Research Finds that Inward-Focused Meditation is Good for the Heart

For many people, regular meditation is a way to nurture feelings of peacefulness and serenity by assimilating inward focus with slow breathing techniques. Research has shown that slow breathing during meditation increases heart rate variability (HRV). HRV measurements provide data on the beat-to-beat changes in heart rate, and can be helpful in assessing the viability of the autonomic nervous system (ANS) as a regulator of heart rate. A decreased HRV has been linked to cardiovascular disease and generally poor health outcomes. In a recent study published in the journal Biomedical Research, scientists at National Chiao Tung University, in Taiwan, were the first to study the effect of inward attention on HRV during the practice of Zen meditation.

The ANS regulates heart rate, muscle contraction, and blood vessel dilation by transmitting information from the central nervous system (CNS) to the organs of the body. The ANS has two branches, the sympathetic and the parasympathetic. Under sympathetic control, heart rate increases in preparation for a "fight or flight" situation, while under the influence of the parasympathetic system, heart rate slows down again, as the body returns to normal functioning. A healthy heart is the result of a harmonious collaboration between the two branches. HRV is an indicator of the heart's adaptability to changing internal and external conditions. Regular oscillating heart rhythms reflect a vigorous synergy between the parasympathetic and the sympathetic. Research has shown that relaxing music, yoga, biofeedback techniques, and positive thinking are all effective in increasing HRV.

The study included an experimental group of ten experienced Zen practitioners, and a control group of ten individuals with little or no meditation experience. For the ten-minute baseline session, participants in both groups rested comfortably with their eyes closed. Session two lasted twenty minutes; the control group rested again, while the experimental group meditated. Each participant's electrocardiogram (ECG) and respiration signals were recorded during both sessions.

HRV was found to be significantly lower in control subjects during rest than in the experimental group during meditation. HRV values for participants in the experimental group favored the parasympathetic, suggesting a relaxed state of mind. Regular heart rate oscillations were detected in the experimental group during meditation, while irregular heart oscillations were observed in the control group during rest. Two individuals in the experimental group demonstrated uncommonly regular heart rate oscillations. No differences were observed in respiration rates for individuals in each group, indicating that in this study respiratory rate did not have an influence on HRV.

The authors concluded that inward attention during meditation favors parasympathetic prevalence and induces regular heart rate oscillations, and a more tranquil state of being. The results of this study demonstrate the considerable effect of meditation on cardiovascular function. The authors propose that inward-focused meditation may be beneficial to patients affected by medical conditions that favor sympathetic activity due to stress or disease. The evidence is in, meditation is not just for mind and spirit, it's for your heart too.

Source

Wu, S, Lo, P. Inward-attention meditation increases parasympathetic activity: a study based on heart rate variability,Biomedical Research.