The Benefits of Meditation

Physical benefits of meditation

To appreciate the profound physical benefits of meditation, it’s important to understand how chronic stress can wreak havoc on the body.

Stress stimulates the sympathetic nervous system, causing a surge of natural stress hormones (think: epinephrine and cortisol) in the bloodstream, which can negatively affect the body. For example, too much epinephrine (a.k.a. adrenaline) can increase the risk of heart attacks and strokes; too much cortisol can increase blood sugar levels, suppress the immune system, and constrict blood vessels. Eventually, chronic spikes in stress hormones can lead to an increase in blood pressure, heart rate, and cholesterol levels, disrupting immunity, energy levels, and sleep.

When the body and mind are relaxed, however — whether through meditation practice or other techniques — the parasympathetic nervous system is stimulated, causing the body to stop releasing stress hormones. Many people who meditate regularly have learned to condition their body to relax on demand, and, according to research, can more effectively manage stress. According to research from the University of California, Davis, people who used generalized meditations programs (not specifically Headspace) have lower levels of cortisol. A 2018 study found that medical students who used Headspace for just 10 days had a 12% decrease in stress; and a separate study found that people who used Headspace for 30 days reduced stress by a third.

Why is stress reduction so important? It lowers blood pressure, heart rate, and oxygen consumption, which results in higher energy levels and better immunity and sleep. Plus, stress reduction is key for diminishing the physical symptoms of many health conditions.

Take inflammation, for example, which is linked to stroke, heart disease, cancer, diabetes, and other serious diseases. According to a Harvard study, meditation not only can dampen the genes involved in the inflammatory response, but also promotes the genes associated with DNA stability.

Emotional benefits of meditation

The brain is the part of the body where meditation can really work its magic. It’s certainly true that we become more capable of coping with negative emotions when we meditate and practice viewing heightened emotions as passing states. But one of the most profound advantages of meditation is that it can not only change our mindset and perspective, it can also physically alter our brains, rewiring them toward more positive thoughts and emotions. Here’s how it works.

Meditation can decrease negative neurological connections to the medial prefrontal cortex — or the “me center” of the brain — dampening traits such as fear, stress, and anxiety. Alternatively, it also builds new positive neurological connections to the parts of the brain responsible for promoting traits like focus and decision-making.