For many years, people believed that the brain was a fixed and unchanging organ, unable to grow or change significantly after childhood. However, research over the past few decades has shown that the brain can change and adapt throughout our lives, a phenomenon known as neuroplasticity. We can learn to behave differently, become more resilient, learn new tricks, and better rise to life’s challenges.
When we face challenges in life, our brains respond by creating new neural connections, strengthening existing ones, and pruning away those no longer needed. Neuroplasticity allows us to learn from our experiences and grow stronger.
Curious? Here’s a deeper look at the types of Neuroplasticity, its role in learning and memory, and the many ways mindfulness can help support the development of new neural connections in the brain.
There are several different types of neuroplasticity, each of which plays a unique role in the brain’s ability to change and adapt.
Experience-Dependent Plasticity: This type of neuroplasticity occurs when the brain changes in response to specific experiences, such as learning a new skill or mastering a new task. This can involve the formation of new neural connections or the strengthening or weakening of existing connections.
Developmental Plasticity: This type occurs during early childhood and adolescence when the brain is still developing. It involves the formation of new neural connections and the pruning of unused connections, which helps shape the brain’s structure and function.
Synaptic Plasticity: This type involves changes in the strength or efficacy of existing synapses, which are the connections between neurons. Synaptic plasticity can occur in response to experience or induced through artificial stimulation such as electrical currents or magnetic fields.
Neurogenesis: This type involves the creation of new neurons in the brain, which can occur in certain regions throughout adulthood. Neurogenesis is thought to play a role in learning and memory and in the brain’s ability to recover from injury or disease. This is accomplished through diet, exercise, stress reduction, pharmaceutical interventions, learning, and enrichment.
Neuroplasticity and Learning
One of the most critical implications of neuroplasticity is its role in learning and memory. When we learn something new, our brains form new neural connections that allow us to store and retrieve that information later. The more we practice a skill or a task, the stronger those connections become, making it easier for us to recall that information or perform that task in the future.
Studies have shown that the brain’s ability to change and adapt through neuroplasticity is essential for learning and memory. For example, research has shown that forming new neural connections in the hippocampus, a brain region involved in learning and memory is essential for acquiring and retaining further information (1).
Additionally, neuroplasticity plays a role in the development of expertise. As we practice a skill or a task over time, our brains become more efficient at performing that task, requiring less neural activity. This is likely due to the strengthening of existing neural connections and the formation of new connections that allow for more efficient task processing. Conversely, our brains can become conditioned to continue strengthening existing neural connections that don’t serve us.
For example, when practicing hitting a ball, if you ineffectively held the bat repeatedly, you’d be strengthening pathways for doing it wrong. The more you practice an undesired behavior or response, the stronger and more natural it becomes. Whether trying to learn new skills or break old ineffective patterns, we need to increase neuroplasticity so our brains can make new connections.
Mindfulness: Reducing Stress
Stress is a normal part of life, but when it becomes chronic, it can lead to various health problems such as anxiety, depression, and cardiovascular disease. Chronic stress has been linked to reduced neuroplasticity – while lowering stress can help increase neuroplasticity (2). Reducing stress and promoting relaxation, mindfulness, and awareness practices helps support the development of new neural connections in the brain.
Several studies have investigated the neural mechanisms behind mindfulness and stress reduction. Mindfulness is a technique that involves paying attention to the present moment without judgment. By focusing on the present moment and accepting it without judgment, mindfulness can reduce the impact of stress on the body and mind. While mindfulness has its roots in ancient Buddhist traditions, modern neuroscience has shed light on the underlying neural mechanisms responsible for its effectiveness in reducing stress.
Mindfulness practices, including mindfulness meditation, mindfulness-based stress reduction (MBSR), and mindfulness-based cognitive therapy (MBCT), have been widely implemented in various settings, such as healthcare, education, and in the workplace.
One study published in the Journal of Psychosomatic Research used functional magnetic resonance imaging (fMRI) to investigate the effects of mindfulness meditation on the brain. The study found that mindfulness meditation increased activity in the prefrontal cortex, associated with attention and self-awareness, and decreased activity in the amygdala, which processes emotions such as fear and anxiety.
The journal Frontiers in Human Neuroscience published a study (2020) that used electroencephalography (EEG) to investigate the effects of mindfulness meditation on the brain. The study found that mindfulness meditation increased activity in the alpha frequency range, associated with relaxation and decreased cognitive processing.
These studies suggest that mindfulness can reduce the impact of stress on the body and mind by increasing activity in regions of the brain associated with attention, self-awareness, emotion regulation, and relaxation. These neural changes can improve overall well-being, including reduced anxiety, depression, and cardiovascular disease risk.
Mindfulness: Attention and Focus
Attention and focus are essential components of cognitive function. The ability to sustain attention and focus on a task for a prolonged period is critical for academic and professional success. However, concentration and focus can be easily disrupted by external stimuli, such as distractions and stress, leading to decreased cognitive function.
Mindfulness has been shown to improve attention and focus by increasing the activity in brain regions involved in attention and emotion regulation. This can help improve cognitive control and attentional processes by developing new neural connections associated with increased neuroplasticity (3). A study published in the journal Frontiers in Human Neuroscience (2022) used functional magnetic resonance imaging (fMRI) to investigate the effects of mindfulness on attention and brain activity. The study found that mindfulness meditation increased activity in the anterior cingulate cortex (ACC), a brain region involved in attention and emotion regulation, and decreased activity in the default mode network (DMN), a network of brain regions involved in mind-wandering and self-referential thought.
A study published in the journal Brain Research Bulletin found that mindfulness increased the density of dendritic spines, the sites of synaptic communication between neurons, in the PFC and hippocampus, two brain regions important for attention and memory.
Other studies have shown that mindfulness can increase the size and connectivity of brain regions involved in attention and cognitive control, such as the prefrontal cortex (PFC) and insula. For example, a study published in the journal NeuroImage (2015) used fMRI to investigate the effects of mindfulness on brain structure and function. The study found that mindfulness practitioners had increased grey matter volume in the PFC and insula and increased connectivity between these regions and the ACC, compared to non-meditators.
These studies suggest that mindfulness can improve attention and focus by increasing the activity, size, and connectivity of brain regions involved in attention and cognitive control, such as the ACC, PFC, and insula. By improving attention and focus, mindfulness can also increase neuroplasticity, leading to better cognitive function, memory, and overall brain health.
Mindfulness: Emotional Regulation
Emotional regulation refers to the ability to manage and regulate emotions healthily and adaptively. Poor emotional regulation can lead to various mental health problems, such as anxiety, depression, and post-traumatic stress disorder (PTSD). Mindfulness has been shown to improve emotional regulation by increasing activity in brain regions involved in emotion regulation and decreasing activity in brain regions involved in stress and negative emotions. This can help reduce the negative impact of stress on the brain, which can help support neuroplasticity and resilience (4).
The findings are similar to the results on the effects of mindfulness on other brain functioning. For example, a study published in the journal Social Cognitive and Affective Neuroscience used functional magnetic resonance imaging (fMRI) to investigate the effects of mindfulness on emotion regulation. The study found that mindfulness meditation increased activity in the prefrontal cortex (PFC) and anterior cingulate cortex (ACC), two brain regions involved in emotion regulation, and decreased activity in the amygdala, a brain region involved in stress and negative emotions. This suggests that mindfulness can help regulate emotions by increasing activity in brain regions that support emotion regulation and decreasing activity in regions that promote stress and negative emotions.
Other studies have shown that mindfulness can increase the size and connectivity of brain regions involved in emotion regulation, such as the PFC and insula. For example, a study published in the journal NeuroImage (2020) used fMRI to investigate the effects of mindfulness on brain structure and function. The study found that mindfulness practitioners had increased grey matter volume in the PFC and insula and increased connectivity between these regions and the ACC, compared to non-meditators. This suggests that mindfulness can lead to structural changes in the brain that support better emotional regulation.
Another study published in the journal Biological Psychiatry used positron emission tomography (PET) to investigate the effects of mindfulness meditation on the brain. The study found that mindfulness meditation increased activity in the anterior cingulate cortex, which is involved in regulating emotions and attention, and decreased activity in the insula, which is involved in processing physical sensations. This suggests that mindfulness can help individuals become more aware of their emotional and physical sensations and regulate them more adaptively.
Mindfulness: Self-Compassion
Self-compassion refers to being kind and supportive of oneself in the face of difficult emotions or experiences. Poor self-compassion can lead to negative self-talk, self-criticism, and decreased mental health. Mindfulness has been shown to improve self-compassion by increasing self-awareness, reducing self-criticism, and promoting self-acceptance.
A study published in the Journal of Personality and Social Psychology used a randomized controlled trial to investigate the effects of mindfulness on self-compassion. The study found that mindfulness meditation increased self-compassion by reducing self-criticism and increasing self-kindness. This suggests that mindfulness can improve self-compassion by promoting self-awareness and reducing negative self-talk. By cultivating self-compassion, individuals can develop a more positive and supportive relationship with themselves, which can help them better manage stress and adversity. These studies suggest that mindfulness can improve self-compassion by increasing self-awareness, reducing negative self-talk, and promoting self-acceptance.
Overall, mindfulness and awareness practices can support the development of new neural connections in the brain, increase resilience, and promote overall brain health. By incorporating these practices into daily life, individuals can help create lasting changes in the brain and improve their ability to cope with stress and adversity. Instead of reacting with fear or anger, we can approach difficulties with curiosity and openness, allowing us to learn and grow from the experience.
Beyond Mindfulness
Exercise
Exercise has been shown to increase neuroplasticity by promoting the production of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and survival of neurons. Exercise also increases blood flow to the brain, providing oxygen and nutrients that support neuronal growth and repair. In addition, studies have shown that regular aerobic exercise can increase hippocampal volume, a brain region important for learning and memory.
Learn Something New
Learning a new skill or activity can increase neuroplasticity by stimulating the growth of new neuronal connections. For example, learning a new language, musical instrument, or sport can increase the size and connectivity of brain regions involved in that activity. Studies have also shown that learning a new skill can increase the production of BDNF and other growth factors that support neuroplasticity.
Sleep
Sleep is essential for brain function and neuroplasticity. During sleep, the brain consolidates memories, clears toxins, and promotes the growth and repair of neurons. Studies have shown that sleep deprivation can impair neuroplasticity while getting enough sleep can enhance it. Aim for 7-8 hours of quality sleep each night to support neuroplasticity.
Diet
A healthy diet rich in antioxidants, omega-3 fatty acids, and other nutrients can support neuroplasticity. Antioxidants help protect neurons from damage, while omega-3 fatty acids promote the growth and repair of neuronal membranes. Studies have also shown that intermittent fasting, a pattern of eating that involves alternating periods of eating and fasting, can increase neuroplasticity by promoting the growth of new neurons.
Social Interaction
Social interaction and engagement can increase neuroplasticity by promoting the growth and connectivity of brain regions involved in social cognition and communication. In addition, studies have shown that social interaction can increase the production of BDNF and other growth factors that support neuroplasticity.
In conclusion, life may not get easier, but our ability to handle challenges can improve over time. Through neuroplasticity and the practices cited here, we can learn to embrace life’s difficulties and use them as opportunities for growth and transformation. So, the next time you face a challenge, remember that it is an opportunity to become stronger and more resilient.
(1) National Institute on Aging, 2019. New hippocampal neurons continue to form in older adults, including those with MCI, Alzheimer’s.
(2) Neuroscience & Biobehavioral Reviews, 2015. Chronic stress and brain plasticity: Mechanisms underlying adaptive and maladaptive changes and implications for stress-related CNS disorders.
(3) Psychiatry Research: Neuroimaging 2011. Mindfulness practice leads to increases in regional brain grey matter density.
(4) Social Cognitive and Affective Neuroscience 2013. Mindfulness and emotion regulation—an fMRI study.
