SCIENTISTS REVEAL JUST HOW LONG YOU NEED TO MEDITATE TO CHANGE YOUR BRAIN

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“These findings show the clear and powerful benefits that breath-watching meditation can bring,” said professor Subramaniam.

The many benefits of meditation—particularly in regard to reducing stress and anxiety—have been investigated, dissected and discussed in almost every medium in recent years, from scientific journals to trendy wellness podcasts.

Despite the promise of the practice boosting everything from one's mindset to memory, it was previously thought that meditation needs to be practiced regularly—and even mastered—for such benefits to materialize.

But now, a new study, has proven that meditation can change the brain in just two–three minutes —and that even complete beginners can feel a brainwave shift after this interval.

The study, co-led by scientists from Harvard Medical School, set out to build on existing research into meditation and finally establish just how long it takes for the practice to start working—and how soon it takes for a beginner to feel the benefits.

How Brain Changes Were Tracked

The scientists employed high-density electroencephalography (HD-EEG) brain scans to capture neural activity in real-time as study participants meditated.

To understand how the practice affects different people, the participants were divided into three groups. The first group were classed as complete beginners, with no meditation experience or history. The second and third groups featured "novice practitioners" and advanced meditators from the Isha Yoga tradition, respectively.

Though meditation and mindfulness are often lumped together as one mental practice, their long history and recent global popularity have led to several subgroups and subtypes of meditation gaining prominence.

A woman meditates at sunset on a beach. Credit: GETTY IMAGES

For this study, scientists focused specifically on a meditation practice from Indian Yogi, Sadhguru, the founder of the Isha Foundation and one of the most widely followed spiritual voices in the world.

Sadhguru's meditations are breath-focused practices that involve the meditator observing their breath as they unwind.

By tracking brainwave shifts via the EEG scans, the scientists were able to quickly deduce that "measurable" changes occur in the brain after just two or three minutes of breath-focused meditation. The changed brain activity peaked at seven minutes into the session. This was even the case for people who had never tried to meditate before.

"These findings show the clear and powerful benefits that breath-watching meditation can bring to anyone who makes the small amount of time needed to practice it," study author professor Balachundhar Subramaniam of Harvard Medical School told Newsweek. "It is simple and easy to do, but the effects are profoundly positive for your brain.

"Stress, anxiety, depression, loss of focus and other mental challenges can be treated effectively and safely using these techniques.”

What the Scientists Learned

Different neural patterns occur at different times of the day, usually dependant on if you are feeling stressed or calm.

Beta brain frequencies occur in times of high neural activity, perhaps during a complex task, a moment of problem-solving or even stress and anxiety—but have also been linked to anxiety disorders and mental fatigue when seen in excess.

Alpha brain frequencies happen when the mind is more relaxed, yet still somewhat alert, and theta brainwaves typically occur in moments of deep relaxation, often before drifting off to sleep.

Just a few minutes into their meditation session, the researchers noted that participants began to relax more deeply, which could be seen changes in the brain's theta and alpha waves, and more focused alertness through changes in lower beta wave frequencies.

Despite the quick impact, all groups continued to experience positive results, with feelings of calm and greater focus and attention peaking seven minutes in. This proves that making time for a quick five- or ten-minute meditation session every day can lead to positive results, even in the most novice of meditators.

At seven minutes in, scientists saw that participants were entering a state they described as "relaxed alertness," where they feel much calmer and more focused. This was also visible in their brain scans, which showed different patterns in theta, alpha and beta brainwaves.

Advanced Isha Yoga practitioners consistently show higher theta brain activity, which is associated with lower general stress and improved attention, focus and mood.

The scientists point hopeful meditators in the direction of Miracle of Mind, an app that offers guided breath-focused meditation practices.

They say that the implications of their results offer the most definitive evidence to date of how beneficial these techniques can be for our mental wellbeing, at a time when levels of stress and anxiety—particularly among Gen Z—are on the rise.

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