Regular practice of yoga and meditation has well documented therapeutic effects on our body and mind. Reduced stress and tension-related pains, normalized blood pressure and heart rate, stronger immune system, better sleep and increased energy are just a few of many proven benefits of these ancient practices. On my own part, I have been experiencing all of those benefits on myself. Yoga helps me to effectively manage physical, mental and emotional demands of my nursing career. I started practicing yoga hoping it would help with my chronic back pain. Not only the pain is mostly gone but now I feel more energetic, less stressed, happier, overall healthy and even look youthful. I'm a passionate yoga advocate but as of lately, I haven't been meditating as regularly as I would love to. My motivation just wasn't enough to make me sit still and focus on breathing even for five minutes. However, my motivation increased substantially when I found recent researches' results on yoga and meditation effects on the brain.
Over the last twenty years, numerous studies have been conducted on effects of regular continuous yoga and meditation practices on our brain. Scientists use modern technology such as functional MRI, electroencephalogram (EEG) and Single Photon Emission Computed Tomography (SPECT) to compare brain structure and function of people who practice yoga and meditation with people who don't. The studies utilize the concept of neuroplasticity or capacity of our brain to reorganize and form new neuronal connections in response to internal or external factors. This is relatively new and fascinating concept. Researches discovered that our brain is not a fixed, solid structure but rather changes throughout lifespan. New experiences, learning new information or new skill, exercises, yoga and mindfulness all contribute to building new neuronal pathways and even the growth of new nerve cells. Neuroplasticity slows down as we age but never stops which allows us to learn new skills and keep our brain sharp at any age.
Studies of brain structure reveal that regular yoga practitioners have thicker cerebral cortex, area of the brain where the processing of information takes place. Also, these people have increased volume and density of grey matter, area that regulates movement, memory and emotions. The majority of studies emphasize changes in hippocampus. This part of our brain plays a significant role in learning and memory, its size decreases as we age which potentially leads to cognitive decline. However, it shrinks less in yoga practitioners. Therefore, these studies suggest that regular yoga practice might be an effective way to prevent Alzheimer's disease. There are no studies yet to compare yoga effects on the brain with other forms of physical activities, although the advantage of yoga is that it's available even for people with disabilities.
Studies of yoga effects on the brain function do not reveal as strong correlation between yoga practice and improvement in neuroplasticity as those of yoga on the brain structure. Some studies suggest that yoga practitioners are better at setting aside emotional distractions when performing cognitive tasks. A great skill to have considering that emotional distractions are in abundance and they have been shown to negatively affect our cognitive performance.
Most people (myself included) try meditation when looking for an alternative way to relieve stress and anxiety. A valid reason since meditation has proven by research to be a very good solution for stress management and associated anxiety. In some studies, scientists measured the levels of neurotransmitters in meditators and non-meditators. Neurotransmitters are chemical messengers that help our body to process information we receive from inside our body and external environment. Along with other duties, they play a role in our body's response to stress. Neurotransmitters associated with stress and anxiety are Gamma-aminobutyric acid (GABA), serotonin, norepinephrine and dopamine. Their levels rise and fall regulating our physical and psychological adaptive mechanisms in response to stress. Chronic stress causes imbalance in our adaptive mechanisms which ultimately leads to diseases. Studies have shown that meditation helps to keep neurotransmitters in balance which is essential for our optimum cognitive and physiological functioning.
In addition to measurable changes in nervous system, studies show that meditation relieves subjective symptoms of anxiety and depression. Participants who meditated reported lower levels of anger, stress, Post-traumatic stress disorder (PTSD) symptoms and overall mood improvement.
Researches also indicate that regular meditators have significantly higher blood flow to the regions of the brain responsible for decision making, problem solving, concentration and alertness. People who regularly meditate have increase in grey matter density, in the hippocampus and other areas of the brain responsible for learning, cognition and memory as well as attention and self-awarness.
People have been practicing yoga and meditation for thousands of years and the number of practitioners increases every year. I love yoga and meditation because of that amazing blissful feeling I have every time after practice. But thanks to continuous studies of our brain, I can support my feeling good with knowledge that regular yoga and meditation can counteract the damaging effects of stress, improve brain structure and function and prevent many physical and mental diseases.
References:
https://rightasrain.uwmedicine.org/mind/well-being/science-behind-meditation#:~:text=It%20can%20strengthen%20areas%20of,increase%20cognition%2C%20memory%20and%20attention. Assessed and Endorsed by the MedReport Medical Review Board
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