Presented by Tim Burns · McEwen, B.S.Stress, adaptation, and disease: Allostasis and allostatic...

MindfulnessandtheBrain

PresentedbyTimBurns

www.TimBurnsEducare.com

Star WalkStar Walk

TheMindfulBrain Mindfulness

Payingattentioninaparticularway:onpurpose,inthepresentmoment,

andnon-judgmentally.

JonKabat-Zinn,Ph.D. Authorandfounder,

Mindfulness-BasedStressReduction(MBSR)program UniversityofMassachusettsMedicalSchool

RelaxationResponse

1.Sitcomfortablywithyoureyesclosed.

2.Payattentiontoyourbreathing,andrepeatawordorphraseorprayersilentlytoyourselfasyouexhale.

3.Whenyounoticeyourmindwandering(itwill)justnoticeitandpassivelybringyourattentionbacktoyourbreathing.

4.Practiceforapproximately20minuteseveryday(oratleast3-4timesperweek).

Source:Benson(1975,1987,2004)

ProvenBenefitsoftheRelaxationResponse

•Increasesawarenessofwhetheryouare

tenseorrelaxed•Reducestherestinglevelofyour

autonomicnervoussystem•Improvesconcentration

•Increaseshemisphericcommunication

•Transformsbraincellsandestablishesnewneuralpathways

Source:Benson,1975,1987,2003.

MindfulnessandAging

Chant out loud for 2 minutes

Chant in a whisper for 2 minutes

Chant in silence for 3 minutes

Chant in a whisper for 2 more minutes

Chant out loud for 2 more minutes

KirtanKriyaYoga

30-yearsofMBSRresearch:Improvedbrainfunction

Enhancedimmunefunction

Improvedaffect(reduceddepression,anxiety)

Reductioninpainlevels

Enhancedabilitytocopewithpainthatmaynotgoaway

Greaterenergyandenthusiasmforlife

Anabilitytocopemoreeffectivelywithbothshortandlong-termstressfulsituations.

Mindfulness-BasedStressReduction

http://www.umassmed.edu/cfm/stress/index.aspx

“Decreasedgrey-matterdensityintheamygdala,knowntoplayanimportantrole

inanxietyandstress.“

MassachusettsGeneralHospital(2011,January21).“Mindfulnessmeditationtrainingchangesbrainstructureineightweeks.”ScienceDaily

http://www.sciencedaily.com/releases/2011/01/110121144007.htm

Amygdala

PositivelyAlteredBrainStructure

“Increasedgrey-matterdensityinthehippocampus,knowntobeimportantfor

learningandmemory,….

MassachusettsGeneralHospital(2011,January21).“Mindfulnessmeditationtrainingchangesbrainstructureineightweeks.”ScienceDaily

http://www.sciencedaily.com/releases/2011/01/110121144007.htm

Hippocampus

PositivelyAlteredBrainStructure

“NewNeuronsTakeSixMonthsorMoretoMatureinNon-HumanPrimateBrain,StudyFinds”ScienceDaily(June6,2011)

S.J.Kohler,G.B.Stanton,UniversityofIllinois;andN.I.Williams,Sc.D.,PennsylvaniaStateUniversity.

PositivelyAlteredBrainStructure

ONETOSIXMONTHSTOMATURE

Bluelight

DigitaldementiaDigitaldementia

Increasescortisol

Damagetohippocampus

MindfulActivityinaDigitallyDistractedWorld

Contributestoobesity&TypeIIdiabetes

Contributestosleepdisorders

AutonomicNervousSystem

Sympathetic Parasympathetic

NervousSystem(SNS) NervousSystem(PNS)

Increases: Increases:

Bloodpressure Digestion

Fuelavailability Fuelshortage Activity Restandrecovery

Bloodclotting Resistancetoinfection

Adrenalhormones Endorphins

Gamma-25-100Hz(40hztypical).

Bindsconsciousperception

Beta–13-30Hz.Active,alert,concentration

Alpha–9-13Hz.Relaxedfocus,lighttrance,enhancedserotoninproduction

Theta–4-8Hz.Trance-likestate;enhancedcatecholamineaidsretentionoflearning

Delta–1-3Hz.Dreamlesssleep;HGHproduced

REM–RapidEyeMovement;dreaming

BRAIN-BODY-MINDSTATES

MindfulnessandAging

Telomeres

MindfulnessandAging

SympatheticNervousSystem

“Fightorflight”ExpendenergyOuterfocused

Highbrain-wavefrequencies

AutonomicNervousSystem

ParasympatheticNervousSystem

“Restanddigest”StoreenergyInnerfocused

Lowbrain-wavefrequencies

GENERALADAPTATIONSYNDROME

HOMEOSTASISNormal

ParasympatheticNS

SympatheticNS

AutonomicNervousSystem

ULTRADIANRHYTHMS MODULATEDMIND-BODYACTIVITIES

MINDRight-leftbraindominanceAttentionConcentrationLearningMemorySensationsPerceptionsEmotionsDreamingFantasyImaginationCreativityTrans-personalsense

BODYLeft-rightnasaldominanceAutonomicnervoussystemGene-cellmetabolismEndocrinesystemImmunesystemBreast-feedingHungerandsexDigestionWorkandsportsStressresponsePsychosomaticresponseCellularmetabolismDrugsensitivity

Source: E. Rossi, The 20 Minute Break: Using the New Science of Ultradian Rhythms

AutonomicNervousSystem

ParasympatheticNS

SympatheticNS

NewNormal

AutonomicNervousSystemALLOSTATICLOAD

GENERALADAPTATIONSYNDROME

Highandsustainedstressinstudentscanfoster:

•impairedcognition

•impairedcreativity

•increasedpressureonattention

•diminishedsocialskills

•disciplineproblems

•motivationproblems

McEwen,B.S.Stress,adaptation,anddisease:Allostasisandallostaticload.

AnnalsNYAcad.Sci.840:33- 44(1998).

GENERALADAPTATIONSYNDROME

ALLOSTATICLOAD

•Thephysiologicalcostsofchronicexposuretothestressresponse.

•Usedtoexplainhowfrequentactivationofthebody'sstressresponsecaninfactdamagethebodyinthelongrun.

•Whenchronicandpervasivethenewstablebase-lineisdifficulttowithdrawfrom.

SympatheticNervousSystem

Gaspedal

“Fightorflight”

Highbrainwavefrequencies

Expendenergy

OUTERFOCUS

ParasympatheticNervousSystem

Brakepedal

“Restanddigest”

Lowbrainwavefrequencies

Storeenergy

INNERFOCUS

AutonomicNervousSystem

AutonomicNervousSystem

•Activatesthevagusnerve

•Releasesserotonin

•Activatesalpha/thetawaves

Vagusnerve

Mindful(Diaphragmatic)Breathing

Source:S.ElliottandD.Edmonson,Coherence:TheNewScienceofBreath,2005

OptimalANSBalance

BreathandANSBalance