What Neuroscience Says About Mindfulness
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You've certainly heard the phrase "a healthy mind, a healthy body," and these days, that phrase is more true than ever. After all, neuroscience and mindfulness began to walk side by side, revealing the power that mindfulness has over our brains — and, consequently, over our lives.
While the mindfulness Once considered a spiritual practice or Eastern philosophy, it is now the subject of serious study in renowned laboratories and universities around the world. We are witnessing a silent revolution that shows: you can train your brain for greater focus, emotional balance, and well-being. Want to explore this topic further? Check out this article!
What is Mindfulness?
To begin with, let's learn or remember the concept of mindfulness. THE mindfulness is the practice of being aware of the present moment with attention and without judgmentIt may seem simple, but in a world where everything demands urgency, stop and just be it's almost a superpower.
Unlike traditional meditation, the mindfulness can be applied anywhere: while walking, eating, listening to someone, or even brushing your teeth. The goal is redirect your mind to the now, even when she insists on rambling.
What is Neuroscience?
THE Neuroscience is the field that studies the nervous system, with a special focus on the brain. In this way, it seeks to understand how we think, feel, remember, learn—and yes, how we react to stress or cultivate inner peace.
In this sense, it is thanks to this that we know today that the brain is plastic: that is, it adapts, changes shape, and creates pathways based on experiences. In this way, we can literally reprogram our mind with the right tools. And the mindfulness is one of them.
As the mindfulness acts on the human brain
Prefrontal cortex: focus, choices and self-control
THE prefrontal cortex is the region of the brain responsible for planning, focus, emotional regulation, and decision-making. So, when we practice mindfulness, we activate and strengthen this area. Studies show that regular meditators have more gray matter in this region—which means greater clarity and self-control.
“Mindfulness activates the prefrontal cortex, improving focus, mental clarity, and decision-making.”
Amygdala: less fear, less reactivity
The amygdala is a kind of internal alarm: it goes off when you feel fear or stress. But it can also become hyperreactive—and then anxiety attacks, emotional outbursts, and even panic attacks occur.
Research reveals that the mindfulness reduces amygdala activity, helping the mind better cope with challenging situations without going into survival mode.
“Mindfulness practices reduce amygdala activity, decreasing fear, anxiety, and emotional reactivity.”
Hippocampus: memory and emotional resilience
The hippocampus is crucial for memory and learning, but it also influences our ability to regulate emotions. The practice of mindfulness increases the volume of the hippocampus, strengthening both memory and emotional stability.
“Mindfulness stimulates the growth of the hippocampus, promoting a more resilient mind and sharper memory.”
Default Mode Network: The Mind That Travels and Returns
The call default mode network The Default Mode Network (DMP) is activated when the mind is distracted, wandering between past and future. The DMP is active when we daydream, recall memories, or plan for the future. This network is especially active when we experienceoverthinking”, that is, that endless rumination about some situation that won't leave our minds. It is precisely this state that causes us anxiety, regrets, or worries.
With the mindfulness, this network becomes less active, which keeps us more present and less stuck in negative daydreams.
Neuroplasticity and the trained mind
The idea that the brain is immutable is a thing of the past. Thanks to neuroplasticity, we know that experiences and habits shape the brain like clay in the hands of a craftsman.
And the mindfulness is one of those habits. So, the more you practice, the more you strengthen the neural connections related to calm, empathy, focus, and well-being.
“Mindfulness is brain training that, through neuroplasticity, transforms the structure of the mind.”
Scientific studies that prove the effects of mindfulness
Harvard, Stanford, MIT, Oxford… there is no shortage of universities conducting studies on the mindfulness. One of the most cited is that of Sara Lazar, of Harvard Medical School, who demonstrated significant brain changes in just 8 weeks of meditation mindfulness.
Other studies, published in journals Psychiatry Research and Brain Imaging Behavior, revealed an increase in gray matter density in areas linked to self-regulation, learning and empathy.
One review study carried out in 2021 analyzed several interventions in different areas using the mindfulness and has demonstrated beneficial effects in the treatment of depression, anxiety, stress, insomnia, psychosis, pain, hypertension, weight control, cancer-related symptoms, as well as improvements in prosocial behaviors.
Other review study published in the Brazilian Journal of Cognitive Therapies showed that interventions based on mindfulness can improve executive functioning, academic performance, self-regulation, behavioral regulation, and working memory in children and adolescents, promoting resilience and well-being.
There are several other studies that show the benefits of mindfulness.
Proven benefits of Mindfulness according to Neuroscience
- Reduction of chronic stress
- Decreased symptoms of depression and anxiety
- Improved sleep and quality of life
- Increased focus and mental clarity
- More empathy and emotional intelligence
- Improvement in the immune system
These benefits are cumulative: the more you practice, the more your brain responds.
How to apply the Mindfulness science-based
You don't need to become a monk to reap the rewards of mindfulnessHere are some evidence-based practices to incorporate into your daily life:
- Conscious breathing for 3 minutes before starting the day or an important task
- Emotional check-in: stop, breathe and observe how you are feeling, without judging
- Mindful walking: when walking, observe the movement of your body and the sensation of your feet touching the ground
- Conscious eating: feel the smell, the texture, the taste of each bite
Start small. But start.
In short…
Neuroscience has not only validated the mindfulness as he also showed us why it works. In this way, what was once just ancient wisdom is now also scientific evidence.
Therefore, training the mind is as important as training the body. And with the mindfulness, you don't just improve your mental health — you rewire your brain to live with more presence, balance, and purpose.
Questions and answers about neuroscience and mindfulness (FAQ)
1. What is it? mindfulness in neuroscience?
Mindfulness It is a practice that, according to neuroscience, activates brain areas linked to focus, empathy and emotional regulation, promoting structural changes in the brain.
2. Which areas of the brain are most impacted by mindfulness?
Mainly the prefrontal cortex, amygdala, and hippocampus. These regions are related to decision-making, stress, and memory.
3. The mindfulness really change the brain?
Yes. Neuroimaging studies show that regular practice changes brain structure and function—an example of neuroplasticity in action.
4. How long does it take for the mindfulness start to take effect?
Research indicates that 8 weeks of consistent practice are already enough to generate detectable changes in the brain and mental health.
5. The mindfulness can help treat anxiety and depression?
Yes. Several studies indicate that mindfulness reduces symptoms of anxiety and depression, and is even used in therapeutic protocols such as MBCT (Mindfulness-Based Cognitive Therapy).
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Image: Freepik
Marcel Castilho is an expert in neuromarketing, neuroscience, mindfulness and positive psychology. In addition to being an advertiser, he also has a Master's degree in NLP – Neurolinguistic Programming. As the owner and founder of the communications agency VeroCom and also of the digital agency Vero Contents, he has been studying human behavior for over 30 years.
