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Mindfulness Can Literally Change Your Brain
By Christina Congleton, Britta K. Hölzel, and Sara W. Lazar
The business world is abuzz with mindfulness. But perhaps you haven’t heard that the hype is backed by hard science. Recent research provides strong evidence that practicing nonjudgmental, present-moment awareness (aka mindfulness) changes the brain, and it does so in ways that anyone working in today’s complex business environment—and certainly every leader—should know about.1
We contributed to this research in 2011 with a study on participants who completed an eight-week mindfulness program.2 We observed significant increases in the density of their gray matter. In the years since, neuroscience laboratories from around the world have also investigated ways in which meditation, one key way to practice mindfulness, changes the brain. This year, a team of scientists from the University of British Columbia and the Chemnitz University of Technology were able to pool data from more than 20 studies to determine which areas of the brain are consistently affected.3 They identified at least eight different regions. Here we will focus on two that we believe to be of particular interest to business professionals.
The first is the anterior cingulate cortex (ACC), a structure located deep inside the forehead, behind the brain’s frontal lobe. The ACC is associated with self-regulation, meaning the ability to purposefully direct attention and behavior, suppress inappropriate knee-jerk responses, and switch strategies flexibly.4 People with damage to the ACC show impulsivity and unchecked aggression, and those with impaired connections between this and other brain regions perform poorly on tests of mental flexibility: They hold onto ineffective problem-solving strategies rather than adapting their behavior.5 Meditators, on the other hand, demonstrate superior performance on tests of self-regulation, resisting distractions and making correct answers more often than nonmeditators.6 They also show more activity in the ACC than nonmeditators.7 In addition to self-regulation, the ACC is associated with learning from past experience to support optimal decision making.8 Scientists point out that the ACC may be particularly important in the face of uncertain and fast-changing conditions.
The second brain region we want to highlight is the hippocampus, a region that showed increased amounts of gray matter in the brains of our 2011 mindfulness program participants. This seahorse-shaped area is buried inside the temple on each side of the brain and is part of the limbic system, a set of inner structures associated with emotion and memory. It is covered in receptors for the stress hormone cortisol, and studies have shown that it can be damaged by chronic stress, contributing to a harmful spiral in the body.9 Indeed, people with stress-related disorders like depression and PTSD tend to have a smaller hippocampus.10 All of this points to the importance of this brain area in resilience—another key skill in the current high-demand business world.
These findings are just the beginning of the story. Neuroscientists have also shown that practicing mindfulness affects brain areas related to perception, body awareness, pain tolerance, emotion regulation, introspection, complex thinking, and sense of self. While more research is needed to document these changes over time and to understand underlying mechanisms, the converging evidence is compelling.
Mindfulness should no longer be considered a “nice to have” for executives. It’s a “must have”: a way to keep our brains healthy, to support self-regulation and effective decision-making capabilities, and to protect ourselves from toxic stress. It can be integrated into one’s religious or spiritual life or practiced as a form of secular mental training. When we take a seat, take a breath, and commit to being mindful—particularly when we gather with others who are doing the same—we have the potential to be changed.
CHRISTINA CONGLETON is a leadership and change consultant at Axon Leadership, and has researched stress and the brain at Massachusetts General Hospital and the University of Denver. She holds a master’s degree in human development and psychology from Harvard University. BRITTA K. HÖLZEL conducts MRI research to investigate the neural mechanisms of mindfulness practice. Previously a research fellow at Massachusetts General Hospital and Harvard Medical School, she currently works at the Technical University Munich. She holds a doctorate in psychology from Giessen University in Germany. SARA W. LAZAR is an associate researcher in the psychiatry department at Massachusetts General Hospital and an assistant professor in psychology at Harvard Medical School. The focus of her research is to elucidate the neural mechanisms underlying the beneficial effects of yoga and meditation, both in clinical settings and in healthy individuals.
Notes
1.S. N. Banhoo, “How Meditation May Change the Brain,” New York Times, January 28, 2011.
2.B. K. Hölzel et al., “Mindfulness Practice Leads to Increases in Regional Brain Gray Matter Density,” Psychiatry Research 191, no. 1 (January 30, 2011): 36–43.
3.K. C. Fox et al., “Is Meditation Associated with Altered Brain Structure? A Systematic Review and Meta-Analysis of Morphometric Neuroimaging in Meditation Practitioners,” Neuroscience and Biobehavioral Reviews 43 (June 2014): 48–73.
4.M. Posner et al., “The Anterior Cingulate Gyrus and the Mechanism of Self-Regulation,” Cognitive, Affective, & Behavioral Neuroscience 7, no. 4 (December 2007): 391–395.
5.O. Devinsky et al., “Contributions of Anterior Cingulate Cortex to Behavior,” Brain 118, part 1 (February 1995): 279–306; and A. M. Hogan et al., “Impact of Frontal White Matter Lesions on Performance Monitoring: ERP Evidence for Cortical Disconnection,” Brain 129, part 8 (August 2006): 2177–2188.
6.P. A. van den Hurk et al., “Greater Efficiency in Attentional Processing Related to Mindfulness Meditation,” Quarterly Journal of Experimental Psychology 63, no. 6 (June 2010): 1168–1180.
7.B. K. Hölzel et al., “Differential Engagement of Anterior Cingulate and Adjacent Medial Frontal Cortex in Adept Meditators and Non-meditators,” Neuroscience Letters 421, no. 1 (June 21): 16–21.
8.S. W. Kennerley et al., “Optimal Decision Making and the Anterior Cingulate Cortex,” Nature Neuroscience 9 (June 18, 2006): 940–947.
9.B. S. McEwen and P. J. Gianaros. “Stress- and Allostasis-Induced Brain Plasticity,” Annual Review of Medicine 62 (February 2011): 431–445.
10.Y. I. Sheline, “Neuroimaging Studies of Mood Dis order Effects on the Brain.” Biological Psychiatry 54, no. 3 (August 1, 2003): 338–352; and T. V. Gurvits et al., “Magnetic Resonance Imaging Study of Hippocampal Volume in Chronic, Combat-Related Posttraumatic Stress Dis order,” Biological Psychiatry 40, no. 11 (December 1, 1996): 1091–1099.
Adapted from content posted on hbr.org on January 8, 2015 (#H01T5A).