Mindfulness and Physiology

Introduction

The Mind and body relationship

The mind and the body are not two completely separate components, but they are inter-
connected and coexisting at the same time with each other. The concept of mindfulness
acknowledges this connection and it explores how the mindfulness influences on the mind and
body relationship. For example, when an individual feel stressed, anxious, or overwhelmed there
is a physiological response from the body to counter the stimulation (Bjorntorp, 1991). various
different hormones get released during these situations enabling physical and psychological
effects.
Another study showed that individuals working in a high stress environment tends to develop the
metabolic syndrome ( a precursor in developing heart disease and diabetes). (Chandola et al,
2006). Therefore, it is evident that theses illnesses come about as a result of hormonal changes
which comes into effect as a result of a physiological response generated from a mental
stimulant. So, by practicing mindfulness, an individual will be able to control these effects by
regulating physiological responses through the control of the mind.
Stress reduction and relaxation response
As mentioned earlier, stress depicts a detrimental effect on the individual health of a person. This
effect is carried out through various different physiological mechanisms. stress will have a direct
effect on an individual’s circulatory, immunological, and nervous systems. (Esch et al, 2003).
Changes in heart rate, adrenalin and cortisol hormonal levels have been observed in among high
stress individuals (Brunner et al, 2002). Prolonged continuation of stress will result in the long
term prevalence of these conditions, and when that happens there will be irreversible
physiological changes in the human body resulting in the development of diseases.
Stress reduction can be achieved through practicing mindfulness. When stress is reduced through
mindfulness, it will produce a relaxation response in the body. This relaxation response in turn
will cause the reduction of release of excessive amounts of hormones such as adrenaline and
cortisol. This will cause the heart rate to remain in the normal range.
Impact on the nervous system
Mindfulness has a direct impact on the autonomic nervous system and the production of
autonomic nervous responses. The autonomic nervous system is comprised of both sympathetic
and parasympathetic nervous systems, and the sympathetic nervous system will generate the
flight or fight response during stressful situations, on the other hand parasympathetic nervous
system will produce the rest and digest response during non-stressful conditions.
While the flight and fight response can be useful at times such as during stressful situations, over
generation of this response can become harmful for the body.
There are various mindfulness based practices that are available such as yoga, meditations, body
scans, mindfulness breathing exercises ect. And there are also mindfulness based interventions
available such as the MBSR (MBSR) , MBCT (Mindfulness Based Cognitive Therapy) and the
PMR (Progressive Mind Relaxation).
Most of these mindfulness based interventions were popularized after the introduction of the
MBSR model by Jon Kabat-Zinn.
However, all of these exercises and interventions enhances parasympathetic system activity,
thereby they promote relaxation of the body counteractive to the fight or flight response. Causing
the body to relax, reducing the heart rate and promoting digestive activities.
Brain plasticity and mindfulness
There have been many research conducted regarding the relationship between brain physiology
and mindfulness, these research have shown that it is possible to alter the structures and
functions of the brain through mindfulness practices and thereby reshape the functions of the
body. This ability of the brain to reorganize the structures of the brain is known as
neuroplasticity. Neuroplasticity allows the brain to generate new neural connections and
reshape the existing ones.
It has been shown through research that regular mindfulness meditation increases the volume of
grey matter in the brain in the areas that are associated with self awareness, attention and
emotional regulation. Changes in these areas of the brain will improve the emotional stability,
endurance, cognitive function and overall mental wellbeing of the individual.
Enhancement of the immunity response
Immunity and mindfulness have a direct relationship with each other, it has been shown through
experimental evidence that mindfulness practices have an overall positive effect on the immune
system and the human body. It has been found that mindfulness based interventions has the
ability to regulate the immune response, that is, they can reduce the markers of inflammation
such as pain, swelling, elevated temperature ect.
In addition to this Mindfulness based interventions ( MBI's) have the ability to enhance this
immune response, it has been discovered that MBI 's bring about this effect through influencing
the increasing the production of antibodies and enhancing the immune cell activity. Moreover, it
has been found out that MBIs have a positive effect on enhancing the effect of vaccinations as
well.
Mindfulness and pain relief
Generally mindfulness generates a calming and relaxing effect on both the mind and the body.
This action of mindfulness is very important when it comes to dealing with patients who are
suffering from chronic pain due to terminal illnesses like cancer. Normally These patients get no
relief from body pain due to their disease condition. They do not get relief even from
medications, and part of their suffering is resulted in due to their mental distress. The action of
mindfulness is helpful for them at this instance because through the practice of mindfulness these
patients are able to calm their mind and this will bring relief to their mind and when their mind is
peaceful and relaxed it will also bring relief to their bodies.
In conclusion, the interdependence of the mind and body makes the connection between
mindfulness and physiology clear. Practices of mindfulness have a significant impact on
physiological reactions, stress reduction, and people's general wellbeing. People can control their
physiological responses by engaging in mindfulness practices, which lowers stress hormone
levels and increases the relaxation response. Additionally, mindfulness has an impact on the
autonomic nervous system, which increases parasympathetic activity and facilitates digestion
and relaxation. Furthermore, it has been shown that mindfulness meditation alters the brain's
neuroplasticity, resulting in enhancements of self-awareness, attention, emotional control, and
cognitive performance. Because mindfulness-based interventions control immunological
responses, boost immune cell activity, and increase the efficiency of immunizations, the immune
system also gains from them. Last but not least, mindfulness brings people comfort and this in
short can be summarized as the gist of the relationship between mindfulness and physiology.