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Writer's pictureVita Pires, Ph.D.

“Mindfulness Dosage: How Much Practice Does It Take to Reshape Your Brain?”


Recently, I received a question about a remark I made while interviewing Martine Bachelor in our Prison Mindfulness podcast. Many years ago, I attended a lecture Sara Lazar gave at Brown University, and at the time, I noted she remarked how '22 minutes' of meditation practice would increase part of the gray matter in the brain, specifically the insula.


I have used this tidbit in many prison classes I have taught on mindfulness and have noted that at the end of the class series, folks report that the 22-minute and its results idea had a significant impact and led them to do this practice daily. Many reported they felt it really 'changed their minds."


Here is some corrective info:

My number was off--it is 27 minutes rather than 22. Sara Lazar's research has shown that mindfulness meditation can significantly change brain structure, particularly sensory awareness and emotional regulation. Her studies, including one conducted at Harvard Medical School, indicate that mindfulness can increase gray matter density in key regions like the insula, hippocampus, and amygdala. These regions are involved in emotional regulation, memory, and processing sensory input. In particular, regular meditation can increase the size of the insula, an area responsible for self-awareness and empathy.


While I cannot find any direct reference to my misguided claim of 22 minutes, Lazar's studies commonly involve daily practices averaging around 27 minutes. The findings from these studies suggest that significant brain changes, such as increased gray matter in the insula, are possible within eight weeks of consistent mindfulness practice.


Increasing gray matter in the brain, particularly through practices like mindfulness meditation, has been associated with various cognitive and emotional benefits. The gray matter involves essential brain functions such as muscle control, sensory perception, memory, emotions, speech, decision-making, and self-control.


Here is what increasing gray matter can achieve:


1. Improved Emotional Regulation: Studies show that increased gray matter in the prefrontal cortex and the insula enhances one's ability to regulate emotions and respond to stress more effectively.

2. Enhanced Memory and Learning: Growth in regions like the hippocampus, crucial for memory formation and learning, can improve cognitive abilities, including memory retention and learning new information.

3. Increased Self-awareness and Empathy: More gray matter in areas like the insula is linked to heightened self-awareness and empathy, leading to better social interactions and emotional intelligence.

4. Better Stress Management: Increased gray matter in areas related to stress response, like the amygdala, helps reduce chronic stress and anxiety.


Dosage Prevents Shrinking Gray

The brain's gray matter shrinks if one doesn't practice meditation or engage in mental exercise and can naturally decline as part of the aging process, particularly in regions related to memory and cognitive functions. This decline is associated with memory problems and reduced mental flexibility in older age. However, engaging in activities like mindfulness, cognitive exercises, and learning can help slow down or even reverse this shrinkage, as the brain retains a degree of plasticity, even in adulthood.


The optimal "dosage" of mindfulness practice—how much meditation is necessary to see significant benefits—has been a subject of ongoing debate. While early studies, such as those by Sara Lazar, often mention an average of around 27 minutes per day of mindfulness practice for significant brain changes over eight weeks, there is no universal standard. Lazar's study participants who meditated for about 27 minutes daily showed increases in gray matter in key brain regions related to memory, emotional regulation, and empathy.


However, more recent discussions around dosage suggest that benefits can be achieved with varying practice lengths. For example:


1. Shorter practices (10–15 minutes): Some research and anecdotal evidence from mindfulness teachers indicate that even shorter daily practices (e.g., 10 minutes) can improve focus, stress reduction, and emotional regulation, though these effects may not be as robust as those of longer practices.

2. Consistency over length: Emerging studies emphasize the importance of consistency over the sheer size of individual sessions. Regular practice, even if shorter, might be more beneficial than infrequent, longer sessions.

3. Individual variability: Some researchers suggest that the "right" dosage may vary based on individual differences, including baseline stress levels, experience with meditation, and specific goals like stress reduction or emotional regulation.


While 27 minutes remains a commonly referenced benchmark, mindfulness researchers and practitioners are exploring a more flexible approach, considering that even shorter, regular mindfulness practice can yield meaningful benefits.


References:

Harvard Gazette - "Eight weeks to a better brain"

This source covers research by Sara Lazar that shows how meditation, particularly 27 minutes of daily mindfulness practice, can change brain structure, including increasing gray matter in the hippocampus and other regions. Source: Harvard Gazette, Eight weeks to a better brain. January 21, 2011 

ScienceDaily - "Mindfulness meditation training changes brain structure in eight weeks"

This article further explores Lazar's study, confirming the changes in gray matter and highlighting the benefits in stress reduction and emotional regulation after consistent mindfulness practice. Source: ScienceDaily, Mindfulness meditation training changes brain structure in eight weeks. January 21, 2011 

Harvard Gazette - "Meditation found to increase brain size." This source delves into the long-term effects of meditation, demonstrating how regular practice (typically 27 minutes a day) impacts regions like the insula and prefrontal cortex, which are critical for empathy and decision-making. Source: Harvard Gazette, Meditation found to increase brain size. May 26, 2015 

Merrell Family Foundation - "Harvard neuroscientist: Meditation not only reduces stress, here's how it changes your brain" An interview with Sara Lazar discusses how mindfulness meditation alters the brain and elaborates on the idea of dosage, with an average practice duration of 27 minutes a day leading to measurable benefits. Source: Merrell Family Foundation, Harvard neuroscientist: Meditation not only reduces stress, here's how it changes your brain 

Harvard Medical School - "Harvard neuroscientist: Meditation not only reduces stress, here's how it changes your brain This source reiterates the changes seen in the brain after mindfulness practice, including shrinking of the amygdala and increased gray matter in regions associated with memory and emotional regulation. Source: Harvard Medical School, Harvard neuroscientist: Meditation not only reduces stress, here's how it changes your brain. May 26, 2015 

Strohmaier, S. (2020). "The relationship between doses of mindfulness-based programs and depression, anxiety, stress, and mindfulness: A dose-response meta-regression of randomized controlled trials." Mindfulness, 11(6), 1315-1335DOI link  

Goldberg, S. B., et al. (2022). "A common factors perspective on mindfulness-based interventions." Nature Reviews Psychology, 1, 605–619. DOI link 

Frontiers in Psychology (2022). "Three potential neurovascular pathways driving the benefits of mindfulness meditation for older adults." Frontiers in Psychology article 

Scientific Reports (2021). "Mindfulness-based randomized controlled trials led to brain structural changes: an anatomical likelihood meta-analysis." Scientific ReportsDOI link 

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