Meditation is in fashion today ; however, it is an ancient practice that has been practiced for centuries.

In recent years, many people in the West have chosen to enter the meditation practice for its benefits both mentally and physically, and is that meditation becomes a great alternative in these times, it helps to stay in the here and now, connected to ourselves and relaxed mind, away from this busy world, far from unrealistic expectations.

Science supports their practice

The aim of meditation exercises, and even some forms of yoga, is to control the breathing in order to induce a state of calm and concentration. Attention to and control of breathing is a basic component of many meditation (and Mindfulness) practices. Research in this field suggests that this practice has multiple benefits: induces an overall sense of well-being while reducing anxiety and improving sleep, for example .

The benefits of meditation are clear, but what exactly happens in the brain during meditation? Neuroimaging studies in humans have shown that the regions of the brain involved in attention (frontal lobe) and emotions (limbic system) are affected at various stages of meditation practice. In addition, a new study conducted on mice and recently published in the journal Science shows that brain stem neurons are also involved in the connection between breathing and the calm state characteristic of meditation.

New scientific evidence

In fact, what this study did was to build on previous research, one of which, conducted by scientists at the University of California in 1991, discovered the pre-Bötzinger complex, an area containing neurons that are activated rhythmically with each breath. It is a kind of respiratory pacemaker, very different from the cardiac pacemaker, and has a variety of different rhythms, for example, in the case of a yawn.

Researchers from Stanford University found that this region is activated considerably during meditation , and Mark Krasnow, a professor of biochemistry at this university and co-author of the study, states that “this is not a region that simply provides air to the lungs, but these breaths are also associated with social and emotional signals. One group of neurons in this area are those that are activated every time we inhale or exhale, like a respiratory pacemaker. Meditation helps us to have greater control over our breathing and makes us feel a great sense of well-being when we are willing to do it.

Other research findings

In addition to the above study, a lot of research has been done to try and find out exactly what is going on in the meditator’s brain. A study published in the journal Psychiatry Research: Neuroimaging states that those people who meditate 30 minutes a day for eight weeks acquire a greater density of grey matter in the parts of the brain associated with memory, sense of self, empathy or stress reduction. This gray matter is located primarily in the hippocampus, an important area for learning and memory.

Britta Hölzel, a psychologist at Massachusetts General Hospital and Harvard Medical School, and director of the research, explains that “the main idea of meditation is to connect with oneself, with the here and now, with bodily sensations, emotions or breathing. The essential thing is to find the connection between body and mind, and this is what we have shown to happen”

Likewise, Sara Lazar, scientist of this study concludes that thanks to meditation:

  • The thickness of the cingulate crust increases , as well as part of the limbic system. These regions influence emotions, attention, learning, memory and perception of both physical and emotional pain.
  • The grey matter in the amygdala decreases , reducing anxiety, fear and stress.
  • The left zone of the hippocampus , which is responsible for learning, cognitive abilities, memory and regulation of emotions, also increases in size.
  • The temporoparietal union , which is involved in social relations, perspective taking, empathy and compassion increases its proportions.

Benefits of meditation

All these changes in the brain are responsible for making meditation beneficial for humans. However, these changes do not occur instantly, since meditation requires practice, will, and, of course, effort.

Unfortunately, many people think of this meditation as simply sitting and breathing; however, especially in the initial stages, one struggles with the body’s resistance, and until one is aware that this is part of the process, one may not enjoy its full benefits.

However, the good meditator benefits greatly for several reasons . Meditating helps to:

  • Reduce stress and anxiety.
  • Improve concentration and attention span.
  • It allows you to sleep better.
  • It helps you to know yourself better and find inner peace.
  • It promotes empathy and improves social relations.
  • Increases pain tolerance.
  • Increases memory and learning.
  • It encourages positive and optimistic thinking.

You can learn about these benefits in detail in our article: “Benefits of Meditation Backed by Science”