Any condition that's caused or worsened by stress can be alleviated through meditation, says cardiologist Herbert Benson, MD, well known for three decades of research into the health effects of meditation. He is the founder of the Mind/Body Institute at Harvard Medical School's Beth Israel Deaconess Medical Center.
By Marion WinikThey talk your ear off, oblivious to your busy schedule. You'd do anything to shut them up, but how? These three easy steps will help you handle any motormouth so that you can get on with your day. Time is precious, as they say — which is why it's so incredibly frustrating when someone comes along and nonchalantly siphons it out of your day. We're talking about the way-too-chatty friend, relative, coworker, or acquaintance who latches on to you when you bump into her at the supermarket,...
"The relaxation response [from meditation] helps decrease metabolism, lowers blood pressure, and improves heart rate, breathing, and brain waves," Benson says. Tension and tightness seep from muscles as the body receives a quiet message to relax.
There's scientific evidence showing how meditation works. In people who are meditating, brain scans called MRI have shown an increase in activity in areas that control metabolism and heart rate. Other studies on Buddhist monks have shown that meditation produces long-lasting changes in the brain activity in areas involved in attention, working memory, learning, and conscious perception.
The soothing power of repetition is at the heart of meditation. Focusing on the breath, ignoring thoughts, and repeating a word or phrase - a mantra - creates the biological response of relaxation, Stan Chapman, PhD, a psychologist in the Center for Pain Medicine at Emory Healthcare in Atlanta, tells WebMD.
"Meditation is not difficult to learn," Chapman tells WebMD. "You don't need to see a therapist 40 times to learn it. But like tennis, it's a skill. You need to practice. In time, people develop the ability to produce these meditative, very relaxed states very quickly. When they meditate several times during the day, they become more relaxed during the entire day."
Some research on meditation's benefits:
Heart Health: Countless studies have looked at meditation and heart health. Regular practice has been shown to significantly help high blood pressure over the long term, according to government-sponsored studies conducted at the College of Maharishi Vedic Medicine in Fairfield, Iowa. Among those studies, one showed significant lowering of blood pressure and heart rate in black adults.