The Science Behind Mindfulness: How It Affects Your Brain

This week I wanted to share with you the neuroscientific facts and discoveries related to mindfulness and meditation. While I have been studying these subjects and the DeRose Method for over 25 years, I am not a neuroscientist. However, I do know one: my friend Doctor Renata Coura. She is a PhD of Neuroscience with 20 years of research experience, including 12 years in neuroscience. She is also a teacher of the DeRose Method in Paris. We got to know each other when we were both doing our teacher exams in 2008. I highly recommend “Un autre regard sur la performance”, in which she shares her vast knowledge. You can find it here: https://empowerment-center.fr/boutique/

Right, whether you are an executive, an athlete, or a creative professional, maintaining peak performance while managing your mental health, pressure and stress is crucial. Mindfulness, often confused with meditation, is a powerful skill that produces amazing results. 

Let us dive together with the help of Doctor Renata Coura and understand more about the science behind mindfulness and how the DeRose Method can affect your brain.

Understanding Mindfulness

Mindfulness refers to the state of being fully present and engaged in the moment, with a focus on your thoughts, emotions, and environment. It involves selective and sustained attention, allowing individuals to concentrate deeply on a single task while filtering out distractions.

The Neuroscience of Mindfulness

Selective attention is a cognitive process controlled by the reticular formation in the brainstem and modulated by the thalamus. When you train your mind to focus on one object, you’re honing the ability to practise selective attention and abstraction of senses. Achieving and maintaining this focus — despite external distractions — is what we call mindfulness.

Physical Impact of Mindfulness

Numerous studies have shown that mindfulness practices can have a profound impact on physical health. These practices lead to a reduction in heart rate and blood pressure, promoting cardiovascular health and strengthening the immune system through anti-inflammatory effects.

This translates to better physical resilience and endurance, essential for those who need to perform under pressure and maintain high energy levels.

Mental Impacts: Reducing Stress and Anxiety

Mindfulness has been shown to significantly reduce stress and anxiety levels. Chronic pain conditions, in particular, can be alleviated through regular mindfulness practice. By focusing on the present moment, individuals can break free from cycles of worry and negative thinking, which are often the root causes of stress and anxiety.

For professionals under constant pressure to deliver high-level outputs, this reduction in stress can lead to improved mental clarity and emotional stability, enabling better decision-making and performance under pressure.

Cognitive Enhancements: Boosting Focus and Creativity

Training in mindfulness strengthens cognitive processes, improving both selective and sustained attention, as well as working memory. Enhanced focus and creativity are particularly beneficial for performers who need to stay sharp and innovative in competitive environments.

Studies by Dr. Sara Lazar’s group and by Hölzel et al. (2011), revealed that mindfulness meditation increases grey matter density in the hippocampus (linked to learning and memory) and decreases grey matter in the amygdala (associated with stress and fear). These changes occurred after just eight weeks of daily meditation practice.

Another study by Velichokovsky et al. (2018) showed increased connectivity within the neocortex and between the neocortex, hippocampus, and amygdala, with a dominance of the right hemisphere over the left . This enhanced connectivity supports better integration of cognitive and emotional functions, crucial for peak performance.

Neuroplastic Changes: Long-Term Impact

Research indicates that mindfulness practice leads to neuroplastic changes in brain regions involved in attention control, emotional regulation, and self-awareness. These changes are not just structural but functional, enhancing the brain’s ability to adapt and optimise performance.

Additionally, mindfulness reduces activity in the parietal cortex, which is vital for integrating sensory information and spatial awareness. This reduction in activity may explain the increased abstraction of senses and the ability to maintain focused concentration during meditation.

A study by Kraft et al. (2018) highlighted the relationship between quality of life and the functional connectivity of the default mode network at rest, showing that improved connectivity is associated with better mental health and cognitive function.

The Role of Conscious Breathing

A common element in many mindfulness practices is conscious breathing, which stimulates the vagus nerves. These nerves, part of the autonomic nervous system, regulate parasympathetic functions across the body. Conscious breathing’s effect on the vagus nerve explains many of the physical and mental health benefits of mindfulness, such as improved heart rate variability and reduced stress.

Gerritsen and Band (2018) proposed the respiratory vagal stimulation model of contemplative activity, which suggests that the effects of conscious breathing on the parasympathetic nervous system are crucial for the impacts observed in mindfulness practices.

Understanding the science behind mindfulness reveals why it is such a powerful tool. By enhancing focus, reducing stress, and promoting cognitive flexibility, mindfulness helps individuals achieve their best performance in demanding situations. Incorporating mindfulness into daily routines can lead to sustained improvements in both personal and professional life, making it an indispensable practice for anyone striving for excellence.