4 Scientifically Proven Effects of Meditation on the Brain

Prof. Dr. Sevin Balkan from Memorial Antalya Hospital Neurology Department explained the scientifically proven effects of meditation on the brain.

Meditation is defined as a mental training technique that benefits both mind and body simultaneously. This technique, known for reducing stress, has a deeply rooted history. Regular meditation practice can reduce stress hormones and produce positive changes in brain regions associated with focus, memory and emotional balance. Scientific research shows that even a few minutes of daily meditation can increase mental resilience and reduce anxiety. 
 
The brain is an organ that can develop and change throughout life
The brain, weighing approximately 1,400 grams and containing around 86 billion neurons, is a highly unique organ. Contrary to previous belief, the brain is flexible and throughout our lives, in response to everything we do and every experience we have, neurons can form new connections with each other, and even new neurons can be generated. In other words, the brain can develop and change throughout life. This is called "neuroplasticity." Through this, the nervous system gains the ability to adapt to environmental changes. Among many types of meditation, "mindfulness meditation" is most commonly used in these studies.

The scientifically proven positive effects of meditation on the brain are as follows;
1. Reduces stress, anxiety and panic disorder
Meditation is practiced across all societies to reduce stress. In a 2017 review of 45 previously conducted studies, different forms of meditation were found to reduce physiological indicators of stress (such as heart rate and cortisol levels). Additionally, meditation has been shown to reduce symptoms in a group of conditions that may be stress-related, such as fibromyalgia, irritable bowel syndrome and post-traumatic stress disorder. Anxiety is also a widely studied topic and even 8 weeks of meditation has shown positive effects.

2. Increases attention and concentration
Regular meditation develops abilities such as attention, concentration, focus, planning, self-control and awareness. The area for interpreting social emotions develops, increasing empathy and understanding. Research shows that in the brains of meditating individuals, these functions cause thickening in the grey matter of the prefrontal region, which contains most of the brain's neuronal cell bodies. For example, in a 2019 study, two weeks of mindfulness meditation in 153 individuals was shown to reduce feelings of loneliness and increase social communication.

3. Reduces stress responses
Through meditation, emotions such as fear, anxiety or anger become more manageable. For these effects, research has been conducted on the amygdala region in the brain, and it has been found that the volume of this region, which is active under stress, can be reduced through 8 weeks of meditation.

4. Increases learning, memory, emotional balance and motivation
The hippocampus is the main center for memory and learning. In the hippocampus there are receptors to which cortisol, increased in the body through stress, binds, and this interaction causes neurotoxicity, damaging cells and causing hippocampal shrinkage. Many MRI studies have shown that meditation increases grey matter density in the hippocampus, thickens it, and positively affects the prefrontal and amygdala balance.

To see these effects of meditation, it is recommended to practice for 10-30 minutes daily, 5-7 days a week, for at least 8 weeks.