Meditation – science instead of just esoteric stuff

Meditation – the science behind the effect on the body and brain

Meditation has undergone a remarkable transformation in recent years: what was once ridiculed as an esoteric practice is now the focus of intensive scientific research. According to the National Health Interview Survey, the proportion of Americans who meditate regularly more than doubled between 2002 and 2022 – from 7.5 to 17.3 percent. This development is also reflected in the explosion of scientific studies investigating the biological mechanisms behind the health benefits of meditation.

What is really behind this millennia-old tradition, and why shouldn’t we be too quick to dismiss it as an esoteric trend?

The brain in transition: neuroplasticity through meditation

Structural changes in the meditative brain

Modern imaging has provided fascinating insights into the structural changes that result from regular meditation. A comprehensive meta-analysis of MRI studies shows that meditation leads to increased gray matter volume, particularly in the posterior cingulate cortex, temporoparietal junction, angular gyrus, orbitofrontal cortex, hippocampus and brainstem.

The results of a brand new study from Mount Sinai Hospital are particularly impressive: for the first time, researchers were able to show that even in meditation beginners, measurable changes occur in deep brain regions such as the amygdala and the hippocampus – areas that are central to memory and emotional regulation – after just one session.

Functional networks in equilibrium

A recent study from 2025 shows that long-term practitioners of meditation exhibit increased activity in sensory and attention networks. This indicates that meditation causes not only structural but also functional optimization of brain activity.

 

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The vagus nerve: the bridge between body and mind

The central role of the vagus nerve

The vagus nerve, the longest cranial nerve in our body, acts as a crucial link between the brain and body organs. Activities such as deep breathing, meditation and massage influence the brain in part by increasing vagus nerve activity.

Meditation as a natural vagus nerve stimulator

Research shows that mindfulness meditation optimizes the functional connectivity of the default mode network, which lowers inflammatory markers and improves the brain’s ability to cope with stress and anxiety. This finding is particularly significant as a landmark study from 2024 shows that 12 weeks of vagus nerve stimulation significantly reduces symptoms and progression of autoimmune disease, slows joint damage and dramatically lowers inflammatory proteins.

Mental health – The silent revolutionary

Meditation offers a promising approach to supporting mental health. The practice promotes the ability to regulate emotions – a crucial factor for mental well-being.

Through regular meditation, we develop an improved mindfulness that enables us to consciously perceive and control thoughts in the present moment. This leads to an increase in positive thought patterns and a reduction in anxiety.

The effects go beyond individual well-being: studies show that people who meditate regularly develop greater empathy and are better able to deal with interpersonal relationships. In an increasingly isolated society, this could be a valuable contribution.

Inhibition of inflammation at the molecular level

The cytokine revolution

Perhaps the most impressive findings come from immunology. A large-scale genomic study showed that after an 8-day intensive meditation retreat, 220 genes directly associated with the immune response – including 68 interferon signaling genes – were upregulated, with no significant changes in inflammatory genes.

Practical effects on inflammation markers

A meta-analysis of randomized controlled trials shows a reduction in C-reactive protein (CRP) and interleukin-6 (IL-6) as well as an increase in CD4+ cells, telomere length and telomerase activity after meditation. These biomarkers are crucial for our immune function and the ageing process.

People who practice meditation show the opposite of the stress-induced inflammatory response – namely a decrease in the production of NF-kB and cytokines, which leads to a reversal of the pro-inflammatory gene expression pattern.

Longevity: The fountain of youth at cellular level

Telomeres as a biological clock

Telomeres, the protective end caps of our chromosomes, are considered a biomarker for biological ageing. Meditation can promote mitotic cell longevity both by reducing stress hormones and oxidative stress and by increasing hormones that protect telomeres.

Current research results on telomeres

In long-term meditators, it was observed that age was no longer correlated with telomere length, suggesting that long-term meditation may partially reverse the effects of biological aging on telomere length.

One particularly interesting discovery: Loving-kindness meditation appears to be particularly effective – participants showed no significant telomere shortening over time, whereas this was the case with other forms of meditation.