Boosting Brain Volume Through Meditation

By Ram Rao, Ph.D., Principal Research Scientist for Apollo Health

Meditation has a variety of positive effects on the brain. Research using techniques like MRI (Magnetic Resonance Imaging) has revealed that regular meditation can lead to beneficial volume changes in key areas of the brain associated with memory, emotional regulation, attention, and self-awareness. Here are some specific findings:

1) Prefrontal Cortex: This area is involved in planning, personality expression, decision-making, and moderating social behavior. Meditation has been linked to increased cortical thickness in this region, which may enhance cognitive functions.

2) Hippocampus: Associated with memory and learning, the hippocampus often shows increased gray matter density in individuals who meditate regularly. This may contribute to better memory and emotional regulation.

3) Amygdala: This region plays a crucial role in processing emotions such as fear and pleasure. Meditation has been found to reduce the size of the amygdala, which may help decrease stress and anxiety.

4) Posterior Cingulate Cortex: This part of the brain is involved in self-referential thoughts and mind-wandering. Meditation can lead to changes in this area, potentially aiding in reducing distractions and enhancing the ability to focus.

5) Temporal Parietal Junction: This area is associated with perspective-taking, empathy, and compassion. Meditation has been linked to increased activity and volume in this region, which might improve social interactions and empathetic responses.

Meditation has been shown to increase brain volume and improve cognition through several mechanisms:

1) Neuroplasticity & Enhanced Connectivity: Meditation promotes neuroplasticity, which is the brain’s ability to reorganize itself by forming new neural connections. This is particularly evident in regions associated with memory, attention, sensory processing, and emotional regulation. New neural connections enhance the connectivity between different regions of the brain. This improved connectivity facilitates better communication within the brain, leading to improved cognitive functions such as attention, memory, and problem-solving skills.

2) Reduced Stress and Cortisol Levels: Chronic stress can damage brain structures like the hippocampus. Meditation helps reduce stress and lower cortisol levels, thereby protecting the brain from stress-related damage and improving cognitive functions.

3) Increased Blood Flow: Meditation increases cerebral blood flow, which provides more oxygen and nutrients to the brain. This enhanced blood flow supports brain health and cognitive function.

4) Reduced Age-Related Brain Atrophy: Meditation may slow down age-related brain atrophy, preserving brain volume and cognitive function as individuals age.

Interestingly, work by Dr. Bredesen and his team — one observational study and one clinical trial — showed a significant reversal of AD symptoms, noticeable within three to six months of following the ReCODE program. In both studies, the majority of patients who incorporated the program, which includes meditation as one of its core components, showed significant improvements in hippocampal volume, while a few patients experienced a considerable reduction in the decline of hippocampal volume.

Thus, by practicing meditation regularly, individuals can foster positive changes in brain structure and function, leading to improved cognitive abilities and overall brain health. With various meditation styles available, you can choose any method that encourages consistent practice. There is no right or wrong way to meditate — it is a personal experience that can be tailored to fit your needs and personality. If you’re new to meditation, begin with just 2 to 5 minutes and gradually increase the duration as you become more comfortable. Meditation requires no special equipment and can be practiced anywhere. Explore different styles to find the one that best aligns with your lifestyle.

In our fast-paced lives, finding the time and space to meditate can seem challenging, and it may be hard to believe that you can completely clear your mind. However, all you need to get started is a few minutes of meditative stillness, and the benefits to your brain can last a lifetime. Our PreCODE and ReCODE members may access our Guide on Meditation, which includes information on the types of meditation and their health benefits.