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HOW YOGA CAN CHANGE YOUR BRAIN Presenter: Praveen Angadi
Chair: Dr Malla Bhaskara RaoDate: 20-12-2019
GENERAL INFORMATION
▰ AUTHOR: Emma Lymn
▰ SOURCE: Yoga Medicine Newsletter, USA
▰ PUBLISHED: 25th April 2019
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YOGA COMPONENTS
▰ Postures
▰ Pranayama
▰ Meditation
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YOGA IMPACT ON BRAIN
▰ Long-term meditation: Larger hippocampal and frontal volumes of gray matter (Luders et al, 2009)
▰ Meditation experience is associated with increased cortical thickness (Lazar et al, 2005)
▰ Cortical thickness and pain sensitivity in zen meditators(Grant JA et al, 2010)
▰ Long-term meditation is associated with increased gray matter density in the brain stem (Vestergaard-Poulsen P et al, 2009) 5
A FEW EXAMPLES INCLUDE
▰ Navigation-related structural change in the hippocampi of taxi drivers (Eleanor A. Maguire et al, 2000)
▰ London taxi drivers and bus drivers: a structural MRI and neuropsychological analysis (Maguire EA, Woollett K & Spiers HJ,
2006)
▰ Gray Matter Differences between Musicians and Non-musicians- In motor & Auditory visuospatial brain regions(Christian Gaser, Gottfried Schlau 2006)
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WHY DOES YOUR BRAIN HAVE FOLDED TISSUE?
▰ IT INCREASES THE
FOLDS IN YOUR BRAIN
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IT LETS YOU RELAX MORE BY REDUCING STRESS AND ANXIETY
▰ Frontal Lobe
▰ Parietal Lobe
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YOGA AND RELAXATION
▰ Yoga Asana sessions increase brain GABA levels: a pilot study (Streeter CC et al, 2007)
▰ Effects of yoga versus walking on mood, anxiety, and brain GABA levels: a randomized controlled MRS study (Streeter CC et al, 2010)
▰ Cortisol and antidepressant effects of yoga (J. Thirthalli et al, 2013)
▰ Meditation and yoga practice are associated with smaller right amygdala volume: the Rotterdam study (Rinske A
▰ et al, 2018)9
YOGA AND STRESS REDUCTION & ANXIETY
▰ Happiness Hormones- dopamine, oxytocin, serotonin, and endorphins
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THE NEUROSCIENCE OF MINDFULNESS MEDITATION
GENERAL INFORMATION
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JOURNAL: Nature Reviews
AUTHOR: Yi-Yuan Tang, Britta K. Hölzel, & Michael I. Posner
YEAR: 2015
IMPACT FACTOR: 20.257
INTRODUCTION
CHANGES IN BRAIN STRUCTURE
21 studies in a decade
Grey & White matter volume
Cortical thickness
Types of mindfulness meditation & multiple regions in the brain
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MINDFULNESS MEDITATION
▰ Vipassana meditation
▰ Dzogchen
▰ Zen
▰ Integrative Body–Mind Training (IBMT)
▰ Mindfulness-Based Stress Reduction (MBSR)
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MINDFUNESS MEDITATION STAGES 15
MINDFULNESS MEDITATION OUTCOMES
▰ Enhanced attention control
▰ Improved emotion regulation
▰ Altered self-awareness (diminished self-referential processing and enhanced body awareness)
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BRAIN STRUCTURES INVOLVED DURING MEDITATION 17
MEDITATION REFLECTING IN BRAIN AREAS
▰ ATTENTION CONTROL- Anterior Cingulate Cortex (ACC) and the Striatum
▰ EMOTION REGULATION- 1) Multiple Prefrontal regions 2) Limbic regions and the 3) Striatum
▰ SELF-AWARENESS- 1) Insula 2) Medial Prefrontal Cortex 3) Posterior Cingulate Cortex and 4) Precuneus
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BRAIN TRUCTURE- ANTERIOR CINGULATE CORTEX (ACC)
▰ Functions:
1) Empathy
2) Impulse control
3) Emotion
4) Decision-making
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▰ Planning
▰ Personality development
▰ Emotions
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BRAIN TRUCTURE- PREFRONTAL CORTEX (PFC)
▰ Emotion formation & processing
▰ Learning
▰ Memory
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BRAIN TRUCTURE- POSTRIOR CINGULATE CORTEX (PCC)
▰ Pain perception
▰ Social engagement
▰ Empathy
▰ Emotions
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BRAIN TRUCTURE- INSULA
▰ Facilitating voluntary movement
▰ Multiple aspects of cognition
▰ Including both motor and action planning
▰ Decision-making
▰ Motivation
▰ Reinforcement
▰ Reward perception23
BRAIN TRUCTURE- STRIATUM
▰ Emotions
▰ Survival instinct
▰ Memory
▰ Sexual activity and libido or Sex drive
▰ Flight or Fight
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BRAIN TRUCTURE- AMYGDALA
BRAIN TRUCTURE- HIPPOCAMPUS
▰ Motivation
▰ Emotions
▰ Learning
▰ Navigation
▰ Memory
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MINDFULNESS MEDITATION & STRUCTURAL CHANGES IN THE BRAIN 27
RESULTS
RESULTS
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RESULTS
MINDFULNESS MEDITATION & STRUCTURAL CHANGES IN THE BRAIN
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RESULTS
MINDFULNESS MEDITATION & STRUCTURAL CHANGES IN THE BRAIN
RESULTS
30Mindfulness meditation & changes in the core brain regions
Mindfulness meditation & changes in the core brain regions 31
RESULTS
FINAL THOUGHTS
▰ Is Yoga limited to PHYSICAL?
▰ Structural changes in the Brain
▰ Cognition
▰ Emotions
▰ Stress
▰ Anxiety
▰ Healthy & Happy Life 32
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