1WHATHAPPENSWHEN...
This stress
buster is so easy
you can do it with
your eyes closed.1
Don’t Waste
Yo u r B r e at h
If endlessly repeating mantras
isn’t for you, focused breathing
isthebestwaytoenter a
meditative space. And the
benefits are instantaneous. It
calms anxiety by reducing
cortisol in your blood and
stimulates the release of nitric
oxide. This helps open up
constricted blood vessels,
protectingyourheart from
the effects of stress. Breathe
inforfourseconds, hold for
four, then breathe out for
four and hold again. Repeat
and relax.4
A Light Idea
As well forming new
neural connections,
meditation can rewire old
ones to make weight loss
easier. A lesser-known
version of mindfulness called
“decentring” teaches you to
disassociate thoughts
from reality. Over time, for
example, you can turn your
burger craving into a passing
idea, easy to ignore. This may
strike you as woolly, but this
technique has been proven
to dull your hunger response
on a physiological level, in
turn boosting your willpower.5
Crash Course
If you still need
convincing, try diving in head
first. Three weeks is enough
for you to enjoy the most
potent benefits that
meditation can offer. Go on
an intensive retreat and
research claims the enzyme
telomerase will flood your
system. This helps rebuild
and lengthen the telomeres
of your immune system to
slow ageing and stave off
illness from the inside out.
You’ll emerge feeling
younger, healthier
and maybe – just maybe –
wearing a bangle or two.3
Brain Gains
Regular meditation not
only reduces fatigue, but
protects you against
cognitive decline, too. A
Frontiers in Human
Neuroscience study found
that those who practise it
regularly exhibit higher levels
of gyrification – the growth
and folding of the cerebral
cortex, which allows them to
process information faster.
This type of brain growth not
only rebuffs Alzheimer’s later
in life but has been linked
with improved attention to
sharpen your focus at work
today, too.2
Enter Sandman
With your stress hormones
now under control, your calmer
state will allow your brain to
start shutting down. It reduces
the beta waves stimulating your
frontal lobe, helping you drift
off. Research published in
JAMA Internal Medicine found
that meditating for 20 minutes
per day reduces the number of
times you wake up during the
night – and helps you feel more
refreshed the next morning.
Chase this pre-bed routine with
a cup of sleep-inducing
camomile tea and it’ll soon be
lights out....I MEDITATE?
The #trending approach
to hitting pause on your
hectic life may have
its detractors, but the
science is undeniable.
Keep calm and carry omHEALTH