BRAIN NOTES

BY TONY PEREIRA

Tony Pereira is an Independent Consultant and Founder of SuperTrouper365

STATE OF THE BRAIN: The more blue the brain, the less stress we feel.

She then undertook a six-week guided meditation course with the help of Thorsten Barnhofer, a professor of clinical psychology at the University of Surrey in the UK.

The session involved a single 30-minute session or two 15-minute sessions daily. After six weeks, Hogenboom had another brain scan to determine if there was any change in the brain. She says the results were amazing.

One-half of her amygdala had reduced in size. The larger the amygdala, the more prone we are to stress and anxiety.

Another noticeable change was to her cingulate cortex. This is part of the limbic system and is involved in our behavioural and emotional responses.

Thirdly, the default mode network, a region that becomes active when the mind wanders and ruminates, slightly increased in size over the six weeks, indicating increased control of that region.

She says in her article:“ It also resonates with what I had noticed during my sessions. Over time, I found I was able to keep my mind more restful – I was better able to zone out busy thoughts.”

UNDERSTANDING MINDFULNESS

Mindfulness is the practice of focusing attention on the present moment with a non-judgmental awareness of thoughts, feelings, and surroundings. It involves deliberate attention to experiences as they unfold, fostering a state of calm, clarity, and acceptance.

Mindfulness can be cultivated through meditation, breathing exercises, and mindful living, which includes activities such as mindful eating and walking.

Neuroscientists have for some time now carried out research on the impact of mindfulness on the brain. Beyond what Hogenboom shared about her experience with mindfulness, here are some other benefits of regular mindfulness exercises.

RESHAPING THE BRAIN

1. Strengthening the prefrontal cortex: The prefrontal cortex, responsible for decision-making, problem-solving, and self-control, plays a crucial role in cognitive function. Studies using MRI

scans have shown that mindfulness meditation increases grey matter density in the prefrontal cortex. This enhancement leads to improved focus, better impulse control, and more effective decision-making.

2. Enhancing connectivity between brain regions: Mindfulness fosters better connectivity between the amygdala and the prefrontal cortex, improving the brain’ s ability to regulate emotions. This connectivity allows for a more measured response to stress and anxiety rather than immediate, reflexive reactions. A well-connected brain enhances self-awareness, resilience, and cognitive flexibility.

3. Increasing grey matter in the hippocampus: The hippocampus, essential for memory and learning, benefits significantly from mindfulness practices. Scientific research has found that individuals who engage in regular mindfulness meditation exhibit increased grey matter volume in the hippocampus. This increase enhances memory retention, learning capacity, and overall cognitive function.

PSYCHOLOGICAL BENEFITS

1. Reducing Stress and Anxiety: Mindfulness decreases the production of cortisol, the body’ s primary stress hormone. By reducing cortisol levels, mindfulness lowers stress and anxiety, creating a calmer mental state. Additionally, mindfulness teaches individuals to observe their thoughts without getting overwhelmed, promoting emotional balance.

2. Enhancing Emotional Regulation: By improving connections between the prefrontal cortex and amygdala, mindfulness helps individuals manage emotions more effectively. This capability reduces impulsive reactions and fosters a greater sense of control over thoughts and feelings. As a result, people practising mindfulness tend to exhibit lower levels of anger, frustration, and emotional distress.

3. Improving Focus and Attention: With constant distractions from digital devices and task-switching demands, maintaining focus has become challenging. Mindfulness training strengthens attentional control, allowing individuals to concentrate better and filter out distractions. Studies have found that even brief mindfulness training enhances sustained attention and

working memory.

4. Boosting Mental Resilience: Mindfulness cultivates resilience by changing the brain’ s response to adversity. It enables individuals to develop a nonreactive awareness of difficult situations, reducing the impact of negative experiences. This resilience protects against mental health disorders such as depression and post-traumatic stress disorder( PTSD).

VISUALISING THE IMPACT

A visual representation of the brain regions that benefit from mindfulness can help illustrate its profound impact:

• Prefrontal Cortex( Improved decisionmaking and impulse control)

• Amygdala( Reduced stress and emotional reactivity)

• Hippocampus( Enhanced memory and learning)

• Anterior Cingulate Cortex( Improved emotional regulation and focus)

I • nsula( Increased self-awareness and empathy)

INCORPORATING MINDFULNESS

1. Mindful Breathing A simple yet effective mindfulness technique involves focusing on the breath. Taking slow, deep breaths while observing inhalations and exhalations can anchor attention to the present moment and reduce stress. A common way of mindful breathing is the 4-7-8 method. Here, we inhale for four counts, hold for seven counts and exhale for eight counts. This cycle can be repeated four or five times. It activates the parasympathetic nervous system, which helps us relax. 2. Mindful Meditation Practising meditation for even 10-15 minutes daily can rewire the brain for improved emotional regulation and cognitive function. Meditation involves sitting quietly, focusing on the breath, and bringing attention back when it wanders. 3. Body Scan Meditation This practice involves paying close attention to bodily sensations, starting from the head and moving down to the toes. It promotes relaxation, increases body awareness, and alleviates physical tension.

CONCLUSION

We take brain health for granted. Our bodies would, however, benefit from a program that keeps them healthy. The question to ask ourselves is simply this:“ How much time are we willing to invest daily to keep the mind healthy?” – THE HEALTH