Meditation can induce significant changes in brain waves in just two minutes, reveals a recent study. Harvard researchers observed that these changes peak around seven minutes of practice.

“We observed that this peak is maintained up to 15 minutes,” said Dr. Balachundhar Subramaniam, professor of anesthesiology at Harvard Medical School, who co-led the study published in the journal Mindfulness.

The scientists used electroencephalograms (EEG) to monitor the brain activity of 103 participants of varying levels of meditation experience. They focused on breathing observation meditation, measuring variations in brain waves related to relaxation and concentration.

Meditation practices

Meditation consists of giving the brain a break from the constant noise and, although there are different types of meditation, the new study focused on one called breathing observation, CNN reports. A focused attention meditation, which may involve staying in a calm state and focusing on your breathing, repeating a prayer or mantra, or simply sitting quietly and letting your thoughts flow without chasing them.

In the United States, meditation is a practice that has gained a lot of popularity. It is estimated that 1 in 5 adults, approximately 60.5 million people, practiced meditation in 2022.

Benefits of meditation

The study suggests that meditation not only improves relaxation, but can also help combat anxiety and stress.

The ability to experience tangible mental health benefits could begin with just a few minutes of daily practice.

Dr. Balachundhar Subramaniam, who co-led the study, points out the importance of allowing the mind to settle after a few minutes of meditation. Other experts, such as Dr. Ignacio Sáez, highlight that changes in brain waves can reflect a different functional state, indicating effectiveness in the practice of meditation.

Despite the positive findings, experts caution that more research is required to fully understand the health implications of these changes. Reviewing the impact of meditation on different aspects of health remains an active area of ​​study.

Integrate meditation into your daily routine

To effectively integrate meditation into your daily routine, start with very short sessions (5 to 10 minutes) and pair it with an existing habit that you already do without thinking, such as drinking your first glass of water, brushing your teeth, or drinking coffee. Consistency is more important than duration: meditating for 5 minutes every day is better than 30 minutes once a week.

Additional practical tips:

You may also be interested in:

· Stress and nighttime eating: a harmful link for digestive health · The sound that heals: how effective is music therapy really? · It's not just a matter of genetics! Factors that cause women to live longer than men