The Science of Mindfulness: What's Actually Happening in Your Brain

Mindfulness is a buzz word that can be associated with everything from lighting candles and putting the phone down to meditation and silent retreats. Most of us have heard that meditation is a habit that is good for us, but many people don’t know much about how to practice it regularly or why it helps us.  

Scientists and researchers have been studying mindfulness for three decades and the data is striking and overwhelmingly points to major positive changes for one's life and health. Mindfulness literally changes the brain. It drastically reduces anxiety and depression symptoms. Mindfulness rewires our stress response. It’s not a fad, it is science. 

What Mindfulness Actually Is (The Clinical Definition)

Mindfulness is the awareness of one’s internal state (feelings, physical sensations, thoughts) and of one’s surroundings (American Psychological Association, 2018). Unlike what reels and fitness classes say, it is not emptying your mind or simply relaxing your body. Mindfulness is being aware of your present moment experience inside and out. 

Jon Kabat-Zinn, the founder of Mindfulness Based Stress Reduction, a therapeutic method, defined mindfulness as “awareness that arises through paying attention, on purpose, in the present moment, non-judgementally” (2017).

Most people think mindfulness is about stopping thoughts, therefore eliminating stress altogether and never feeling anything negative again, but that is not its true purpose. Mindfulness changes your relationship to your thoughts. Mindfulness is a skill that, like a muscle in the body, needs to be worked on and built up over time in order to produce the best results. 

What Happens in the Brain When You Practice Mindfulness

• The prefrontal cortex gets stronger

  • Practicing mindfulness increases gray matter (neurons in the brain) in the prefrontal cortex 

  • This area controls problem solving, decision making, emotional regulation - all of which give you control to respond, rather than react
    

• The amygdala quiets down

  • The amygdala reacts to perceived or real threats - it’s the brain’s smoke alarm

  • Mindfulness decreases the reactivity in the amygdala 

  • People who practice mindfulness feel more in control of their anxiety and stress response
    

• The default mode network shifts

  • The default mode network (DMN) is the brain circuit active when we're mind-wandering, ruminating, or thinking about the past and future

  • Overactivity in the DMN is correlated with higher anxiety and depression

  • Mindfulness trains the brain to get out of negative loops
    

What the Research Says Mindfulness Helps With

• Anxiety - mindfulness interventions show particular benefit for those with general or social anxiety, decreasing overall anxiety symptoms

• Depression - some studies show Mindfulness Based Cognitive Therapy to be as effective for depression as medication

• Stress - Regular practice of mindfulness shows evidence-based decrease in cortisol (the major stress hormone)

• Chronic Pain - mindfulness changes our relationship with our thoughts, it has been shown to help change the emotional reaction to physical pain (even though the pain persists)

Mindfulness is not an instant cure, it works best as a part of a therapeutic intervention led by a professional. Done correctly and consistently, mindfulness shows a drastic impact on mental health.

How You Actually Build a Mindfulness Practice

Mindfulness is a skill, not a thought or an inspirational quote, and it needs to be practiced and honed. The good news is, research shows that just 15-20 minutes a day of mindfulness can increase well-being. There is even one study showing that just 5 minutes of mindfulness practice daily for 30 days has beneficial effects on health and stress. 

There are formal and informal mindfulness practices. Formal practices where you take time out of your day to practice include body scans, muscle relaxation, and mindful breathing. Informal mindfulness is something one does while doing other regular daily activities such as mindful walking, mindful eating and even mindfully brushing your teeth. 

Mindfulness is not necessarily a natural part of our phone-based, tech driven world of multitasking and constant interruption. However, but research overwhelmingly concludes that it is important if we want to take back peace and reduce ever-rising anxiety and stress. And, it’s doable. 

A therapist trained in mindfulness can guide you through incorporating both formal and informal daily practices. And another way to learn mindfulness is through a group. This accelerates skill-building as you learn alongside others, gaining inspiration at the same time and sharing experiences. Contact us for more information about our upcoming mindfulness group.