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The Science behind Meditation and Stress Reduction
ZEN-it Team
Updated: 23 Apr 2025
Alleviating Stress Naturally
Stress has become an inevitable part of our daily lives. Whether it’s work-related pressures, personal challenges, or the constant barrage of information (and mis-information), stress is something many of us grapple with regularly.
So what do we do to recover our sense of balance? Worry not, there is a powerful tool available to everyone that can help alleviate stress: meditation.
How Stress Affects Our Brain
Before we dive into how meditation helps reduce stress, let’s first understand what happens in the brain during stressful situations. When faced with a stressful event, the body’s "fight or flight" response is triggered. The hypothalamus, a small region at the base of the brain, sends a signal to the adrenal glands, which then release stress hormones like cortisol and adrenaline. These hormones prepare the body to deal with the perceived threat by increasing heart rate, blood pressure, and energy supplies.
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While this response is vital for survival in truly dangerous situations, and there is value to what is called eustress, chronic activation of our stress response can lead to a host of health problems, including anxiety, depression, heart disease, and a weakened immune system.
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Chronic stress activates the body's fight-or-flight response, leading to elevated cortisol levels and potential health issues.
How Meditation Reduces Stress
Meditation, particularly mindfulness meditation, has been shown to trigger a relaxation response and counteract the stress response. Mindfulness involves focusing on the present moment, often through breathing exercises, and letting go of distractions and stressors.
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Anecdotally, there are many accounts of people being able to have a more positive outlook, calm temperament and constructive approach to stress after adopting practices like mindfulness and meditation.
But what does science say about the effects of meditation on stress?
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Regular meditation practices can decrease cortisol production, increase activity in the prefrontal cortex, and improve emotional regulation.
1. Reduction in Cortisol Levels
Multiple studies have demonstrated that meditation can significantly lower cortisol levels. Cortisol, often called the "stress hormone," is released in response to stress. A study published in Psychoneuroendocrinology found that participants who practiced mindfulness meditation had significantly lower cortisol levels, indicating a reduced stress response. This supports the idea that regular meditation can be an effective tool for managing stress and promoting mental well-being.
2. Increased Activity in the Prefrontal Cortex
Meditation has been shown to increase activity in the prefrontal cortex, the area of the brain responsible for executive functions like decision-making and emotional regulation. By enhancing activity in this region, meditation helps improve our ability to manage stress effectively.
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Research by a team of researchers from Massachusetts General Hospital showed that an eight-week mindfulness meditation program can lead to measurable changes in brain regions associated with memory, sense of self, empathy, and stress. Specifically, the study found increased gray matter density in the hippocampus and a reduction in the size of the amygdala, which is involved in stress and anxiety responses. This research highlights how meditation can physically alter the brain to improve emotional regulation and stress management
3. Improved Emotional Regulation
Meditation helps in emotional regulation by increasing awareness of our thoughts and feelings, allowing us to respond to stressors more calmly. This aligns with Cognitive Behavioral Therapy (CBT) techniques that also emphasize mindfulness and awareness to manage negative emotions. By focusing on the present and observing thoughts without judgment, we can reduce the emotional impact of stress. Mindfulness has been found to improve our psychological health, reducing psychological symptoms and emotional reactivity, and improving behavioural regulation.
4. Strengthening the Relaxation Response
The relaxation response, a term coined by Dr. Herbert Benson of Harvard Medical School, is the counterpart to the stress response. Meditation triggers this relaxation response, slowing the heart rate, lowering blood pressure, and reducing muscle tension. This response not only reduces stress but also promotes overall well-being.
Supporting Research and Behavioral Approaches
Several studies have supported the benefits of meditation. A meta-analysis published in JAMA Internal Medicine reviewed over 18,000 studies on meditation and concluded that mindfulness meditation programs can improve anxiety, depression, and pain​.
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Additionally, incorporating meditation into daily routines has been shown to improve overall mental health, resilience, and even productivity. This aligns with the broader goals of behavioral therapy, where consistent practice and habit formation play key roles in mental well-being.
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Meditation can lead to structural changes in the brain, enhancing areas responsible for memory, empathy, and stress management.
How to get started with meditation?
If you’re new to meditation or looking to deepen your practice, ZEN-it offers a variety of guided meditation tracks designed to help you reduce stress and enhance mindfulness. For those feeling overwhelmed, the “Breeze” track in ZEN-it’s Centering section of ZEN-it’s Self-Care suite is perfect for letting go of pent-up emotions and finding calm using visualisations​. To deepen this practice, try out the “Zen” track in the Meditation section.
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If you’re struggling with focus, the “Come Back to Now” track in the Centering section can help you ground yourself in the present moment​.
In Conclusion
Meditation is a powerful tool backed by science for reducing stress and improving overall well-being. By understanding the science behind it, we can better appreciate its benefits and incorporate it into our daily lives. Whether you're dealing with chronic stress or just looking to improve your mental health, starting a meditation practice could be one of the most beneficial decisions you make.
Take a step towards a more balanced and stress-free life by exploring the meditation tracks available on ZEN-it today.
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Liked this article? Read our blog on the Link Between Mindfulness And Productivity here.
ZEN-it FAQs: Science Behind Meditation - How To Reduce Stress Naturally
How does meditation reduce stress?
Meditation, especially mindfulness, triggers the body’s relaxation response, lowering cortisol levels, improving emotional regulation, and reducing physical stress markers like heart rate and blood pressure.
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What is the role of cortisol in stress, and how does meditation help?
Cortisol is a hormone released during stress. High levels of cortisol can lead to anxiety, depression, and other health issues. Meditation helps reduce cortisol levels, promoting calm and emotional well-being.
How does meditation affect brain activity?
Meditation increases activity in the prefrontal cortex, responsible for decision-making and emotional regulation, while reducing the size of the amygdala, which manages stress and anxiety responses.
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What are some meditation techniques for beginners?
Beginners can start with meditation techniques by focusing on their breath or doing simple guided sessions. ZEN-it offers many unique, easy guided meditation practices in the form of audio tracks, addressing various aspects of meditation such as mental positivity (Uplift), Being in the moment (Centering), Breath meditation, Sleep and more. Download ZEN-it and explore what it has to offer :)
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Ready to Redefine Productivity? Start your journey with ZEN-it today!
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