450 CHAPTER 11
in natural killer cell activity and nearly half a dozen other immune-system cells and
systems, with some effects lasting the full 12 hours after the video ended (Berk et al.,
2001).
In another study, researchers found that laughing can not only significantly increase
levels of health-protecting hormones, but also just looking forward to a positive and
humorous laughing experience can significantly decrease levels of potentially damaging
hormones (Berk et al., 2008; Svebak et al., 2010). Other studies have found that repeti-
tive, joyous laughter causes the body to respond as if receiving moderate exercise, which
enhances mood and immune system activity, lowers both bad cholesterol and blood
pressure, raises good cholesterol, decreases stress hormones, and even improves short-
term memory in the elderly (Bains et al., 2012; Berk et al., 2009).
Meditation is a series of mental exercises meant to refocus attention and achieve
a trancelike state of consciousness. to Learning Objective 4.1. Meditation can
produce a state of relaxation that can aid in coping with the physiological reactions to a
stressful situation. When properly meditating, brain waves change to include more theta
and alpha waves (indicating deep relaxation), but little to no delta waves, which would
indicate deep sleep (Lagopoulos et al., 2009).
Have you ever found yourself staring out into space or at some little spot on the
wall or table, only to realize that your mind has been a complete blank for the last several
minutes?
The state just described is really nothing more than concentrative meditation,
the form of meditation best known to the general public. In concentrative meditation,
the goal is to focus the mind on some repetitive or unchanging stimulus (such as a spot
or the sound of one’s own heart beating) so that the mind can forget daily hassles and
problems and the body can relax. In fact, Herbert Benson (Benson, 1975; Benson et al.,
1974a, 1974b) found that meditation produces a state of relaxation in which blood pres-
sure is lowered, alpha waves (brain waves associated with relaxation) are increased, and
the amounts of melatonin secreted at night (the hormone that helps induce sleep) are
increased.
Research shows that meditation is a good way to relax and lower blood pres-
sure in adolescents and adults, men and women, and both whites and African Ameri-
cans (Barnes et al., 1997; Rainforth et al., 2007; Schneider et al., 1995; Wenneberg et al.,
1997). Other research has suggested that meditation can reduce the levels of chronic pain
(Brown & Jones, 2010; Kabat-Zinn et al., 1986), reduce the symptoms of anxiety, depres-
sion, and hostility (Kabat-Zinn et al., 1985), reduce the risk of heart disease (Schneider
et al., 2012), and reduce stress levels in cancer patients (Speca et al., 2000). Reducing stress
levels in cancer patients through meditation will increase the likelihood of recovery and
reduce the incidence of recurrence. The Applying Psychology to Everyday Life section at the
end of this chapter details the steps in a form of concentrative meditation based in Bud-
dhist practices (but not tied to any particular religious beliefs) that can be easily learned
and applied.
Meditation isn’t the only way to relax, as reading a good book, taking a warm
bath, or simply resting also produce relaxation. There are a couple of techniques rec-
ommended by experts to promote stress relief (Anspaugh et al., 2011; Mayo Clinic,
2016). One method is progressive muscle relaxation, in which you focus on tensing
and then relaxing each of your muscle groups, usually beginning with the feet and
working your way up the body. The purpose of this exercise is to help people recog-
nize the difference between tense muscles and relaxed ones—we are often tensed up
without realizing it. Another method is visualization, in which you use your imagi-
nation to “go” to a calm, peaceful place or situation, using as many of your senses as
you can.concentrative meditation
form of meditation in which a person
focuses the mind on some repetitive
or unchanging stimulus so that the
mind can be cleared of disturbing
thoughts and the body can experience
relaxation.
meditation
mental series of exercises meant
to refocus attention and achieve a
trancelike state of consciousness.