The Neurobiology of Mindfulness: 5 Key Areas

During Meditation and just after

The neurobiological changes that can be observed during or just after practice are the following; many changes can be observed after just 20 minutes of practice.

1. Anterior Cingulate Cortex (ACC)

Mindfulness practice increases activity in the Anterior Cingulate Cortex (ACC) reflecting an increase in attention. [1, 2]

The ACC, located deep inside the forehead, behind the brain’s frontal lobes, is the region associated with attention in which changes in activity and/or structure in response to mindfulness meditation are most consistently reported. [3]  It is also associated with self-regulation, meaning the ability to purposefully direct attention and behavior, suppress inappropriate knee-jerk responses, and switch strategies flexibly. 

2. The ACC Junction

The ACC has connections with both the “emotional” limbic system and the “cognitive” prefrontal cortex. The ACC is therefore seen to have an important role in integration of neuronal circuitry for self-regulation. When we are stressed both the ACC and the PFC are deactivated reflecting an inability to control thoughts, emotions, anxieties.[4]

On the other hand the greater the connectivity between the ACC and amygdala the greater the stress. The amygdala is a very old part of the brain which processes fear, negative emotions and emotions in general. Mindfulness meditation reduces stress by decoupling this connectivity.[3] 

3. Posterior Cingulate Cortex

The posterior cingulate cortex (PCC) is associated with mind wandering. This area is activated during stressful periods where there is more ruminating and self-referential thought. Mindfulness practice leads to a decrease in activity in the PCC reflecting a reduction in anxiety.[4]

4. The Prefrontal Cortex –  frontal limbic networks

During mindfulness practice there is increased activity in the fronto-limbic networks. As these areas become increasingly engaged it has been shown that this improves emotion regulation and reduces stress.[1][2] Research also shows that increased activation of the ventrolateral PFC can regulate emotion by decreasing the activity of the amygdala.[5]

The prefrontal cortex lies at the very front of the brain and makes up over 10% of its volume. It is said to be involved in many functions and is particularly known for executive function. Executive function includes a range of cognitive processes including planning, decision-making, problem-solving, self-control, and acting with long-term goals in mind.[6]

5. Insula

When practicing mindfulness the blood flow in the mid-frontal lobe and insula increase.[7] This area of the brain is connected with intraception – feeling what’s happening inside – and research shows that the increased activity in this area leads to greater sensitivity to things like gut feeling and transient body sensations.[8][9]

The word insula comes from the Latin word for ‘island’. It is a small region of the cerebral cortex located deep within the lateral sulcus. It is an area of the brain which has not been researched that much up until recently. [10] 

Long Term effects

Beyond the actual moment of the practice, mindfulness practice can also produce longer term structural changes to the brain. These include: 

• Improvements in white matter connectivity in anterior cingulate cortex (ACC) and PCC which are correlated with enhanced positive emotion and decreased stressed, indicating an overall improvement in psychological well-being.[11]

• Less decrease in both grey matter volume and attentional performance with age.[12]  

• Reduced activity in the default mode network indicating that long-term meditators are able to self-regulate better.[12]

• Reduced basal stress level of cortisol and increased basal immune function, suggesting better health outcomes.[13] 

• Enhancement to activity in brain areas related to intraception and attention such as the PFC, the right anterior insula and the right hippocampus. These areas are related to attention and visceral awareness.[14, 15]