A Short Lesson in Neuroscience
Today researchers study the brain through MRI
technology. Until now, we could only research the brain after death; therefore,
we believed our brains do not change after age twelve, and there is little
change in a person’s personality after age five. However, today we know that we
can rewire the brain for continuous change promoting healing, growth, and great
wellbeing. The research of Richard Davidson led to coining the word,
Neuroplasticity. A short lesson in neuroscience will help us understand how
mindfulness changes our brain. These changes show up in MRI technology.
Prefrontal Cortex
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. The limbic system triggers the fight-flight
or freeze chemicals.
The 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 have found that the hippocampus decreases in size when exposed to
long-term stress or trauma.
The amygdala
decides which part of our brain dominates in various situations. For example,
it determines what is needed by how we are breathing. If it believes we
are in grave danger, it will go into a primitive brain reaction called fight-flight
or freeze. On the other hand, when we breathe calmy, there is no need to
have the primitive brain in control, and we have access to our executive
functions. Thus, breath is an important tool for relaxation and clarity. When
exposed to long-term stress or trauma, the amygdala thickens and becomes more
reactive to stress, creating “false alarm” emotional signals. So, the fight or
flight 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 live
from our executive functions.
Neuroplasticity is
a term coined by Richard Davidson of UW-Madison. It describes the ability of
the brain to make changes as a way of healing. Listed below are changes created
in the brain when you silently observe without judgment.
· 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. You practice observing your thoughts, feelings, and
sensations moment by moment with nonjudgment, viewing them simply as what they
are, thoughts, feelings, and body sensations.
Neuron’s
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 a belief system
or new behavior.
· Every
time we think, feel, or do something, 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 towards the desired change, we all can rewire our
brains.
Pleasure and Reward Centers are
where the brain is wired to seek pleasure and reward; it believes they are
essential for survival.
· The
reward pathways are activated when the brain floods with dopamine (the
feel-good neurotransmitter).
· The
pleasure and reward system activates with a pleasurable behavior or substance
is consumed. It floods with dopamine, and the hippocampus remembers the
pleasure and the good feelings receiving an immediate sense of
satisfaction.
· The
faster and more intense the feeling of pleasure the more it becomes addictive.
When it becomes an addiction, the object can release two to ten times the
amount of dopamine to the reward system, and it does so more quickly until
tolerance develops.
Tolerance is
a condition where more and more of the substance is needed to create the
original high. Once tolerance begins, it produces withdrawal symptoms when it
is not there because the body believes the substance is required to survive.
Dopamine is
released when we anticipate and give in to our cravings and addictions.
Opioids
are also neurotransmitters. T
· They
promote more long-term rewards like wellbeing for accomplishing intentions.
· Opioids
are related to social contacts and when released creates good feeling that
enhance bonding.
· Rewiring
the brain takes place by changing our thinking, beliefs, and
behaviors. Meditation gives us the ability to be the observer 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 practices, so be patient with yourself.
· Celebrate
small steps in the direction you are going.
The neurology of
self-compassion is studied by neuroscientist 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. In Lesson Two, we share practices and more tips on
healing past emotional wounds with compassion.
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