The Neuropsychological Benefits of Meditation: How It Rewires the Brain
By Victoria Hamilton, MSW, Associate Clinical Social Worker
In the past decade, meditation has shifted from being viewed as an abstract spiritual practice to a scientifically-backed tool with measurable effects on the brain. Grounded in neuroplasticity, meditation can change the structure and function of the brain, rewiring it to create new thinking patterns and behaviors. Let’s explore the science behind how this happens and why these changes are more than just placebo.
Neuroplasticity and How It Works
Neuroplasticity refers to the brain's ability to change by forming new synaptic connections throughout life. Every thought, behavior, and experience we have results in new patterns of neural activity. With repetition, these patterns strengthen, shaping habits, perceptions, and even personality traits. This principle of "use it or lose it" means that the connections we use repeatedly get stronger, while those we ignore fade.
Meditation capitalizes on neuroplasticity by enhancing focus, emotional regulation, and self-awareness, creating new circuits in the brain.
Key Brain Areas Affected by Meditation
Prefrontal Cortex (PFC) – responsible for executive function, decision-making, and emotional regulation.
Amygdala – involved in processing emotions, especially fear and stress.
Hippocampus – crucial for memory formation and learning.
Default Mode Network (DMN) – linked to mind-wandering and self-referential thinking (e.g., rumination).
By practicing meditation, individuals can reduce DMN activity and enhance connections in the PFC and hippocampus, rewiring their brain toward healthier mental patterns.
How Meditation Creates New Synaptic Connections
1. Hebbian Learning: Neurons That Fire Together, Wire Together
Meditation reinforces new thought patterns through repetition. By consistently focusing attention—whether on the breath, a mantra, or bodily sensations—specific neural circuits fire together, becoming more synchronized. This synchronization strengthens those connections, creating pathways for calm and focused thinking to become default responses.
Example:
Instead of reacting impulsively to stress, a regular meditator’s brain strengthens circuits that pause and assess the situation, thanks to increased PFC activity.
2. Long-Term Potentiation (LTP)
LTP refers to the strengthening of synapses based on recent patterns of activity. During meditation, repeated focus or mindfulness increases the efficiency of neurotransmission between neurons. This means that with time, the pathways for relaxation and presence become more easily activated.
In Action:
A person practicing gratitude meditation daily can find it easier to feel positive emotions. The brain strengthens the synapses related to gratitude, shifting the person’s baseline emotional state.
3. Amygdala Shrinkage and PFC Growth: Rewiring Emotional Responses
Studies have shown that long-term meditators exhibit reduced amygdala volume, which correlates with decreased stress and fear responses. Simultaneously, the PFC—the brain’s rational control center—shows increased thickness and connectivity. This shift promotes thoughtful decision-making over impulsive reactions.
Impact on Behavior:
This neural rewiring helps meditators respond thoughtfully under pressure rather than react emotionally, fostering healthier behaviors.
4. Increased Neurogenesis in the Hippocampus
Meditation has also been shown to promote neurogenesis—the growth of new neurons—in the hippocampus. This region is essential for learning and memory, which means meditation can improve cognitive flexibility and memory retention over time.
Cognitive Effects:
Regular meditation not only helps individuals form new habits but also enhances their ability to unlearn maladaptive ones. This can lead to healthier behavioral patterns and improved adaptability to change.
Breaking Old Habits and Forming New Ones
Meditation acts like a mental "reset button" by creating space between thought and action. This space allows individuals to identify automatic responses—such as anxiety-driven behavior—and consciously replace them with healthier habits. With consistent practice, these new patterns become ingrained, reflecting the brain’s newly wired pathways.
Behavioral Shifts Example:
Before Meditation Practice: Feeling stressed triggers binge eating.
After Meditation Practice: Stress is met with deep breathing and body awareness, gradually eliminating the binge-eating habit.
The rewiring happens as the brain shifts away from reward-based circuits (e.g., eating to soothe stress) toward alternative circuits that foster emotional regulation and resilience.
The Role of Neurochemicals in Rewiring the Brain
Meditation alters neurotransmitter levels, facilitating positive brain changes:
Dopamine: Increases motivation and reinforces positive habits.
GABA: Reduces anxiety, promoting calm and relaxation.
Serotonin: Boosts mood and emotional well-being.
Cortisol Reduction: Chronic stress diminishes neuroplasticity. Meditation lowers cortisol levels, creating an environment conducive to learning and habit formation.
How Long Does It Take to Rewire the Brain with Meditation?
Evidence suggests that noticeable changes can begin in as little as 8 weeks with a consistent meditation practice. A study conducted by Harvard researchers found that participants in an 8-week mindfulness program experienced significant increases in the hippocampus's gray matter and reductions in the amygdala's volume. Longer-term practice yields even deeper and more sustainable changes, making it easier to maintain new thinking and behavior patterns.
Conclusion: Meditation as a Path to Lasting Change
Rewiring the brain through meditation is a gradual process, but it is a powerful one. By repeatedly focusing attention and practicing mindfulness, individuals engage neuroplastic mechanisms that enhance emotional regulation, memory, and decision-making. Whether it’s managing anxiety, breaking old habits, or fostering new perspectives, meditation empowers the brain to shift toward healthier patterns.
Through meditation, we aren't just calming the mind—we're reshaping the brain itself.
Yoga Poses to Relieve Back Pain
Is it just me or does it seem like back pain is going around like a cold? I have heard from at least 5 people this week that they’re experience bad back pain. If you’re one of those people, this blog post is for you.
Seated Figure Four
Sit on your tailbone, lean back slightly onto your hands. Place your ankle over the knee of the opposite leg, keeping the shin parallel to the floor. Hold stretch for 20-30 seconds. Repeat on the other side.
Bridge Pose
Begin by laying flat on the ground or a mat. Bend the knees leaving your feet flat on the floor. Slowly raise hip upwards, paying attention to any pain or discomfort. Keep core tight and lean into the shoulders. Raise hips as high as is comfortable. Be sure to squeeze the glutes and core. Hold for 20-30 seconds.
Cat and Cow Pose
Position yourself on all fours. Take a deep breath as you extend your belly downward and your neck upward, slowly. Slightly arch the back and let all the air out to full cow pose. As you breath in, raise your spine and lower your neck in line with the spine (not putting the chin to the chest) toward cat pose. Repeat these two exercises slowly each at least five times.
Pigeon Pose
Bend one knee in front of your body. Extend other leg straight back and settle in on the bent leg. After getting into position, attempt to balance the weight of your body equally to both sides. Focus on the stretch in the hip of the bent leg. If you’d like, you can lift both hands, as in this photo. You can also put your hands on either side of the body or lean slightly forward. Hold for 20-30 seconds. Repeat on opposite leg.
DownDog
Start on all fours. Slowly, tuck your toes, lift your hips up and back, remain engaged in the upper back, and aim the chest towards the thighs. Keep the core tight, your neck neutral, and really feel the stretch through your shoulders. Pay attention to any pain or discomfort. Be sure to pedal feet up and down to get the body used to being in position. Hold position for 20 seconds. Repeat multiple times.
Sphinx Pose
Lie on your belly. Squeeze the glutes and core. Then, raise up slowly on your elbows. Lift just slightly on the elbows, noticing any pain or discomfort. Hold for 20-30 seconds. Repeat 2-3 times.
I hope this provides you a bit of relief. If you’re looking for a little more, we recommend Well Unwind, Well Balance and Breathe, and Well Fit Over 50.
7 Ways to Protect Your Peace
Work, kids, partners, coworkers, animals, strangers… If I had a dollar for every person and thing that tried to raise my cortisol levels, I’d have enough money to buy a vacation house and a whole lot of stress-induced health problems (or maybe I wouldn’t since I’d have a vacation home 🤔). Anyway, that’s beside the point. Stress, technically, is an adaptive, good thing. The sudden burst of cortisol is protective by nature. When I’m talking sudden burst, I mean the increase in cortisol you receive when exercising, before you do something new and exciting, if you’re being chased by a bear 🐻… but, and here’s the big but, stress is terrible for us when its chronic and driven by the things I originally listed.
As functional members of our modern day society, we deal with chronic stress on a daily basis. I don’t know about you, but if I don’t actively pay attention to it and do things for myself, I turn into a monster 🧌.
So, here are 7 things you can do right now to protect your peace:
The most deceivingly simple but challenging part that must precede all other tips: pay attention to when you start to have a physiological reaction to stress. This looks like: increased heart rate, tapping your foot, tensing your body, yelling, feeling antsy, shallow breathing, etc.
STOP, DROP, AND ROLL! This is not a drill. Stop whatever you’re doing. Drop the breath deep into your core. Roll out your head, neck, and shoulders.
Box breathing- Inhale deeply for 4 seconds, pause for 4, exhale for 4. Repeat 4 times.
Set boundaries for yourself. It is ok to leave your children in a safe space and step out of the room for a moment to reset. It is ok to tell your partner or your coworker that you need a moment to give a thoughtful response. We are conditioned to both expect and provide instant responses/reactions to things. This is not necessary and often leaves you feeling regretful (hello, anxiety👋🏻).
Do a quick brain dump. Set a timer for 5 minutes and write everything down that’s causing you stress right now. No one ever needs to see this, You can do this in a journal, on your phone, or on a piece of paper that you’re going to throw away.
Physically gather up all the emotions. Look for it in your neck and actually grab it. Scan every place in your body and actually pull those feelings out of your body. You may feel silly but just try it! Once you’ve gathered it all, roll it into a ball, and throw it far, far away. (Thank you, Bluey).
If all else fails, turn on your favorite song and dance. Try to be mad or anxious while you’re dancing. I’ll wait.
You deserve a peaceful life. You truly do. Life is not meant to be lived in survival mode. We truly believe that life is to be savored, even the difficult parts because it helps make the good times feel even better. Self-care is not a luxury, but it should feel luxurious.
What Your Favorite Pilates Exercise Says About You
Because we know you’re not just here for the core burn 😉
Pilates isn’t just about sculpting those muscles—it’s a love language! Whether you’re all about those slow, controlled roll-ups or prefer the quick burn of leg circles, your go-to Pilates move might say a lot more about you than you think. Ready to see what your fave move reveals? Let’s dive in!
🧘♀️ The Roll-Up
You’re a Zen Master in the making! The roll-up is slow, intentional, and all about control, just like you. You have a natural grace and approach life with patience. In a world full of chaos, you’re the calm friend who can help people find their center. Namaste, queen. 👑
🔥 The Hundred
Okay, cardio queen, we see you! You love a challenge and need your workouts to be efficient (no time to waste!). You’re the type who tackles to-do lists like a pro and still finds time for self-care. Oh, and those abs? Fire. 🔥
🍑 The Bridge
You are all about that booty burn, but also…balance is everything. You know when to push yourself, and when to chill. You’re the friend who plans intense hikes but always brings along the snacks. Fun but focused—can we be best friends? 🥳
✨ The Teaser
You’re confident and daring. You don’t just want to nail your practice; you want to have fun doing it. The Teaser isn’t for the faint of heart—neither are you. You probably have a few hidden talents (we’re guessing yoga handstands?) and are always down to try something new. Basically, you're extra, in the best way possible. 💃
💪 Leg Circles
The Overachiever. You like to feel the burn everywhere—no muscle left behind. Whether it’s your workout routine or your goals, you go all in. And when everyone else is skipping their cool-down, you’re stretching and hydrating like a boss. Cheers to being a powerhouse. 💦
🏋️♀️ The Plank
Oh, hello, powerhouse! Planking isn’t just an exercise, it’s a lifestyle. You’re dedicated and resilient—nothing can shake you. When you commit to something, you’re in it for the long haul. People turn to you for support because they know you’ll be there, rock solid. 💥
🌀 The Criss-Cross
You’re the Life of the Party. Always on the move, and always adding your own flair. You’re playful, spontaneous, and have a way of making even the toughest workouts look effortless. Your vibe? Keeping things fresh and fun. 🥳
At The Well Studio, we offer PIlates on Mondays, Tuesdays, and Thursdays. Come take class with us!
3 Simple Ways to Use Yoga to Enhance Your Day (50+ Edition)
Whether you’re looking to feel more energized, less achy, or just a little more at ease, yoga can help. You don’t need to be able to do headstands or twist into complex shapes to experience the benefits. Here are three practical ways to integrate yoga into your daily routine right now:
1. Morning Stretch to Start Your Day Right
Mornings can be tough, especially if you wake up feeling stiff. Take five minutes to move gently through Cat-Cow poses. This simple movement can ease tension in the spine, improve your posture, and get your blood flowing—leaving you feeling more awake and ready to tackle the day. Start on your hands and knees, arching your back like a cat, then lowering your belly and lifting your head for Cow pose. Repeat for 8-10 rounds, matching your breath to your movement.
Why It Helps: This mini flow lubricates the spine and joints, making morning stiffness a thing of the past.
2. Midday Breathing Break for Stress Relief
Feel like the weight of the world is on your shoulders? When stress starts building up, try a few rounds of Seated Alternate Nostril Breathing. Find a quiet place to sit, block your right nostril with your thumb, and inhale deeply through your left. Then, close your left nostril and exhale through the right. Repeat this pattern for 5 minutes. It’s a quick and easy reset that can help calm your mind and ease anxiety.
Why It Helps: This practice balances your nervous system, lowers blood pressure, and promotes a sense of calm—perfect for those stressful moments.
3. Evening Legs-Up-the-Wall for Better Sleep
After a long day, winding down can be hard. To signal to your body that it’s time to relax, try Legs-Up-the-Wall Pose. Lay on your back and rest your legs against a wall, creating an L-shape. Stay here for 5-10 minutes. This gentle inversion soothes your nervous system, reduces swelling in the legs, and promotes circulation.
Why It Helps: This position calms your heart rate and promotes deep relaxation, setting the stage for restful sleep.
Yoga for Every Day, Every Age
You don’t have to commit to an hour-long practice or complicated poses to feel the benefits of yoga. Small, simple movements and intentional breathing can make a big difference. Give these a try, and see how a few mindful moments each day can transform how you feel.
Want more guidance? Join us at The Well Studio to explore classes designed to support you at every stage of life.
11 Ways a Pilates Studio Can Help Improve Your Mental Health
In today's fast-paced world, taking care of our mental health is more important than ever. One surprising but effective way to nurture our mental well-being is by joining a Pilates studio. Let's explore how this mindful exercise practice can boost your mental health and help you lead a happier, more balanced life.
1. Stress Relief and Relaxation
Pilates focuses on controlled movements and deep breathing, which can help reduce stress levels and promote relaxation. This form of exercise encourages mindfulness, allowing you to disconnect from daily stresses and focus on the present moment. By attending regular Pilates classes, such as those offered at The Well Studio, you create a space where you can unwind and refresh your mind.
Our daily lives are often filled with tension—from work deadlines to personal responsibilities. Practicing Pilates provides a structured environment where you can take a break and reset. Through mindful breathing techniques and careful alignment, your body benefits from the physical release of tension while your mind gets a much-needed hiatus from constant worry. Research has shown that engaging in such mindful activities helps to significantly lower cortisol levels, the hormone responsible for stress.
Incorporating Pilates into your routine can serve as a powerful tool to combat the stresses of everyday life. The focus on breathing not only alleviates anxiety but also trains your mind to stay present. This practice becomes a form of mental training that allows for enhanced emotional regulation and a sustained sense of calm even after the session ends.
2. Enhanced Focus and Concentration
The practice of Pilates requires concentration and precision in every movement. By regularly attending Pilates classes, you can improve your ability to focus and concentrate, both in and out of the studio. Pilates encourages you to pay attention to the smallest details, such as the alignment of your spine and the rhythm of your breath. This sharpens your mental acuity and helps you apply similar focus to other areas of your life.
Concentration in Pilates translates to numerous mental benefits. When you follow a series of carefully designed exercises, the need for mental alertness becomes evident. This not only aids in the efficiency of the workout but also exercises your brain, improving cognitive function over time. The natural progression of Pilates requires you to constantly monitor your body's signals, which is an excellent exercise for maintaining sharpness and enhancing your overall mental clarity.
3. Improved Sleep Quality
Engaging in regular Pilates sessions can lead to better sleep patterns. The relaxation techniques and physical exertion can help regulate your sleep cycle, making it easier to fall asleep and stay asleep throughout the night. A good night's sleep is crucial for mental health, and Pilates can play an essential role in achieving that.
Sleep quality directly impacts our mood, cognitive abilities, and overall mental health. Through consistent Pilates practice, your body learns to relax more effectively, creating conducive conditions for restorative sleep. The focus on breathing and muscle relaxation in Pilates assists in unwinding the day's stressors, allowing you to drift into a deep, relaxing slumber.
4. Boosted Self-Confidence
As you progress in your Pilates practice, you'll notice improvements in your strength, flexibility, and posture. These physical changes can lead to a boost in self-confidence and a more positive self-image. Feeling stronger and more capable in your body translates to a greater sense of self-worth and assurance.
When you see and feel the tangible results of your hard work, it adds to your self-esteem. A Pilates studio offers an encouraging environment where each small victory—whether it's perfecting a pose or reaching a new level of flexibility—is celebrated. This consistent positive reinforcement builds your self-confidence and empowers you to take on challenges both inside and outside the studio.
5. Increased Mind-Body Connection
Pilates emphasizes the importance of connecting your mind and body. By becoming more aware of how your body moves and feels, you can develop a stronger mind-body connection, which can enhance your overall sense of well-being. This awareness helps you to be more in tune with your physical and emotional needs, leading to better self-care practices.
A heightened mind-body connection fosters emotional intelligence. As you become more attuned to the sensations in your body, you're likely to identify and address emotional issues more effectively. This practice not only helps in recognizing physical discomfort but also aids in uncovering underlying emotional stressors. The mental clarity gained from this connection can lead to better decision-making and a more balanced life.
6. Emotional Release
The mindful movements and breathing exercises in Pilates can help release pent-up emotions and tension. This emotional release can be incredibly therapeutic and beneficial for your mental health. Often, our emotions are stored in our bodies, and through specific Pilates exercises, these emotions can be gradually alleviated.
Exercises that focus on opening the chest and lengthening the spine are particularly effective in unlocking emotions. As you stretch and strengthen different parts of your body, you might find that certain exercises trigger an emotional response. This is perfectly normal and indicates that Pilates is helping you release the emotional baggage, providing a sense of relief and emotional clarity.
7. Community and Social Support
Joining a Pilates studio provides an opportunity to meet like-minded individuals who are also focused on improving their well-being. This sense of community and social support can be a valuable source of encouragement and motivation. At The Well Studio, you'll find a warm and welcoming environment where members support each other on their wellness journeys.
The social aspect of attending a Pilates class cannot be underestimated. Humans are inherently social creatures, and sharing your fitness journey with others can lead to meaningful connections and friendships. This camaraderie adds another layer of mental health benefits, as feeling supported and understood by a like-minded group can substantially enhance your overall happiness and well-being.
8. Reduced Anxiety Levels
The calming nature of Pilates, combined with deep breathing techniques, can help reduce anxiety levels. The focus on mindfulness and controlled movements allows you to find a sense of calm and peace. By regularly attending sessions, you train your mind to remain present and focused, thus lowering anxiety over time.
Pilates provides a structured environment where anxiety can be effectively managed. During each session, the emphasis is on performing each move precisely, which requires full attention and leaves little room for anxious thoughts to take over. Over time, this practice of mindful movement becomes a habit, equipping you with practical tools to manage anxiety more effectively in other aspects of your life.
9. Greater Resilience
Regular Pilates practice can help build mental resilience by teaching you to remain focused and calm under pressure. This newfound resilience can be applied to various aspects of your life, helping you cope better with challenges. The discipline and perseverance required in Pilates training equip you with skills that transfer to everyday situations.
Resilience isn't about avoiding difficulties but rather learning how to navigate them successfully. Through Pilates, you learn to push through physical challenges, which in turn strengthens your mental fortitude. This resilience becomes a valuable asset, arming you with the confidence and capability to tackle life’s inevitable stressors with grace.
10. Enhanced Mood
Exercise is known to release endorphins, which are natural mood lifters. Pilates is no exception, and the endorphins released during a session can leave you feeling happier and more energized. This boost in mood can have a lasting impact, helping you feel more positive and enthusiastic throughout the day.
Endorphins play a crucial role in fighting off feelings of depression and anxiety. The chemical reactions in your brain triggered by physical activity elevate your mood and provide a natural high. By incorporating Pilates into your routine, you not only gain these immediate benefits but also develop healthier coping mechanisms for managing day-to-day stressors.
11. Better Overall Quality of Life
Incorporating Pilates into your routine can lead to a better overall quality of life. The combined physical and mental health benefits create a holistic approach to well-being that can make everyday life more enjoyable and fulfilling. By attending classes at The Well Studio, you commit to taking care of your total health, creating a balanced and enriched lifestyle.
The enhanced quality of life from practicing Pilates stems from its numerous benefits. When you feel good physically and mentally, it reflects in your daily activities and relationships. This improved state of well-being can lead to increased productivity at work, better relationships, and a more satisfying life experience overall.