Switch off the autopilot and consciously enjoy each moment as it comes
Practicing mindfulness (Mindfulness) helps our lives a great deal — emotionally, socially, mentally and physically.
Did you know that practicing mindfulness can help us release stress, balance the body's hormone secretion, and suppress the stress hormone cortisol [1]? At the same time it stimulates chemicals that make us feel good. That brings real benefits for mood, for concentration, and even for regulating blood pressure and aiding digestion. It also helps maintain thyroid health, improve sleep quality, increase vitality and lift overall wellbeing.
Mindfulness not only calms the "I need to get out of here" feeling produced by chronic stress and high cortisol, it also allows blood and energy to return to the limbs, supporting digestion, blood pressure regulation and other bodily functions.
[4] (PNEIMED) training reduces salivary cortisol
Research suggests mindfulness can also lower levels of inflammation in the body, which benefits health as a whole. One pioneering study conducted at Harvard found that spending as little as 15 minutes a day clearing the mind could affect the expression of more than 172 genes. That influences not only inflammation but also circadian rhythm, energy metabolism and blood pressure. [2]
If you want to practice mindfulness, there are plenty of ways to try. Yoga, for instance, where you work on breathing technique, focus your attention and let the mind empty. Or meditation, staying calm and bringing your attention back to the breath and the body. Tai chi works well too, activating a state of heightened alertness in body and mind, which is an important part of mindfulness. [3]
Do not forget breathing exercises, which direct your attention into the breath. There is also mindful eating: sit down and give your full attention to every mouthful. Journaling is another good method — it reduces stress and anxiety while improving productivity, memory, resilience and wellbeing.
Mindfulness can be practiced in many ways, starting with the small details of daily life. Brushing your teeth, eating breakfast, even washing the dishes — all of them can become part of a mindful life if you give the present moment your full attention. Switch off your devices, focus on your breath, and feel your body and your surroundings. Do not fret about the future; learn to let go of the noise.
In summary:
You might try approaching mindfulness (Mindfulness) from the following directions — the results may surprise you:
- Dietary adjustment
- Stress and emotion
- Exercise and training
- Sleep quality
"Engage with the present moment and free yourself from autopilot"
References:
[1] Effects of mindfulness meditation on serum cortisol of medical students
PMID: 23724462
[2] Molecules of Silence: Effects of Meditation on Gene Expression and Epigenetics
Published online 2020 Aug 11. doi: 10.3389/fpsyg.2020.01767
[3] Mind-body Genomics
Relaxation response immediately alters gene expression tied to inflammation, metabolism and insulin
By SUE McGREEVEY May 1, 2013 Harvard Medical School
[4] Psychoneuroendocrinoimmunology-based meditation (PNEIMED) training reduces salivary cortisol under basal and stressful conditions in healthy university students: Results of a randomized controlled study
AnnaGiulia Bottaccioli, Francesco Bottaccioli, Antonia Carosella, Vincenza Cofini , Paola Muzi, Mauro Bologna
Most of these changes fall inside the "normal range" of a standard health check. Seeing them takes functional-medicine-level markers.
See which systems the 136 markers cover →Frequently asked questions
Does mindfulness meditation really lower stress hormones?
Research has observed that regular practice is associated with falling cortisol and rising HRV. Mechanistically this relates to increased parasympathetic activity — it makes it easier for the body to switch into repair mode.
How should I start?
Start with 5 to 10 minutes of breathing practice a day. What matters is regularity, not duration. Diaphragmatic breathing, with a longer exhale than inhale, is the easiest entry point and the one where people notice a difference soonest.
How do I know whether it is working?
Beyond how you feel, the trend in your HRV is the most practical objective marker. After two to four weeks of consistent practice, most people see a change in their HRV moving average.
Want to know what state your body is in right now?
Body Decode, 136 markers, covers 17 health categories including nutrients, metabolic, cardiovascular, immune, endocrine and detoxification, with a 60-minute consultant report review and a 120-day action plan.
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