Mindfulness and Health: This is Why it Works

Mindfulness and Health: Why It Works

We’re still learning what there is to know about mindfulness. One thing we know with absolute certainty is that it’s stellar for mental health. What we haven’t so sure about is how it actually works.

Recently, Carnegie Mellon University’s J David Creswell, whose work on the effects of mindfulness meditation has been at the cutting edge of the field, has provided the first evidence-based biological explanation of how mindfulness training works to reduce and affect mental and physical health. Here’s what they’ve found:

When people experience stress, there is decreased activity in the prefrontal cortex, the area of the brain that looks after conscious thinking and planning. 

At the same time, activity is increased in the amygdala, hypothalamus and anterior cingulate cortex, the areas of the brain that initiate the body’s stress response.

Research seems to indicate that the effectiveness of mindfulness lies in the way it reverses these responses during stress. It increases activity in the pre-frontal cortex and decreases the physiological stress response.

Here is where the link between mental health and physical health comes in. We know that when the body’s stress response is repeatedly activated, this increases the risk of diseases that are made worse by stress, such as depression, anxiety, HIV and heart disease.

Mindfulness reduces the subjective experience of stress. When this happens, the physiological stress response will also be turned down – less of the neurochemicals that are triggered by stress surging through the body and doing damage.

The research around mindfulness is exploding and we are still unlocking its secrets. We probably will be for some time. Without a doubt though, there are a wealth of benefits to be gained from making it part of a daily routine. Five minutes a day will make a difference, but most studies seem to suggest the greatest benefit comes with at least 25-30 minutes a day, though the more the better. For a more detailed explanation of the benefits of mindfulness, and how to practice it, see here.

 

5 Comments

Kat

By the way, after reading this article, I felt more relaxed. I just wonder if mindfulness a way to meditate or a way of thinking in life and work?

Reply
Karen - Hey Sigmund

Mindfulness is a form of meditation, but after a while it could very well change the way you start to think about things and react or respond to the things that happen in your life.

Reply
Diane Conier

Question! My husband died 12 years ago of Bowel Cancer aged 50. I was aged 47 and have 3 sons.
At the time of their fathers death they where 20, 17 and 15. Whilst the younger 2 Seemed to have accepted the death and moved forward my eldest son seems to be trapped in grief, regret and guilt and has suffered greatly over the past 12 years. He tells me that he wants to move forward with his life but has soo much hurt and can’t seem to let go. He has suffered ?? bi polar and personality disorder since his father died but this is stable at the moment as he has had lots of coucelling. How can I his mother help him move forward . ??

Reply
Hey Sigmund

It’s sounds as though your son is getting the support he needs to move forward (through counselling and through you) and he sounds committed to doing this, which is the most important part. As his mother, the best thing you can do is to be there and accept him where he is at. It sounds as though you are a loving, supportive, available presence for him and you can’t don’t underestimate the power of that. The main thing is to let him set the pace and not to have any expectations of him that he’s not ready for. Just keep loving him and being available for him. It sounds as though you are doing exactly what he needs. Make sure you are getting the support you need too. You’ll be better for the people you love if you’re strong and supported yourself. Your family have been through a lot but it sounds like you have been the loving steady presence your family needs. They are lucky to have you.

Reply
Annette B

Yes I Agee. Having suffered from anxiety for over 50 yrs I would encourage him to take a course on mindfulness it has done more for me to change my life then medication and talk therapy.

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Separation anxiety can come with a tail whip - not only does it swipe at kids, but it will so often feel brutal for their important adults too.

If your child struggle to separate at school, or if bedtimes tougher than you’d like them to be, or if ‘goodbye’ often come with tears or pleas to stay, or the ‘fun’ from activities or play dates get lost in the anxiety of being away from you, I hear you.

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The more we treat anxiety as a problem, or as something to be avoided, the more we inadvertently turn them away from the safe, growthful, brave things that drive it. 

On the other hand, when we make space for anxiety, let it in, welcome it, be with it, the more we make way for them to recognise that anxiety isn’t something they need to avoid. They can feel anxious and do brave. 

As long as they are safe, let them know this. Let them see you believing them that this feels big, and believing in them, that they can handle the big. 

‘Yes this feels scary. Of course it does - you’re doing something important/ new/ hard. I know you can do this. How can I help you feel brave?’♥️
I’ve loved working with @sccrcentre over the last 10 years. They do profoundly important work with families - keeping connections, reducing clinflict, building relationships - and they do it so incredibly well. @sccrcentre thank you for everything you do, and for letting me be a part of it. I love what you do and what you stand for. Your work over the last decade has been life-changing for so many. I know the next decade will be even more so.♥️

In their words …
Posted @withregram • @sccrcentre Over the next fortnight, as we prepare to mark our 10th anniversary (28 March), we want to re-share the great partners we’ve worked with over the past decade. We start today with Karen Young of Hey Sigmund.

Back in 2021, when we were still struggling with covid and lockdowns, Karen spoke as part of our online conference on ‘Strengthening the relationship between you & your teen’. It was a great talk and I’m delighted that you can still listen to it via the link in the bio.

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I often go into schools to talk to kids and teens about anxiety and big feelings. 

I always ask, ‘Who’s tried breathing through big feels and thinks it’s a load of rubbish?’ Most of them put their hand up. I put my hand up too, ‘Me too,’ I tell them, ‘I used to think the same as you. But now I know why it didn’t work, and what I needed to do to give me this powerful tool (and it’s so powerful!) that can calm anxiety, anger - all big feelings.’

The thing is though, all powertools need a little instruction and practice to use them well. Breathing is no different. Even though we’ve been breathing since we were born, we haven’t been strong breathing through big feelings. 

When the ‘feeling brain’ is upset, it drives short shallow breathing. This is instinctive. In the same ways we have to teach our bodies how to walk, ride a bike, talk, we also have to teach our brains how to breathe during big feelings. We do this by practising slow, strong breathing when we’re calm. 

We also have to make the ‘why’ clear. I talk about the ‘why’ for strong breathing in Hey Warrior, Dear You Love From Your Brain, and Ups and Downs. Our kids are hungry for the science, and they deserve the information that will make this all make sense. Breathing is like a lullaby for the amygdala - but only when it’s practised lots during calm.♥️
When it’s time to do brave, we can’t always be beside them, and we don’t need to be. What we can do is see them and help them feel us holding on, even in absence, while we also believe in their brave.♥️

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