Relaxation and Meditation: How Mysteries of the Brain Surprise Us

Have you ever heard of NSDR?

I admit that this abbreviation does not tell me much.

I found it by chance on the internet. The name was used for the first time by Prof. Andrew Huberman, a neurobiologist at Stanford University who runs a popular YouTube podcast. NSDR (Non-Sleep Deep Rest) is a new method of relaxation. The mind and the body are then on the edge of wakefulness and sleep, the brain generates delta waves, and the nervous system is leveled out. What do you think?

I do not know this method and have not come across research devoted to it, but any form of relaxation, as far as conditions allow, can be valuable to the brain. This leads to a reduction in brain activity and a specific regeneration of those neurons that activate our brain when necessary. This allows for higher cerebral cortex activity in less time and thus improves the ability of a faster reaction, but taking place under the watchful eye of our intellect which  controls emotions and behavior. It makes it possible for us to fully use the potential of our prefrontal cortex for careful, conscious and rational problem-solving. We know well from many studies that moments of silence favor increasing the brain’s readiness to take on challenges. So in this respect, it is not a surprise to me. However, we must also be aware that a properly functioning, healthy, well-rested (and well-slept) person should not experience the compulsion to put the brain into such deep states of quietness on the borderline of sleep to have an efficient mind. But if, for example, their work takes place in very dynamic and stressful conditions, they have attention deficit and a sense that they often make mistakes or do not work optimally, then it will certainly be valuable for them.

Where does this boom for mindfulness, relaxation and meditation come from? Today, I hear almost everywhere: “Meditate and you will be happier, your life will be better.”

Some data indicate that the mental condition of humanity is deteriorating. We are seeing an increase in the number of people suffering from various types of mood disorders. We also see serious problems with concentration and control of emotions and behavior. Our psyche seems delicate and weak. We all feel constant stress, and are unable to regulate it effectively. This is probably the reason for the enormous popularity of various techniques for reducing stress and unpleasant emotions. Stereotypically, we associate a Buddhist monk with an oasis of peace. It is on this stereotype that the popularity of meditation techniques, which have their roots in the East and have become popular in the Western world, is based.

I’m curious about what happens to the brain during relaxation or meditation.

Relaxation and meditation can be understood as two different states. Relaxation is a state in which we separate ourselves from the action of excess stimuli, often closing our eyes and/or at the same time exposing ourselves to delicate, rather familiar stimuli, such as music, and nature, which on the one hand reduces the state of arousal, and on the other evokes pleasant emotions. The mood improves, and we have a pleasant feeling of calming thoughts, which so far have been focused on stressful things. Reduced brain activity affects the limitation of the activity of our body, and the feedback flowing from it to the brain further increases the sense of relaxation.

Meditation, in turn, often requires considerable effort, especially at the beginning, consisting of focusing attention on a specific object or thought, repeating words, and visualizing or maintaining awareness of performed actions or surroundings. Different forms of meditation evoke diverse patterns of brain activity, but if we have to find their common denominator, it can be said that the state of meditation increases the activity of those areas of the brain that are associated with the attention process, which is rather opposed to relaxation, which is about slowing down this process.

Relaxation, of course, reduces stress but does not necessarily lead to lasting effects. Meditation, on the other hand, by strengthening the attention process, can lead to permanent results, such as the ability to efficiently select attention and control unpleasant emotions and stress, at any time.

Is there scientific evidence to support the impact of relaxation and meditation on health and well-being?

Of course, they exist, although there are not as many of them as you might think, at least in the area of brain research. Many scientific reports describe brain functioning in meditation practitioners, but these are not always systematic studies with appropriate control groups. However, we have data that show beneficial changes in the structure and functioning of the brain of people who practice meditation regularly compared to those who do not meditate or are just starting. There is also data indicating that meditation can be a helpful tool for people suffering from various disorders. And so it can have positive, long-term effects on the functioning of both the psyche and the body.

What specific areas of the brain are activated or change their structure as a result of regular relaxation, rest, and meditation practice?

One of these areas is the prefrontal cortex. It is the forward part of the brain, which as a result of meditation practice increases its volume, the density of gray matter. Grey matter forms our brain next to white matter, i.e. long protrusions of neurons used for communication between different areas of the brain.

This is an incredibly positive effect!

Yes, definitely beneficial. It is related to the improvement of information processing by this area of the cerebral cortex, which is involved in the control of emotions, behavior, situation analysis, creativity, attention, and consciousness… Basically, in every cognitive process. These anatomical changes, which go hand in hand with functional changes, are connected, among others, with the improvement of communication between the prefrontal cortex and various areas of the parietal cortex, which cooperates with the prefrontal cortex, e.g. in attention processes. I mean both the kind of attention in which our consciousness is directed outward, allowing us to consciously react to changes in our environment and the attention directed inward, in which we can process information in isolation from the outside world, making a kind of insight into ourselves or analyzing something that we have in memory. These connections improve just as much when a meditating person focuses on some objects in their environment, a particular thought, or a visualization made regardless of what is part of the reality in which they are.

Visualizations, in which a person imagines what they dream about and what they want to achieve, are also very popular today.

In this way, by controlling what we are focused on, we strengthen those neural pathways, related, among others, to the prefrontal cortex, that allows us to think, see, and be aware of what we want, not what reality “imposes” on us. When we practice this, we increase the ability of so-called cognitive control, we decrease the role of emotions that direct our attention to stimuli coming from our senses or memory, and we increase the participation of conscious, rational, cognitive processes thanks to which we can volitionally select what we are aware of, what our brain processes and what our thoughts are filled with. With such practices, the number of synapses, and connections between the neurons of the prefrontal cortex and the parietal cortex, as well as other structures, including the cingulate cortex, grows. Together, they create those loops in the brain that are responsible for the attention process. It is this growing number of synapses and the growing protrusions of neurons on which synapses are formed that causes an increase in the volume of the cerebral cortex, which thus can perform its functions more efficiently.

Can we graphically say that we create highways in the brain, thanks to which information moves faster?

Highways already exist, but we are increasing the number of lanes on these highways. We can imagine that in a person with attention deficits the road is one-lane, while in a person who, for example, practices meditation, the highway is genuine, a veritable Autobahn with a whole row of lanes. Improved functioning of attention, a key cognitive process, also allows for more efficient control over emotions and behavior, which is also one of the effects of meditation practice.  The basis for the improvement of functioning in the sphere of emotions and mood regulation, which can be observed in people practicing meditation, is also a decrease in the volume and activity of the key structure of the limbic system, i.e. the emotional system, which is the amygdala. This is particularly evident in the right hemisphere of the brain, which is sometimes associated with a greater role than the left in generating aversive emotions. A decrease in the volume of the amygdala can be responsible for reducing unpleasant emotions such as fear or anxiety. The lower the intensity of these emotions, the lower the level of stress, that is, the stimulation not only of the brain but also of the whole body, which can be observed in people practicing meditation in the form of slowing the heart rhythm, lowering blood pressure and other parameters activated in stress, as a result of stimulation of the sympathetic nervous system. Thus, with a decrease in the reactivity of the amygdala, not only does the level of stress activation of the brain but also the strength of physiological processes stimulation in the body lower. And the effect is that meditating people experience fewer symptoms of stress, and thus are less exposed to the negative effects of its too-strong or too-long-lasting action.

Does the brain have the ability to regenerate and adapt in the context of relaxation and meditation practices?

Indeed, although the formation of new neurons is limited only to memory-related areas, the plastic changes that are the basis for adaptation can affect all regions of the brain. These changes consist in the aforementioned increase in the number of synapses forming between neurons, but also in reverse processes, i.e. their reduction. Let’s imagine that the increase in the number of synapses that occurs in such areas of the cortex, such as the prefrontal cortex, the cingulate cortex, and the parietal cortex, leads on the one hand to an improvement in cognitive, intellectual, and control functions. On the other hand, the reduction in the number of synapses occurring in the amygdala, for example, leads to a decrease in sensitivity to certain stimuli. This, in turn, leads to a reduction in emotional and stressful arousal, and an improvement in conscious, rational control over these emotions. It is a recipe for the perfect adaptation to the challenges of modernity. But such a state will undoubtedly not be achieved by internet half-time gurus, because it is rather reserved, for example, for masters of this art. In other words, to achieve this state of brain functioning, long practice is needed to make the process of focusing attention efficient enough so that control over it ceases to be an effort and becomes a kind of habit, a learned automatic reaction.

Can relaxation meditation benefit people with neurological or mental disorders? Is there any evidence of the effectiveness of these methods in treating this type of affliction?

There is evidence of the effectiveness of relaxation meditation for people with neurological or mental disorders. Just look at this process from the perspective of the sick person. Let’s take depression, the most common mood disorder, as an example. It seems that meditation can be a simple way to increase control over emotions, which is important for people with depression. To begin the practice of meditation, it is necessary to develop in oneself a mechanism of attention control. In the case of people with depression, the attention process is often impaired due to the weakening of the functioning of the prefrontal cortex caused by chronic stress. The deeper the disorder is, the more weakened that part of the brain is, and therefore it is harder to meditate. Although theoretically, it would be good for such a person, they may not be able to experience this benefit. Another failure could only add additional stress, and disappointment, and weaken self-esteem and confidence in one’s abilities. Therefore, you need to be careful.

Meditation can be an effective tool in preventing such conditions. It increases resistance to this type of disorder. People who suffer from chronic stress, despite the deterioration of well-being, still function well cognitively and can achieve satisfactory meditation skills. It is also possible when, as a result of therapy, the patient begins to feel mentally fit enough to be able to cope with this challenge.

Can relaxation and meditation be effective in treating chronic diseases such as hypertension, heart diseases and digestive disorders? There is evidence to support the effectiveness of these practices in the case of such diseases.

Many of these diseases have their origin or worsen due to high levels and prolonged stress. Meditation as a method of reducing emotional tension can also effectively support the treatment of somatic diseases. Chronic stress disrupts various physiological processes, circulatory, digestive, excretory, as well as immune and other systems. Thus, its reduction can help to restore their proper functioning, so as not to at least worsen the patient’s condition. And the less discomfort, the better the effectiveness of the treatment, which probably everyone knows.

Does it also influence the reduction of pain?

People who feel a state of relaxation caused by something that brings them calm and improves their mood may have lower pain sensitivity. This means that experiencing not only the physical aspects of pain but also the emotional, which affects the negative well-being, can decrease. In other words, the pain becomes less unpleasant, evokes less emotions, and thus is not treated as so much adverse, threatening, or stressful. A similar effect can be observed in people who practice meditation. Although the physical sensation of pain does not decrease, its emotional value is reduced. The brain gives less negative overtones to the pain, which makes the experience itself less unpleasant for the meditating person.

Can prayer work the same way?

In a sense, prayer can be compared to a state of meditation. Repeating certain words or gestures during prayer may be similar to mantras known from certain types of meditation. Prayer is associated with repetitive practices, visualization and a feeling of connection with God. So there are common elements of meditation. Prayer makes it possible to focus attention, for example, on images and thoughts related to faith and God.  For a believer, who finds relief and peace in contact with the Maker, prayer can bring the same effects as meditation.

What are the latest and most fascinating discoveries concerning the brain in the context of our conversation? What trends, and new directions of research are particularly interesting here?

One of the most interesting findings was the observation that people with a reduced activity in a part of the parietal cortex called precuneus are happier. It is this part of the cortex that is involved, among others, in consciousness, in which we circulate with our thoughts detached from the external world, make insights, and create our inner “I”. These results may suggest that the less we focus on ourselves, the more happy we are. The less introspection we do, the fewer problems we realize. This is quite controversial, if only when faced with what we know about the effects of meditation, in which the same parts of the brain, developed and strengthened, i.e. as a result of the reverse process, can also become a source of happiness. Or maybe it is that if one controls their thoughts poorly, it is better not to think, and if they achieve mastery in this ability, then thoughts are what we want them to be and do not pose a problem, but become a source of happiness. We still don’t know enough about the brain.

Another fascinating subject of research, which still brings new data, is the process of memory. Memory is a key mechanism that affects many other processes in the brain, therefore findings in this area help us understand other complex aspects of brain functioning, including the process of attention and awareness.

Do these findings bring us closer to finding a cure for Alzheimer’s disease?

Research on this disease is ongoing and progressing continuously. We are getting closer to finding an effective drug or therapy that can help patients. The drug does not have to be the only solution, it can also be, for example, gene therapy. I think it is a matter of the next few years that we, as humanity, can effectively start dealing with neurodegenerative diseases. Discoveries in this field are not always spectacular and do not make headlines despite the fact that science is gradually, step by step, moving forward. I hope that we will reach a state in which we will understand how the brain works not only on a general level but with all the details that will allow for effective treatment of disorders and diseases that affect it.

I know people who think that solving crosswords, especially in old age, works very well for the brain, even protecting against Alzheimer’s disease. Others laugh about it and say that it does very well for the brain and memory to learn foreign languages.

From various studies, we know that solving crosswords alone is not enough to maintain the efficiency of our brain functions, including intellectual ones. Physical movement is much more beneficial for the brain. Solving crosswords is a mental exercise that activates the cerebral cortex and allows us to develop analytical, memory, and intellectual skills, but at a given moment it becomes a mental habit, consisting of repeating patterns that no longer pose an intellectual challenge.

But we can also look at solving crosswords from a different perspective: It provides the brain with satisfaction and builds the self-confidence associated with intellectual fitness. These may be small things, but they affect our mood and self-esteem. Of course, they are not a miracle remedy for all brain problems in old age. However, they are valuable and worth developing.

What mysteries about the brain are the current research focused on?

One of the biggest puzzles in neurology is understanding the process of consciousness. It’s something that we all experience and instinctively understand, but from a neurobiology point of view – unfortunately, not fully. We know the brain structures that are active when we are conscious, and inactive when we are unconscious. Anatomically, we know the basis of this process. However, we have not fully understood how this state – what we feel as self-awareness, and meta-consciousness – is created. This issue stands on the border of neurobiology and philosophy, and touches on metaphysical, transcendent matters – it is extremely interesting, sometimes drives one crazy and stubbornly defends itself against full scientific cognition.

Some suggest that consciousness transcends the boundaries of the brain.

Such a view would please everyone except neurobiologists because for them it is a kind of dogma that everything we experience in our psyche, including our consciousness, must have a neuronal basis. Only it is not fully known how. And that is the core of the problem. And the source of enormous stress due to the frustration which results from a lack of unambiguous answers. There is no advice, meditation is necessary.

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