Category Archives: pain management

Meditation can relieve pain

07 Tuesday Apr 2020

Posted by in grounding, Meditation, mindfulness, pain management, positive, Therapy, Wellness

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Meditation can relieve pain, and it does so by activating multiple brain areas, according to an April 2011 study in the Journal of Neuroscience. Fadel Zeidan of Wake Forest University and his colleagues scanned people’s brains as they received uncomfortably hot touches to the leg. When subjects practiced a mindful meditation technique that encourages detachment from experience while focusing on breathing, they reported less pain than when they simply paid attention to their breathing. Likewise, different patterns of brain activity emerged under the two conditions, with mindful meditating resulting in more activity not only in executive centers that evaluate experiences and regulate emotions but also in lower regions that control the signals coming from the body.

The volunteers learned the meditation technique in only four 20-minute sessions, which means this pill-free analgesia could be a feasible way to help real patients suffering from pain. “People can reap some of the benefits of meditation without extensive training,” Zeidan says. feelings-01

When I work with patients using mindfulness I start by asking who has experience with any type of meditation, breathing techniques and/or relaxation exercises. We than have a  brief explanation and question and answer period and I focus on removing any doubt, fear, or skepticism. I usually than do a 10 to 12 minute body scan moving right into a mindful meditation that focuses on the breath.

With the co-occurring patients I work with this process seems to work the best. The chat in the beginning warms people up, the body scan relaxes which helps the meditators enter into a more meditative state.

Yoga may boost your brain power

14 Wednesday Aug 2019

Posted by in brain, breath, Creativity, emotions, Health, pain management, Relaxation, Therapy

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Yogis may be enjoying a surprising benefit when they unroll their mats and strike a pose. A new study finds that just 20 minutes of hatha yoga stimulates brain function.

Researchers from the University of Illinois at Urbana-Champaign enlisted 30 subjects to take tests of working memory and inhibitory control, two measures of brain function associated with the ability to focus, retain, and use new information, the researchers said.

Subjects who took a single, 20-minute yoga session were significantly faster and more accurate on their tests than subjects who walked or jogged on a treadmill for 20 minutes.
Participants on the treadmill exercised with the goal of maintaining 60 to 70 percent of their maximum heart rate throughout the exercise session. “This range was chosen to replicate previous findings that have shown improved cognitive performance in response to this intensity,” the researchers said.1472891_10151996608469691_438298404_n

“Yoga is an ancient Indian science and way of life that includes not only physical movements and postures but also regulated breathing and meditation,” said study lead Neha Gothe. “The practice involves an active attentional or mindfulness component but its potential benefits have not been thoroughly explored.”

Subjects who practiced yoga performed a 20-minute sequence of seated, standing, and supine yoga postures, with the class ending in a meditative posture and deep breathing.

“It appears that following yoga practice, the participants were better able to focus their mental resources, process information quickly, more accurately and also learn, hold and update pieces of information more effectively than after performing an aerobic exercise bout,” Gothe said.

“The breathing and meditative exercises aim at calming the mind and body and keeping distracting thoughts away while you focus on your body, posture or breath,” she said. “Maybe these processes translate beyond yoga practice when you try to perform mental tasks or day-to-day activities.”

Findings, announced June 5, appear in the Journal of Physical Activity and Health.
A separate study published last month finds that twice-weekly yoga sessions can reduce high blood pressure. In the study, researchers led by Dr. Debbie Cohen of the University of Pennsylvania tracked 58 women and men, aged 38 to 62, for 24 weeks.

Another study published earlier this year in the journal Frontiers in Psychiatry found that the practice may soothe depression and help sleep problems.

Read more:A 20-minute yoga session may boost your brain power – The Denver Post

Meditation and Pain management

03 Wednesday Apr 2019

Posted by in Meditation, mindfulness, pain management, Relaxation, Research

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According to a new study, mindfulness meditation exhibited even stronger physical pain reductions than morphine, says the study’s lead investigator

Open any magazine and you’ll find that mindfulness has gone mainstream. You’ll also notice there are studies that purport to show meditation’s benefits on just about everything, from kids’ math scores and migraine length to HIV management and bouncing back after a crisis. Now, an elaborate new forthcoming study looks at how the brains of meditators respond to pain, to be published in the Journal of Neuroscience.

f-202.jpgDr. Fadel Zeidan, assistant professor of neurobiology and anatomy at Wake Forest Baptist Medical Center, has studied mindfulness for 15 years and has observed improved health outcomes as a result. “But what if this is all just a placebo?” he wondered. “What if people are reporting improvements in health and reductions in pain just because of meditation’s reputation as a health-promoting practice?” He wanted to find out, so he designed a trials that included a placebo group.

Zeidan recruited 75 healthy, pain-free people and scanned their brains using an MRI while they experienced painful heat with a 120-degree thermal probe. Then, the researchers sorted them into four groups and gave them four days of training. Everyone thought they were getting the real intervention, but most of them were getting a sham treatment.

“I want to be restrained about the efficacy of mindfulness, and the way to be restrained about it is by making it harder and harder to demonstrate its effectiveness,” Zeidan says.

First, there was a placebo cream group that participants were told reduces pain over time, Zeidan says (it was really just petroleum jelly). For four days, they rubbed it on the back of their leg and tested it against that painfully hot thermal probe. Little did they know, the researchers cranked down the heat each day; the participants thought the cream was working.

Another group was taught a kind of fake mindfulness meditation—they were told to breathe deeply for 20 minutes but were given no instructions on how to do it mindfully. The control group was subjected to 20 minutes of a very boring book on tape: The Natural History and Antiquities of Selborne.996972_621934824532791_1132991476_n

For the real intervention, people sat for 20 minutes with straight posture, closed their eyes and listened to specific instructions about where to focus one’s attention and how to let thoughts and emotions pass without judgment. “Our subjects are taught to focus on the changing sensations of breath and to follow the breath with the mind’s eye as it goes down the chest and abdomen,” Zeidan says.

After four days, everyone re-entered the MRI machine and endured the same pain from the 120-degree probe. They were told to use their training—breathing deeply, mindfully meditating or the cream. They used a lever to indicate the physical intensity and emotional unpleasantness of the pain.

They found that people in all of the groups had greater pain reductions than the control group. The placebo cream reduced the sensation of pain by an average of 11% and emotional unpleasantness of pain by 13%. For the sham mindfulness group, those numbers were 9% and 24% respectively. But mindfulness meditation outperformed them all. In this group, pain intensity was cut by 27% and emotional pain reduced by 44%.

That shocked Zeidan. Past research has indicated that the opioid morphine reduces physical pain by 22%—and mindfulness had surpassed even that. But the MRI results, which showed how pain was registering in their brains, surprised him even more. People who had practiced mindfulness meditation seemed to be using different brain regions than the other groups to reduce pain.

“There was something more active, we believe, going on with the genuine mindfulness meditation group,” Zeidan says. This group had increased activation in higher-order brain regions associated with attention control and enhanced cognitive control, he says, while exhibiting a deactivation of the thalamus—a structure that acts as the gatekeeper for pain to enter the brain, he explains. “We haven’t seen that with any other technique before.”create

It’s an important preliminary study, Zeidan says, but exactly who will benefit from meditation’s impact on pain is still unknown. “We’re now at the stage, at least in my lab, where we have enough evidence that meditation reduces pain and it does it in a really unique fashion, different from any other technique we’ve seen,” he says.

And as for the questions left unanswered? “We don’t have the studies yet,” he says, “but we’re getting there.”

Meditation and Pain management

09 Wednesday Jan 2019

Posted by in Meditation, mindfulness, pain management, research, Wellness

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According to a new study, mindfulness meditation exhibited even stronger physical pain reductions than morphine, says the study’s lead investigator
Open any magazine and you’ll find that mindfulness has gone mainstream. You’ll also notice there are studies that purport to show meditation’s benefits on just about everything, from kids’ math scores and migraine length to HIV management and bouncing back after a crisis. Now, an elaborate new forthcoming study looks at how the brains of meditators respond to pain, to be published in the Journal of Neuroscience.
f-202.jpgDr. Fadel Zeidan, assistant professor of neurobiology and anatomy at Wake Forest Baptist Medical Center, has studied mindfulness for 15 years and has observed improved health outcomes as a result. “But what if this is all just a placebo?” he wondered. “What if people are reporting improvements in health and reductions in pain just because of meditation’s reputation as a health-promoting practice?” He wanted to find out, so he designed a trials that included a placebo group.
Zeidan recruited 75 healthy, pain-free people and scanned their brains using an MRI while they experienced painful heat with a 120-degree thermal probe. Then, the researchers sorted them into four groups and gave them four days of training. Everyone thought they were getting the real intervention, but most of them were getting a sham treatment.
“I want to be restrained about the efficacy of mindfulness, and the way to be restrained about it is by making it harder and harder to demonstrate its effectiveness,” Zeidan says.
First, there was a placebo cream group that participants were told reduces pain over time, Zeidan says (it was really just petroleum jelly). For four days, they rubbed it on the back of their leg and tested it against that painfully hot thermal probe. Little did they know, the researchers cranked down the heat each day; the participants thought the cream was working.
Another group was taught a kind of fake mindfulness meditation—they were told to breathe deeply for 20 minutes but were given no instructions on how to do it mindfully. The control group was subjected to 20 minutes of a very boring book on tape: The Natural History and Antiquities of Selborne.996972_621934824532791_1132991476_n
For the real intervention, people sat for 20 minutes with straight posture, closed their eyes and listened to specific instructions about where to focus one’s attention and how to let thoughts and emotions pass without judgment. “Our subjects are taught to focus on the changing sensations of breath and to follow the breath with the mind’s eye as it goes down the chest and abdomen,” Zeidan says.
After four days, everyone re-entered the MRI machine and endured the same pain from the 120-degree probe. They were told to use their training—breathing deeply, mindfully meditating or the cream. They used a lever to indicate the physical intensity and emotional unpleasantness of the pain.
They found that people in all of the groups had greater pain reductions than the control group. The placebo cream reduced the sensation of pain by an average of 11% and emotional unpleasantness of pain by 13%. For the sham mindfulness group, those numbers were 9% and 24% respectively. But mindfulness meditation outperformed them all. In this group, pain intensity was cut by 27% and emotional pain reduced by 44%.
That shocked Zeidan. Past research has indicated that the opioid morphine reduces physical pain by 22%—and mindfulness had surpassed even that. But the MRI results, which showed how pain was registering in their brains, surprised him even more. People who had practiced mindfulness meditation seemed to be using different brain regions than the other groups to reduce pain.
“There was something more active, we believe, going on with the genuine mindfulness meditation group,” Zeidan says. This group had increased activation in higher-order brain regions associated with attention control and enhanced cognitive control, he says, while exhibiting a deactivation of the thalamus—a structure that acts as the gatekeeper for pain to enter the brain, he explains. “We haven’t seen that with any other technique before.”create
It’s an important preliminary study, Zeidan says, but exactly who will benefit from meditation’s impact on pain is still unknown. “We’re now at the stage, at least in my lab, where we have enough evidence that meditation reduces pain and it does it in a really unique fashion, different from any other technique we’ve seen,” he says.
And as for the questions left unanswered? “We don’t have the studies yet,” he says, “but we’re getting there.”

Meditation and Pain management

26 Wednesday Dec 2018

Posted by in Meditation, mindfulness, pain management, Research, Wellness

≈ 1 Comment

According to a new study, mindfulness meditation exhibited even stronger physical pain reductions than morphine, says the study’s lead investigator
Open any magazine and you’ll find that mindfulness has gone mainstream. You’ll also notice there are studies that purport to show meditation’s benefits on just about everything, from kids’ math scores and migraine length to HIV management and bouncing back after a crisis. Now, an elaborate new forthcoming study looks at how the brains of meditators respond to pain, to be published in the Journal of Neuroscience.
f-202.jpgDr. Fadel Zeidan, assistant professor of neurobiology and anatomy at Wake Forest Baptist Medical Center, has studied mindfulness for 15 years and has observed improved health outcomes as a result. “But what if this is all just a placebo?” he wondered. “What if people are reporting improvements in health and reductions in pain just because of meditation’s reputation as a health-promoting practice?” He wanted to find out, so he designed a trials that included a placebo group.
Zeidan recruited 75 healthy, pain-free people and scanned their brains using an MRI while they experienced painful heat with a 120-degree thermal probe. Then, the researchers sorted them into four groups and gave them four days of training. Everyone thought they were getting the real intervention, but most of them were getting a sham treatment.
“I want to be restrained about the efficacy of mindfulness, and the way to be restrained about it is by making it harder and harder to demonstrate its effectiveness,” Zeidan says.
First, there was a placebo cream group that participants were told reduces pain over time, Zeidan says (it was really just petroleum jelly). For four days, they rubbed it on the back of their leg and tested it against that painfully hot thermal probe. Little did they know, the researchers cranked down the heat each day; the participants thought the cream was working.
Another group was taught a kind of fake mindfulness meditation—they were told to breathe deeply for 20 minutes but were given no instructions on how to do it mindfully. The control group was subjected to 20 minutes of a very boring book on tape: The Natural History and Antiquities of Selborne.996972_621934824532791_1132991476_n
For the real intervention, people sat for 20 minutes with straight posture, closed their eyes and listened to specific instructions about where to focus one’s attention and how to let thoughts and emotions pass without judgment. “Our subjects are taught to focus on the changing sensations of breath and to follow the breath with the mind’s eye as it goes down the chest and abdomen,” Zeidan says.
After four days, everyone re-entered the MRI machine and endured the same pain from the 120-degree probe. They were told to use their training—breathing deeply, mindfully meditating or the cream. They used a lever to indicate the physical intensity and emotional unpleasantness of the pain.
They found that people in all of the groups had greater pain reductions than the control group. The placebo cream reduced the sensation of pain by an average of 11% and emotional unpleasantness of pain by 13%. For the sham mindfulness group, those numbers were 9% and 24% respectively. But mindfulness meditation outperformed them all. In this group, pain intensity was cut by 27% and emotional pain reduced by 44%.
That shocked Zeidan. Past research has indicated that the opioid morphine reduces physical pain by 22%—and mindfulness had surpassed even that. But the MRI results, which showed how pain was registering in their brains, surprised him even more. People who had practiced mindfulness meditation seemed to be using different brain regions than the other groups to reduce pain.
“There was something more active, we believe, going on with the genuine mindfulness meditation group,” Zeidan says. This group had increased activation in higher-order brain regions associated with attention control and enhanced cognitive control, he says, while exhibiting a deactivation of the thalamus—a structure that acts as the gatekeeper for pain to enter the brain, he explains. “We haven’t seen that with any other technique before.”create
It’s an important preliminary study, Zeidan says, but exactly who will benefit from meditation’s impact on pain is still unknown. “We’re now at the stage, at least in my lab, where we have enough evidence that meditation reduces pain and it does it in a really unique fashion, different from any other technique we’ve seen,” he says.
And as for the questions left unanswered? “We don’t have the studies yet,” he says, “but we’re getting there.”