Is There Such A Thing As Meditation For Lower Inflammation?
Chronic inflammation is increasingly recognized as a silent contributor to a wide range of serious health conditions, including heart disease, diabetes, arthritis, depression, neurodegenerative and autoimmune diseases, and even cancer. Unlike acute inflammation (which is a short-term immune response to injury or infection), chronic inflammation persists over time and can gradually damage tissues and organs. So can meditation for lower inflammation help? The short answer is yes!
Inflammation
According to the World Health Organization, chronic diseases linked to inflammation account for approximately 73% of all deaths worldwide, with conditions such as cardiovascular disease and type 2 diabetes on the rise. In the U.S. alone, data from the Centers for Disease Control and Prevention (CDC) shows that nearly 6 in 10 adults live with at least one chronic disease, many of which have inflammatory components. Modern lifestyle factors like poor diet, sedentary behavior, chronic stress, environmental toxins, and inadequate sleep have contributed to a surge in low-grade, systemic inflammation, making it a major public health concern in both developed and developing nations.
Fortunately, research has found a powerful, accessible, and cheap tool to address chronic inflammation: meditation.
Meditation for Lower Inflammation
Meditation has increasingly been recognized for its health benefits, particularly its ability to lower inflammation. Practicing meditation for lower inflammation helps manage stress, a known contributor to chronic inflammation. When we are stressed, our body releases cortisol, a hormone that, if chronically elevated, contributes significantly to inflammation.
3 Relevant Studies on Meditation for Lower Inflammation
Studies have demonstrated that meditation for lower inflammation can significantly reduce markers of inflammation like C-reactive protein (CRP), cytokines, and interleukin-6 (IL-6).
1. A pivotal study in this field was conducted by researchers at the University of Wisconsin–Madison and led by Dr. Richard J. Davidson. It was published in “Brain, Behavior, and Immunity” in 2013 and found that participants who underwent mindfulness meditation showed notably lower inflammatory responses compared to those who did not meditate.
This randomized controlled trial investigated whether mindfulness meditation could influence markers of inflammation in healthy adults. In the study, participants were divided into two groups: one group underwent an 8-week mindfulness-based stress reduction (MBSR) program, while the other participated in a control group that received general health education.
After the intervention, participants in the mindfulness meditation group showed a significantly lower inflammatory response when exposed to a laboratory stressor, as measured by reduced levels of pro-inflammatory cytokines—particularly interleukin-6 (IL-6). These results suggest that mindfulness meditation not only reduces psychological stress but also has tangible effects on the immune system’s inflammatory activity. The study provided compelling evidence that mental training through meditation can influence physical health by modulating biological pathways associated with chronic inflammation.
2. A 2016 study conducted at Carnegie Mellon University and published in Psychoneuroendocrinology explored the effects of mindfulness meditation on stress-related inflammation in adults. Led by Dr. J. David Creswell, the research focused on stressed individuals who participated in a three-day intensive mindfulness meditation retreat. Compared to a control group that received relaxation training, the mindfulness group exhibited significantly lower levels of interleukin-6 (IL-6), a key marker of systemic inflammation linked to chronic disease. The findings underscored the potential for even short-term meditation practices to produce measurable biological changes, suggesting that mindfulness can help mitigate the physical effects of psychological stress.
3. In 2017, another influential study published in the Annals of Behavioral Medicine examined the impact of mindfulness meditation on inflammatory gene expression. Researchers found that individuals who participated in a mindfulness-based stress reduction (MBSR) program exhibited downregulation of genes associated with inflammation, including those involved in nuclear factor kappa B (NF-κB) signaling, a major pathway in the body’s inflammatory response. This reduction in inflammatory gene activity indicates that mindfulness meditation may exert its health benefits at the molecular level, providing a promising non-pharmacological approach to managing chronic inflammation and reducing the risk of inflammation-related diseases.
Beginner Meditation Techniques
If you’re new to meditation, or find it daunting or overwhelming, beginner meditation techniques can help you get started. This article on ‘How To Practice Meditation: 12 Easy Steps For Beginners‘ is a simple and practical guide to getting you started. One of the most simple and researched techniques is mindfulness meditation. This involves focusing your attention on your breathing, gently bringing your focus back whenever your mind wanders. However, it is in its simplicity that many find it difficult, as breathing is so automatic, that it can be easy to get distracted. There are many other techniques you can use to get you started that are a bit more interactive. The most effective is guided meditation, where you listen to a recorded meditation that guides your attention, taking away some of the pressure on you to stay focused in silence.
Meditation Tips
Ideally you want to find a quiet place, and a time when you’re not going to be easily distracted. The important thing is to start off small, and build up. Begin by meditating for just five minutes daily, gradually increasing your practice over time. Sit or lie comfortably, and either set a timer and focus on your breathing, or listen to short guided meditation. Incorporating meditation into your daily routine, at a set time and place, can help make it a lasting habit.
How to Meditate – Yoga Nidra
Meditation has been practiced for around 5000 years, and there are endless techniques from various philosophical lineages in the East. You do not need to believe in any particular religion, because meditation is a practice in focus, accessible to everyone. One very relaxing and popular meditation technique is called Yoga Nidra, where you lie down and listen to someone guiding you into mental and physical relaxation. For an explanation into this technique, and a guided audio, check out ‘Everything You Need To Know About Yoga Nidra‘.
Other Tips for Lowering Inflammation
I am currently taking a qualification in nutrition and lifestyle changes with the Harvard Medical School, and the topic of inflammation is a big proponent of the course. In addition to meditation, there are other evidence-based methods for reducing inflammation:
- Dietary Changes: One of many studies showing the importance of dietary changes was published in the British Journal of Nutrition, and provides an overview of anti-inflammatory diets and their promising effects on non-communicable diseases. The study emphasizes incorporating foods with potential anti-inflammatory properties, including fruits, vegetables, whole grains, nuts, legumes, spices, herbs, and plant-based proteins, while limiting pro-inflammatory items like red and processed meats, refined carbohydrates, and saturated fats. Another well known study has also shown the benefits of an anti-inflammatory diet.
- Regular Exercise: Research published in the “Journal of Applied Physiology” demonstrates that regular physical activity decreases inflammation and improves overall health.
- Adequate Sleep: A study in “Biological Psychiatry” found that insufficient sleep significantly increases inflammation.
Combining these lifestyle practices with regular meditation provides a comprehensive and holistic strategy for avoiding, reducing, and managing inflammation effectively.
Final Thoughts
Incorporating meditation for lower inflammation into your daily routine can greatly enhance your physical, mental, and psychological health. Alongside beginner meditation techniques, and understanding how to meditate properly, you can effectively reduce chronic inflammation and support overall physical and mental wellness. Pair your meditation practice with proper diet, regular exercise, and sufficient sleep, for optimal health.
For an opportunity to learn practical and simple meditation techniques with Charlie Stewart-Brown, join one of her 4 Days Yoga and Meditation Spa Retreats on stunning Lake Schwarzsee in Switzerland. There are still some places available for the upcoming 5-9 June 2025 retreat.
