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Here, we will delve into a variety of research articles and studies that explore the numerous benefits of meditation and mindfulness practices.
This list is continuously expanding, allowing you to explore more in-depth.
Discover more by exploring the following areas:
Empirically supported benefits of mindfulness
Reduced rumination.
Stress reduction.
Boosts to working memory.
Focus.
Less emotional reactivity.
More cognitive flexibility.
Relationship satisfaction.
Other benefits. self-insight, morality, intuition and fear modulation, all functions associated with the brain's middle prefrontal lobe area. Evidence also suggests that mindfulness meditation has numerous health benefits, including increased immune functioning, improvement to well-being and reduction in psychological distress. In addition, mindfulness meditation practice appears to increase information processing speed, as well as decrease task effort and having thoughts that are unrelated to the task at hand.
The effects of meditation on therapists and therapist trainees Empathy.
Compassion.
Counseling skills.
Decreased stress and anxiety.
Better quality of life.
1. Reduces stress
2. Controls anxiety
3. Promotes emotional health
4. Enhances self-awareness
5. Lengthens attention span
6. May reduce age-related memory loss
7. Can generate kindness
8. May help fight addictions
9. Improves sleep
10. Helps control pain
11. Can decrease blood pressure
12. Accessible anywhere
Stress Reduction
Anxiety Management
Depression Management
Lowers Blood Pressure
Strengthens Immune System
Health Improves Memory
Regulates Mood Increases
Self-Awareness
Helps With Addiction Management
Improves Sleep
Mindfulness programs are now common in organisations with large corporations, such as Google and Intel, using mindfulness as a tool for enhancing employee wellbeing and productivity
People all over the world are getting on board the mindfulness train because it’s legit amazing. It can help you chill out, beat the blues, and deal with stress like a boss. Plus, it’s like a wellness wonder drug — it’s been shown to have tons of physical health benefits too. We’re talking lower blood pressure, better sleep, and even a stronger immune system!
If you’re looking to up your self-care game, mindfulness meditation is where it’s at.
-Medium
Here are 3 science-backed ways that entrepreneurs can benefit from mindfulness meditation:
1. Meditation improves cognition.
2. Meditation improves sleep and energy levels.
3. Meditation improves feelings of wellbeing.
Forty-eight students (92%) reported a perceived benefit of the meditation practices in terms of either an increase in relaxation and decrease in anxiety or an increase in the ability to focus or concentrate. Forty-three students (82%) reported feeling more focused, concentrated, or having less distraction after practicing meditation on at least one occasion. Forty-six students (88%) reported feeling more relaxed and calm or a decrease in stress, anxiety, worry, or tension after practicing meditation on at least one occasion.
The researchers found that this [regular meditation] reduced the risk of death, heart attack, and stroke by 48 per cent. These changes were associated with lower blood pressure and lower stress levels. The researchers concluded “this practice may be clinically useful in the secondary prevention of cardiovascular disease [the prevention of further heart or stroke events for people who already have the condition].”
People who meditate regularly reported feeling more balanced and less stressed, and a Stanford University study found that an eight week mindfulness course increased activity in areas of the prefrontal cortex that help regulate emotions, subsequently reducing stress.
-British Heart Foundation
Paying more attention to the present moment – to your own thoughts and feelings, and to the world around you – can improve your mental wellbeing. Some people call this awareness "mindfulness". Mindfulness can help us enjoy life more and understand ourselves better. You can take steps to develop it in your own life.
Studies show that mindfulness can help with stress, anxiety and depression.
-NHS
The physiological effects of slow breathing are indeed vast and complex. A simplified model of the respiratory–central nervous system–cardiovascular interaction network is presented in figure 2 [108]. From this review, it can be seen that the breathing pattern, as defined by respiratory rate, tidal volume, diaphragmatic activation, respiratory pauses and passive versus active expiration, has a profound effect not only on respiration efficiency but also extending to cardiovascular function and autonomic function, where the effects are bidirectional. A summary of the major effects of slow breathing (evidenced or theorised) discussed in this review is presented in table 1.
Research suggests that diaphragmatic breathing can have a wide range of benefits. It may help you: lower the harmful effects of the stress hormone cortisol on your body, by helping you relax manage the symptoms of post-traumatic stress disorder (PTSD) lower your heart rate and blood pressure make core strength exercises more effective, improving your core muscle stability improve your body’s ability to tolerate exercise, if you have chronic obstructive pulmonary disease (COPD)
Autonomic nervous system and your breath
The ANS has two main components: the sympathetic and parasympathetic divisions. Each division is responsible for different bodily functions. The sympathetic usually gets these processes going, while the parasympathetic stops them from happening. While the sympathetic controls your fight-or-flight response, the parasympathetic is in charge of everyday functions. Even though most ANS functions are involuntary, you can control some of your ANS processes by doing deep breathing exercises. Taking deep breaths can help you voluntarily regulate your ANS, which can have many benefits, including: lowering your heart rate regulating blood pressure helping you relax lowering the release of the stress hormone cortisol
1) Decreases stress, increases calm.
2) Relieves pain
3) Stimulates the lymphatic system (Detoxifies the body).
4) Improves immunity.
5) Increases energy.
6) Lowers blood pressure.
7) Improves digestion.
8) Helps support correct posture.
How Stress Can Impact Disease
According to a study from 2013, an estimated 60 to 80 percent of primary care doctor visits are related to stress, and yet only 3 percent of patients receive stress management help.
Deep Breathing Can Signal Your Body to Relax
1. Lower Blood Pressure
2. Improve Quality of Life in People With Asthma and COPD
3. Help Manage Symptoms of Depression and Anxiety
4. Reduce Tension to Help With Headaches
5. Relieve Some Symptoms of Irritable Bowel Syndrome (IBS)
6. Reduce the Number and Severity of Hot Flashes
The short answer: yes, meditation has been proven to support addiction recovery by helping you feel calm, cope with triggers and avoid relapse. While it does not replace a comprehensive addiction treatment program with professional medical support, meditation can be a valuable holistic tool. In fact, many rehabilitation facilities, including The Recovery Village, include meditation and mindfulness as therapy techniques. Whether you are still struggling with addiction, in treatment or many years sober, practicing meditation can have important benefits for your recovery.
In cases of withdrawal-related symptoms such an anxiety, insomnia, or depression, meditation can assist in grounding the individual and calming the nervous system. A calm nervous system enhances the overall quality of sleep, and during times of wakefulness, it enables better moods. Furthermore, those suffering emotionally imbalanced thoughts from disorders like Obsessive Compulsive Disorder can learn to observe thoughts without attachment. Meditation therapy also allows someone to actively regain control over impulses. For example, transcendental meditation has been used to reduce drug, alcohol, and Nicotine abuse and the risk of relapse.
On balance, an emerging and rapidly growing literature on mindfulness-based treatment for PTSD shows considerable promise. The studies reviewed here suggest that mindfulness-based treatments are effective in reducing symptoms of PTSD
Use of meditation to ease PTSD symptoms is growing in acceptance and is the subject of clinical studies.
One study was conducted jointly by university researchers from the US and South Africa. They tested the effectiveness of transcendental meditation, to support South African students with a diagnosis of PTSD. Transcendental meditation uses patterns of sound (chanting) and mantras (repeated affirmations) to create serenity. It is one of the oldest forms of meditation, with its roots in spirituality.
The success was significant, reducing PTSD symptoms and improving depression. Research author Michael Dillbeck said: “Our study shows that after 3 months of meditation, the group, on average, was out of PTSD. It offers a way for others to effectively deal with this problem.”
The findings of a 2016 study into the ‘Impact of Transcendental Meditation on Psychotropic Medication Use Among Active Duty Military Service Members With Anxiety and PTSD’ were reported in the Military Medicine Journal.
Over 83% of trial participants reduced or even stopped using psychotropic drugs for PTSD, after one month. Compared to around 59% in a control group who were not meditating.
Meditation is thought to help with ADHD because it thickens your prefrontal cortex, a part of your brain that's involved in focus, planning, and impulse control. It also raises your brain's level of dopamine, which is in short supply in ADHD brains. Research shows that mindfulness meditation can be very helpful in relieving ADHD symptoms. One landmark UCLA study found that people with ADHD who attended a mindfulness meditation session once a week for 2 1/2 hours, then completed a daily home meditation practice that gradually increased from 5 to 15 minutes over 8 weeks, were better able to stay focused on tasks. They were also less depressed and anxious. Other studies since then have had similar results.
Overall, current empirical studies support the rationale for application of mindfulness to ADHD, show that mindfulness is a feasible and well-accepted intervention in ADHD samples, and provide promising preliminary support for its efficacy. However, more methodologically rigorous trials are needed, particularly larger randomized controlled trials and assessment of long-term effects with ecologically valid measures. In addition to being a standalone treatment, mindfulness can be integrated with CBT for adults diagnosed with ADHD, which is an area that warrants future treatment development. We describe a particular mindfulness training program for ADHD in adulthood in an attempt to stimulate further interest and discussion among clinicians and researchers, and ultimately to provide patients with more effective treatment options.
