. Behav Brain Res [Internet]. 2019;356:208–20. Available from: http://dx.doi.org/10.1016/j.bbr.2018.08.023

7. Marchand WR. Neural mechanisms of mindfulness and meditation: Evidence from neuroimaging studies. World J Radiol [Internet]. 2014;6(7):471–9. Available from: http://dx.doi.org/10.4329/wjr.v6.i7.471

8. Garrison KA, Scheinost D, Constable RT, Brewer JA. BOLD signal and functional connectivity associated with loving kindness meditation. Brain Behav [Internet]. 2014;4(3):337–47. Available from: http://dx.doi.org/10.1002/brb3.219

9. Stell AJ, Farsides T. Brief loving-kindness meditation reduces racial bias, mediated by positive other-regarding emotions. Motiv Emot [Internet]. 2016;40(1):140–7. Available from: http://dx.doi.org/10.1007/s11031-015-9514-x

10. Goyal M, Singh S, Sibinga EMS, Gould NF, Rowland-Seymour A, Sharma R, et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis: A systematic review and meta-analysis. JAMA Intern Med [Internet]. 2014 [cited 2024 Nov 6];174(3):357–68. Available from: https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1809754