3 scientific explanations how mindfulness works
Allow me to present three neurobiological explanations to help you understand mindfulness. Here’s what happens when we choose to intentionally pay attention to the present moment.
1. Re-balances the autonomic nervous system (ANS)
Mindfulness supports our ANS to recover faster out from the fight-or-flight mode.
opposite and complementary
The autonomic nervous system (ANS) regulates most of our bodily functions like breathing and heartbeat – without our intervention. It cycles automatically between two modes: fight-or-flight (sympathetic) and rest-and-digest (parasympathetic). When one is switched on, the other is off.
In our modern, multi-tasking and multi-sensory lives, the sympathetic system must constantly be performing in overdrive! Dr. Peter Levine, a contemporary psychologist specialising in trauma, points out that our ANSs are regularly dysregulated. Regular mindfulness practice acts like an antidote, allowing the parasympathetic branch to soothe more often.
restoring balance of mind
In my 20 years of being in the fast-paced, result-oriented world of technology, I’m convinced my ANS hardly got the chance to soak long in the rest-and-heal mode.
As mindfulness becomes a habit, we will be more aware of our thoughts and emotions. Even if they are anxious thoughts or upsetting emotions. Over a dinner conversation, we can catch ourselves worrying about a project deadline. We can gently shift back to enjoying the dialogue. By recognizing our mindstate, we are purposely signaling the ANS to resume its healthy rhythm.
2. Returns control back to the prefrontal cortex (PFC)
Think of the prefrontal cortex (PFC) as the CEO of your brain. Mindfulness strengthens your CEO.
wise owl vs watchdog
The PFC, the brain part right behind your forehead, is the decision-maker, planner and judge. It’s assuring to know that someone is in charge. This is the owl.
Then there is the amygdala. This is the watchdog. Acting like an alarm switch, it activates the rest of the brain when it detects a threat. When the switch flips, the PFC is inaccessible. The rest of the brain channels all its energy and resources to protect you. Imagine reflexively jumping away from a snake that had slithered into your path.
When the amygdala is activated, it takes some time for control to be restored back to the PFC.
time out, old friend
If you are actually out in the wilderness, being in a heightened state is natural. But when your amygdala is firing from imagined threats, anxieties or fears at the office or classroom, it can be crippling. You’ll make less informed decisions.
Through mindfulness training, you are strengthening your brain ‘muscles’ to regain control of your brain’s executive functions. Imagine during a tense discussion, you are able to take a step back, see the big picture, and propose plausible alternative solutions. All because you can get back into the right frame of mind.
3. Rewires the brain (neuroplasticity) from experiences
Regular mindfulness training physically alter our brains. Our neural circuits rewire to strengthen experiences of tranquillity and kindness.
the brain is clay
Our brain has over 86 billion neurons. A neuron is a basic cell unit that processes and transmits information. One neuron has 10,000 connections to other neurons!
Around the 1920s-60s, scientists discovered the concept of neuroplasticity, that our brain is mouldable and changes throughout our whole lives. Neurons and their connections are constantly wiring and rewiring based on mental activities and experiences. For example, scientists found that blind people used their visual cortex to remember words. Since the intended function to see is not called upon, the neurons there changed structure for memory purposes instead.
your better self
Hence with mindfulness training, we can relate with our thoughts and emotions in positive ways. Starting this habit of intentional awareness will lay down new neural pathways and alter our brain activities. By not reacting when triggered, we condition our mind for calm. Evaluating our relationships with our experiences, we start to form meaningful connections. Those with ourselves, loved ones and people around us.
Brain researcher Jill Bolte ‒ who experienced, observed and survived a massive stroke ‒ explains brilliantly what’s going on in the teenager’s brain to make us who we are as adults, including neuroplasticity and synaptic pruning.
browse articles and FAQs.
closing thoughts
direct experience
While I expect research results to continue being published, I would like to invite you to conduct your own experiments. After all, you have gotten this far. Accept what makes sense to you, discard whatever that don’t fit. Complement your curiosity by attending one of my upcoming group classes, or arrange for a private session or corporate workshop.
hand model of the brain
Dr. Dan Siegel explains about prefrontal cortex and amgydala using his hand model to a 13-year-old at TEDex.
退一步海阔天空
If you are patient in one moment of anger, you will escape a hundred days of sorrow.
Chinese proverb
experimentnow