How Mindfulness Changes the Brain

A short lesson in neuroscience, brain science, will help us understand how mindfulness changes the brain. The research of Richard Davidson, from the University of Wisconsin, Madison, led to coining the word, Neuroplasticity, or brain plasticity, a natural process of building new pathways in the brain when neurons go silent—in short, the potential for neural networks to alter connections, recruiting the brain. There is ongoing research on the benefits of mindfulness practices and slowing the progression of dementia.

The prefrontal Cortex is the front part of the brain some call it the forehead. It is the location of our executive functions. These functions include concentration, focus, impulse control, digestion, emotional regulation, decision-making, and reasoning.

Limbic System is also known as our primitive brain. When we are functioning out of the limbic system, the only goal is survival. It is the reactions we have with no thinking. I have always told clients and myself we are not responsible for the first thought we have after a negative experience because it is coming from the primitive brain. Wait for the next idea because we are responsible for all the following behaviors. When somebody does something mean or stupid, I may have some choice words to say that will only make a bad situation worse. If I take a breath, a better idea will come from my higher self. Maybe not saying anything at all.

Hippocampus is part of the limbic system and is responsible for storing and retrieving memories and the emotions attached to those memories. When it is damaged, people have difficulty regulating fear and anger responses. In addition, many studies found the hippocampus decreases in size when exposed to long-term stress or trauma. As our hippocampus decreases in size, we lose our ability to regulate negative emotions. The research found that regular mindfulness practice of only 5 minutes a day will increase the hippocampus giving us more emotional wellbeing.

The amygdala decides which part of our brain dominates in various situations. If it believes we are in grave danger, it will go into a primitive brain reaction called fight-flight or freeze. When we are in the primitive brain, we lose the ability to concentrate, focus, make decisions, and recall information. On the other hand, when we breathe calmly, there is no need to have the primitive brain in control, and we have access to our executive functions. Thus, breath is an essential tool for relaxation and clarity. We will be covering many examples of breathing exercises. The one I use most often is to stop and just take a few deep breaths until I feel in control of the situation again. If I need grounding, I place my feet on the floor. 

When exposed to long-term stress and the trauma of living with a diagnosis of dementia, the amygdala thickens and becomes more reactive to stress, creating “false alarm” emotional signals. So, the fight-flight or freeze reaction of the primitive brain becomes overactive. These are changes in the brain making the symptoms of PTSD and other anxiety-related disorders. Mindfulness is the treatment of choice by the V.A. and many other health care providers. Through breath, mindfulness teaches us how to remain calm and gives us the ability to focus, concentrate, and remember.

Neuroplasticity is a term coined by Richard Davidson of UW-Madison. It describes the ability of the brain to make changes for wellbeing. Listed below are changes created in the brain with a 5-minute mindfulness practice.

·      Increase gray matter in the hippocampus—thus emotional healing of trauma reactions.

·      Decreases the gray matter in the amygdala, thus allowing it to be less reactive to stress and threats.

·      Mindfulness provides mental training, which is the practice of observing your thoughts, feelings, and sensations moment by moment with nonjudgment, viewing them simply as what they are, thoughts, feelings, and sensations.

Neurons process and transmit information through electrical and chemical signals.

Synapses are the small gaps between neurons that allow information to pass from one neuron to the next.

Neural Pathways connect relatively distant brain or nervous system areas with new behavior.

·      Every time we practice mindfulness, we strengthen a pathway. Habits are well-traveled pathways.

·      We can form new habits with repetition and practice.

·      Old pathways used less will weaken.

·      With repeated and direct attention toward the desired change, we all can rewire our brains.

Rewiring the brain takes place by changing our thinking, beliefs, and behaviors.

·      Meditation gives us the ability to be observers creating more regulation of our lives.

·      The brain can restructure itself in a way to bring more happiness and wellbeing.

·      We can change old habits by not participating in past behaviors, so the pathway diminishes.

·      Rewire also takes time and practice, so be patient with yourself.

·      Celebrate small steps in the direction you are going.

The neurology of self-compassion is studied by neuroscientists through studies they conduct to find how self-compassion affects the brain. They discovered how self-compassion strengthens the parts of the brain that makes us feel happier, more resilient, and open to others. In addition, it provides comfort for negative emotions in the present and can permanently heal painful memories from the past.

Panksepp & Biven published a book in 2012, The Archaeology of the Mind, demonstrating how the practice of self-compassion recruits neural pathways to produce oxytocin and endogenous opioids. These are chemicals that promote bonding and act to comfort negative emotions and reduce distress.

Self-compassion is a topic we cover in Week One.