The Power of Meditation and Mindfulness for Stress Reduction

Stress is a normal part of life, but too much of it can be harmful to your health. When the body reacts to stress, the body's reaction involves a complex physiological and hormonal response that prepares you to handle challenges. Chronic stress has been linked to conditions such as heart disease, high blood pressure, and insomnia.

According to Dr. Darshan Mehta, Medical Director at the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital (MGH), stress is a natural response that helped humans survive.

“The stress response itself isn’t bad—it was essential for our ancestors when facing imminent danger. This became known as the fight-or-flight response,” Dr. Mehta explained. This response helps people avoid danger by activating the body's defenses in high-risk situations.

However, in modern life, chronic activation of fight-or-flight mode can contribute to serious health problems, including hypertension, asthma, inflammatory bowel disease, cardiovascular disease, and depression. Chronic stress is associated with a higher risk of developing mental health conditions, such as depression and anxiety. The National Institute of Mental Health is an authoritative source for information on stress and mental health. The National Institute provides a fact sheet summarizing the effects of stress on health.

Common symptoms of stress include physical tension and behavioral responses such as anxiety, derealization, and changes in emotional state. Acute stress is a short-term response to immediate events like starting a new job or experiencing a natural disaster, while chronic stress persists over time. While chronic stress can affect anyone, healthy individuals may remain resilient due to factors like genetics and psychology.

Mindfulness, Meditation, and the Brain

For many people, meditation and mindfulness are key tools in managing stress. Meditation and mindfulness are effective stress management techniques that help individuals cope with daily challenges.

Dr. Jonathan Greenberg, a Postdoctoral Research Fellow at MGH and Harvard Medical School, studies the effects of mindfulness on brain function, cognitive performance, and emotional regulation.

“One of the most well-documented effects of mindfulness meditation is stress reduction,” said Dr. Greenberg. “The most widely used intervention is called mindfulness-based stress reduction (MBSR).” Meditation can help people manage symptoms of mental health conditions and improve physical well being.

Meditation helps individuals develop coping skills to better handle stress in their lives.

What is Mindfulness?

• Mindfulness means being fully present in the present moment, aware of your thoughts, emotions, and physical sensations without judgment.

• Meditation is a structured practice that helps people focus and develop mindfulness over time.

When practicing mindfulness, pay attention to physical sensations and notice how your body feels right now as part of grounding yourself in the present moment. It is normal if your mind wanders during meditation; simply acknowledge it and gently return your focus to the present moment without judgment. Be kind to your wandering mind and accept when your mind wanders, as this is a natural part of the practice.

Practicing mindfulness and meditation can alter the brain’s response to stress and even lead to structural changes in the brain.

“Mindfulness is associated with physical stress reduction markers, such as a lower breathing rate and blood pressure,” Dr. Greenberg noted.

How Meditation Affects the Brain

• The amygdala, which regulates emotions like fear, anxiety, and stress, becomes less reactive in those who practice mindfulness.

• Individuals who undergo mindfulness training show less amygdala activation when faced with stressful situations.

• Studies have found that reducing stress correlates with a decrease in the amygdala’s gray matter density, suggesting that mindfulness can physically reshape the brain.

The Fight-or-Flight Response vs. The Relaxation Response

Stress triggers fight-or-flight mode, causing the brain to release hormones like adrenaline and cortisol. While this response is useful in life-threatening situations, many people experience it in response to daily stressors like traffic, deadlines, or public speaking.

Chronic stress occurs when the body stays in this heightened state, which can lead to long-term health problems.

The Relaxation Response: Counteracting Stress

Dr. Herbert Benson, a pioneer in mind-body medicine, coined the term “the relaxation response” to describe the physiological state that counters stress.

The goal of meditation is to achieve a relaxed state and lower stress. Guided meditations, breathing exercises, and body scan meditation are effective techniques for eliciting the relaxation response. Even a few moments of meditation can be beneficial, while longer periods of meditation sessions can deepen relaxation and stress relief.

“People can control how they experience symptoms—like fatigue and pain—by eliciting the relaxation response,” explained Dr. Mehta.

Activating the relaxation response through meditation and mindfulness can help:

• Reduce blood pressure

• Lower cortisol (stress hormone) levels

• Improve emotional regulation

• Decrease the risk of hypertension, diabetes, and vascular disease

How to Incorporate Meditation into Your Daily Life

If you’re looking to reduce stress, consider making meditation a part of your routine. By integrating meditation into your daily routine, you can experience its benefits in all areas of your lives. Meditation can help you navigate challenging situations more effectively, supporting emotional well-being and resilience.

Getting Started with Meditation

A beginners guide and guided meditations are helpful resources for those new to meditation, providing step-by-step instructions and practical tips to get started.

• Practice for 10-20 minutes daily (Dr. Mehta suggests treating it like brushing your teeth—an essential part of self-care). During a meditation session, it is normal to fall asleep, especially when deeply relaxed. If you fall asleep, simply reawaken and continue your practice.

• Join a meditation group or use a guided meditation app to stay consistent.

• Tie meditation to a daily habit (such as morning coffee or bedtime) to help integrate it into your schedule.

“Having guidance is important, just like learning any new skill,” Dr. Mehta said.

Mindfulness and meditation classes are now widely available, and many healthcare providers recommend them as a complementary therapy to medical treatment.

If you are experiencing severe stress, suicidal thoughts, or a mental health crisis, immediate help is available through a crisis lifeline such as the 988 Suicide & Crisis Lifeline.

Take Control of Your Stress

If chronic stress is affecting your health, try incorporating mindfulness or meditation into your routine. Over time, these practices can help you manage stress, improve emotional regulation, and enhance your overall well-being.

For more information, check with your primary care provider or a local hospital for recommendations on meditation and mindfulness programs.