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Mindfulness Effects on Brain Structure

Holzel et al. (2011) investigated the effects of an 8-week Mindfulness-Based Stress Reduction (MBSR) course on brain structure, specifically focusing on changes in grey matter concentration in the hippocampus, temporo-parietal junction, and posterior cingulate cortex. MRI scans revealed significant increases in grey matter in the MBSR group compared to a control group, suggesting that mindfulness practice can lead to structural brain changes associated with learning, memory, and emotional regulation. The study highlights the potential benefits of mindfulness not only for stress reduction but also for improving overall psychological health.

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Divya Wajapey Andewadikar
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11 views4 pages

Mindfulness Effects on Brain Structure

Holzel et al. (2011) investigated the effects of an 8-week Mindfulness-Based Stress Reduction (MBSR) course on brain structure, specifically focusing on changes in grey matter concentration in the hippocampus, temporo-parietal junction, and posterior cingulate cortex. MRI scans revealed significant increases in grey matter in the MBSR group compared to a control group, suggesting that mindfulness practice can lead to structural brain changes associated with learning, memory, and emotional regulation. The study highlights the potential benefits of mindfulness not only for stress reduction but also for improving overall psychological health.

Uploaded by

Divya Wajapey Andewadikar
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Holzel et al (2011) -

mindfulness and brain


scans
Much of our brain structure is symmetrical down the centre line (from
the nose to the back of the head). As a result, many of our brain areas are bilateral - they are
found on both the left and right sides or hemispheres.

The motor and somatosensory cortex are present in both sides of the brain (the left side of the
body is represented by the right side of the brain and vice versa).Broca’s (speech production) and
Wernicke’s area (language comprehension) are found only in the left hemisphere.

MRI techniques: MRI scans produce a magnetic field around the head. Protons in the brain line up
with the magnetic field around. When the magnets are turned off, the scanner detects energy
released as the protons return to their original position.

The proton concentration varies in different kinds of brain matter, therefore the scanner is able to
create a very detailed picture of the brain.

People who have metal in their bodies (such as pacemakers, metal plates, shrapnel) are unsuitable as
these would be attracted to the magnets.

Aim: To identify changes in specific brain regions as well as the whole brain, by comparing grey
matter concentration before and after a mindfulness course.

Experimental design: Experiment using a longitudinal design - PPs were tested before and after an
intervention

Self report: Five Facet Mindfulness Questionnaire (FFMQ) - Baer et al, 2006.

What are the Five Facets Assessed here?


1. Observing
2. Describing
3. Acting with awareness
4. Non-judging of inner experience
5. Nonreactivity to inner experience

Independent variable: exposure to an 8 week mindfulness-based intervention, the MBSR


(Mindfulness-Based Stress Reduction course). PPs had a weekly session of 2.5hrs for 8wks with a
full day session in the last week.

The mindfulness exercises intended to develop awareness of present-moment experiences and a


compassionate, non-judgmental view. They included:

A ‘body scan’ where attention is guided in a sequence through the whole body, ending with the
perception of the body as a ‘complete whole’

‘Mindful yoga’ - gentle stretching/slow movements/breathing exercises to raise awareness of the


moment-to-moment experience

Sitting meditation - focused on the sensation of


breathing/sights/sounds/sensations/thoughts/emotions. 45-min recording was given to each PP as
‘homework’ for daily practice.

During the sessions, advice was given on how to incorporate mindfulness into everyday life as a
coping mechanism.

Sample: 8 males and 10 females all enrolled on the MBSR course at the University of Massachusetts
- all enrolled because they wanted to reduce stress or had a referral by a doctor. All had received a
discounted MBSR course fee.
16 in the final results (2 males left after the first MRI session due to discomfort)

Mean age of 38

13 caucasian, 1 Asian, 1 African American, 1 multi-ethnic PP

All had given written consent. Control group:

7 males/10 females
Av age: 39 years

Had the same eligibility criteria as the experimental group (i.e. ‘on a wait-list’ for MBSR). PPs in
both experimental and control had MRI scans of their brains on two occasions. PPs in the
experimental group - two weeks before and two weeks after the MBSR course (average of 56 days
between the two scans). RoI analysis: ‘regions of interest’ analysis of particular brain areas as well
as a ‘whole brain’ analysis. The two regions of interest were the hippocampus and on both sides
of the brain (bilateral hippocampii) and the bilateral insulae.
PPs had to report on the amount of homework they did independently as well as the amount of
time on each activity. Grey matter in the left hippocampus was no different at the start of the
research between experimental and control, nor were there any changes in grey matter
concentration in the control group between the two test points. Four clusters in the brains of the
MBSR group were found to have significantly increased in grey matter concentration: posterior
cingulate cortex, left temporo-parietal junction and in the two parts of the cerebellum (greater
than the control group)

No decrease in grey matter for the MBSR group, although small reductions in grey matter
were noticed in the control group over the study [Link] in this region were detected in
the MBSR group between pre- and [Link] change did not correlate with the amount of
homework or changes in the FFMQ scores.

MBSR PPs: 22.6 hours on mindfulness homework during the course/27mins per day.

Correlation coefficient between body scan and sitting meditation was r= -0.26 and between yoga
and sitting meditation was r = 0.49. PPs in the MBSR significantly increased their mindfulness
scores. When compared to the control group, the changes in mindfulness scores of the MBSR group
were significant on all of the 3 subscales.

Conclusions: Structural changes in the left hippocampus arise within an 8wk period of a
mindfulness course. Since the hippocampus plays a role in learning and memory, this suggest that
during the MBSR course, PPs had experiences that changed the hippocampal grey matter.

The Temporo-parietal junction (TJP) is important in the way we see ourselves or self-referential
processing - which refers to our unity of self and our physical body. When processing in the TJP is
impaired, this self-referential system can become faulty and lead to out of body experiences. It
also helps to understand Theory of Mind (the understanding that people have different thoughts
and feelings to our own)

The PCC has a role in the way we judge the relevance of stimuli to ourselves, for example assessing
how important an experience is to our emotional and autobiographical context. These functions arise
in mindfulness too (e.g. noticing moment-to-moment experiences). The areas within the cerebellum
that were identified as changing due to mindfulness have a role in regulating emotions and cognition
for healthy psychological functioning.

The TJP, PCC and hippocampus comprise of a system linked to recalling the past, thinking
about the future, considering others’ viewpoints and taking turns. This contributes to the way in
which autobiographical information enables an individual to consider alternative perspectives.
I&D: Application to real life: mindfulness is encouraged not just for stress reduction, but
potentially for helping people to sleep and improving physical health - by understanding the brain
changes associated with mindfulness as well as the areas of the brain that are affected,
mindfulness techniques and their benefits can be improved.

Common questions

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The temporo-parietal junction (TPJ) is important for self-referential processing and Theory of Mind, as it helps understand others' perspectives and our own self-image . The posterior cingulate cortex (PCC) helps assess the emotional and autobiographical significance of experiences . Impairments in these areas could lead to difficulties with social cognition and self-awareness, resulting in issues like theory of mind deficits or out of body experiences .

Participants in the MBSR course significantly increased their mindfulness scores on all three subscales of the Five Facet Mindfulness Questionnaire, indicating a marked improvement in aspects such as observing, describing, and acting with awareness . This reflects the effectiveness of the course in enhancing mindfulness practice and self-awareness .

The study demonstrates significant neuroplasticity in adult brain structures, evidenced by increased grey matter concentration in regions such as the hippocampus, temporo-parietal junction, and cerebellum following an 8-week mindfulness course. These changes highlight the brain's capability to adapt structurally in response to cognitive practices like mindfulness, emphasizing potential pathways for cognitive and emotional enhancement through intentional focus and awareness exercises .

Participants with metal in their bodies were excluded from MRI scans because metal can be affected by the magnetic fields used in MRI, posing safety risks and potentially distorting the imaging results. This exclusion criterion highlights a limitation and challenge in neuroimaging research, where safety and accuracy must be balanced, sometimes limiting participant inclusion .

Broca’s area, responsible for speech production, and Wernicke’s area, responsible for language comprehension, are both located in the left hemisphere of the brain. This lateralization supports the understanding that language processing is primarily managed by the left hemisphere, aligning with the common neuroanatomic theory of hemispheric specialization .

The increase in grey matter in the left hippocampus observed in participants after the MBSR course is indicative of enhanced learning and memory capabilities. Since the hippocampus plays a crucial role in these cognitive functions, its structural changes suggest that mindfulness practices may facilitate learning and improve memory by engaging and developing this brain area .

Participants of an 8-week Mindfulness-Based Stress Reduction (MBSR) course showed increases in grey matter concentration in the posterior cingulate cortex, the left temporo-parietal junction, and two parts of the cerebellum . These increases suggest improvements in self-referential processing, emotional regulation, and Theory of Mind, indicating that mindfulness can significantly impact cognitive and emotional processing. No decrease in grey matter was observed for the MBSR group, unlike small reductions in the control group .

MRI techniques in this study produced a magnetic field around the participants' heads. Protons in the brain aligned with this magnetic field, and upon turning off the magnets, the scanner detected energy released as the protons returned to their original positions. Variations in proton concentration in different brain matter types allowed the MRI to create detailed brain images, revealing changes in grey matter structure after the MBSR course .

The study's findings, showing structural brain changes linked to enhanced emotion regulation and cognition, suggest that mindfulness techniques can be broadly applied to improve psychological functions beyond stress reduction, such as enhancing sleep quality and physical health. Understanding the specific brain areas affected helps tailor mindfulness practices to target different psychological and cognitive issues .

The lack of correlation between changes in grey matter concentration and the amount of mindfulness practice homework or changes in FFMQ scores suggests that structural brain changes due to mindfulness may not directly depend on the quantity of practice. This points to the quality of mindfulness practice or inherent individual differences as more critical factors, indicating that even minimal consistent practice might induce neural changes, independent of self-reported mindfulness improvements .

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