The $7-minute fix

A new study has found that as little as 7 minutes of meditation can alter brain waves, promoting relaxation and focus.. The research, published in the journal Mindfulness, was co-led by Dr. Balachundhar Subramaniam, a professor of anesthesiology at Harvard Medical School.

The study involved 103 adults with varying meditation experience, from novices to adavnced practitioners . Participants meditated while their brain activity was monitored using electroencephalography (EEG), which measures electrical patterns through scalp sensors.

Within just a few minutes, significant changes emerged: increases in theta,theta-alpha, alpha, and beta-1 brain waves, indicating relaxation and focus, while decreases in delta and gamma-1 waves suggested less drowsiness and reduced mind-wandering.

No changes were observed in beta-2 wave activity.

What's the science behind the benefits?

The study found that the co-activation of theta and alpha waves suggests heightened internal attention, akin to a flashlight within oneself, associated with calmness and creativity. Beta-1 activation indicates relaxed alertness and focused awareness.

Advanced meditators showed greater increases in theta and theta-alpha waves and larger drops in delta and gamma-1 waves compared to novices, indicating that the benefits deepen with practice.

What does this mean for the benefits of meditation?

The study's findings suggest that meditation is a skill that improves with practice, and even short sessions can yield benefits. Many people hesitate to meitate due to time constraints or the inability to stop their mind from wandering.

However, this study shows that even a few minutes can initiate brain changes that promote relaxation and focus. With an estimated 60.5 million adults in the United States practicing meditation in 2022, understanding its immediate effects can encourage more people to try it.

What's next for meditation research?

The study's authors suggest that future research could explore how these brain wave changes translate to long-term health outcomes, such as reduced anxiety, better stress management , pain relief, and improved sleep.

For now, the message is clear: you don't need to meditate for hours to see results. A few minutes of focused breathing can start calming your brain, and with regular practice, the effects can become more pronounced.

Attribution

The study was published in the journal Mindfulness and was co-led by Dr. Balachundhar Subramaniam, a professor of anesthesiology at Harvard Medical School.