presented by tim burns · mcewen, b.s.stress, adaptation, and disease: allostasis and allostatic...
TRANSCRIPT
MindfulnessandtheBrain
PresentedbyTimBurns
www.TimBurnsEducare.com
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