neuroscience behind mindfulness seminole state college

Neuroscience Behind

mindfulness

Romila “Dr. Romie” Mushtaq, MD

Center For Natural and Integrative Medicine

Orlando, Florida

MIND-BODY

MEDICINE

Mind-Body Medicine

focuses on the interactions

between mind and body

The powerful ways in which

emotional, mental, social

and spiritual factors can

directly affect health.

Science behind

mindfulness and mindful

living

MIND-BODY MEDICINE IS NOT ALTERNATIVE MEDICINE

NEUROSCIENCE &

MEDICINE

BEHIND

MINDFULNESS

STRESS RESPONSE

IMPLICATIONS OF

STRESS IN DISEASE

MINDFULNESS

MINDFUL LIVING

WHAT IS STRESS?

STRESS defined: A state one experiences

when there is a mismatch between

perceived demands and perceived ability to cope

HOW CAN WE MEASURE STRESS?

1. SLEEP DISRUPTION

2. SLEEP DISRUPTION

3. SLEEP DISRUPTION

4. BLOOD PRESSURE

5. HEART RATE

- heart rate variability

- rhythm

6. PSYCHOLOGY SCALES

Rahe and Holmes Scale

HYPOTHALAMIC-PITUITARY-ADRENAL AXIS

• American Heart Association released a

scientific statement

• Transcendental Meditation (TM)

technique

• Recommended for treatment plans for all

individuals with blood pressure greater than

120/80 mm Hg.

• “Transcendental Meditation is one of the

most studied types of meditation, with

medical studies appearing in the respected

medical journals for more than 30 years.”

• “There are other methods of meditation;

however, the committee deemed that more

studies were needed to verify the

effectiveness of these other types.”

Mindfulness:

Pay

Attention

Be Present

www.BrainBodyBeauty.com

Mindful Healing

Understand how to train your

brain and mind with scientifically

proven methods

Train your brain and mind to:

Cope with stress

Change the course of

chronic disease

Create work-life balance

Meditation is simply the act of making an

appointment with yourself.”

- Dr. Romie

Is Meditation Just

New Age?

Mindfulness transcends gender,

race, religion, or geographical

location

Mindfulness Based Stress

Reduction Techniques

Universities

Business schools

Corporations

Professional Athletes

Public schools

ANXIETY:

Elevated levels of brain

GABA

REDUCTION GABA (OR

BLOCK IT’S EFFECTS)

Alcohol

Anti-anxiety drugs like

valium, xanax

Sex

Exercise

Breathing techniques

DO YOUR STUDENTS HAVE TEST ANXIETY?

A little anxiety/nervousness

is normal.

ABNORMAL:

• sweating,

• shaking,

• rapid heart beat,

• dry mouth,

• fainting and nausea.

• Milder cases of test anxiety-

of "butterflies" in the

stomach,

• More severe cases can

actually cause students to

become physically ill.

PRANAYAMA “Breath of Life”

Yogic Breathing Techniques

The effect of pranayama on

test anxiety and test

performance

107 MA students who were

randomly assigned to the control

and experimental groups.

Experimental group practiced

pranayama for one full semester.

Sarason's (1980) test anxiety

scale was given to both the

control and experimental groups

Int J Yoga. 2013 Jan;6

PRANAYAMA “Breath of Life”

Yogic Breathing Techniques

Pranayama practicing

students:

Lower test anxiety scores

Lower levels of anxiety

negative correlation

between the final test

performance and test

anxiety (r = -.204, P < .05)

Int J Yoga. 2013 Jan;6

THIS IS YOUR BRAIN WITHOUT DEPRESSION DRUGS

JOURNAL OF AMERICAN MEDICAL ASSOCIATION JANUARY 2014META-ANALYSIS OF STUDIES LOOKING AT MEDITATION (VARIOUS TYPES)

Journal of Psychiatry 2003;64 Suppl 3:7-14.

J. Alt and Comp Medicine Nov 2010; 16(11): 1145–1152.

Meditation Treats Depression and Anxiety

Yoga and Meditation reduce GABA levels

RELAXATION

RESPONSE

Dr. Herbert Benson

Autonomic Nervous System

Modulated by balancing

sympathetic nervous system

parasympathetic nervous

system

MEDITATION IS MEDICINE FOR THE MIND

1. Chronic pain

2. Irritable Bowel Syndrome

3. Adrenal Fatigue

4. Headaches including Migraine

5. PTSD

6. Diabetes Mellitus

7. Obesity

PHASE ONE RELAXATION

RESPONSE TRIGGER

• PICK A FOCUS WORD,

PHRASE, IMAGE OR SHORT

PRAYER

• FIND A QUIET PLACE

• PROGRESSIVELY RELAX ALL

YOUR MUSCLES

• BREATHE SLOWLY AND

NATURALLY

• THOUGHTS- SAY OH WELL

• TRY INITIALLY FOR 5

MINUTES BUILD UP TO 20

MINUTES

• PRACTICE THIS TECHNIQUE

DAILY

THE BENSON-HENRY

PROTOCOL

PERCEPTION

Beyond Optimism and Pessimism

MINDFULNESS BASED

STRESS REDUCTION

• Yoga

• Meditation

• Breathwork

• Reiki

• Qi Gong

• Tai Chi

• MBCT

DR. ROMIE’S

MINDFUL LIVING

PROGRAM:

MINDSET MATTERS

1. Self Compassion

2. Compassion towards others

through Forgiveness

3. Attitude of Gratitude

4. Be Still

5. How Can I Be of Service?

your mind is strong medicine,

choose a positive thought.

-Dr. Romie

www.BrainBodyBeauty.com