Improve Working Memory with Yogic Visual Concentration
By John M. de Castro, Ph.D.
“The Hatha Yoga Pradipika defines trataka as “looking intently with an unwavering gaze at a small point until tears are shed.” This simple technique has a purifying, invigorating effect on the mind and improves concentration, paving the way for a deeper meditation practice. “ – Natalya Podgorny
Yoga practice has been shown to have a myriad of benefits for psychological and physical health, social, and spiritual well-being. It is both an exercise and a mind-body practice those stresses both mental attention to present moment movements, breath control, and flexibility, range of motion, and balance. There has, however, not been much attention paid to the characteristics of practice that are important for producing maximum benefits. One little researched component of some yoga practices is yogic visual concentration.
In today’s Research News article “Effect of Trataka (Yogic Visual Concentration) on the Performance in the Corsi-Block Tapping Task: A Repeated Measures Study.” (See summary below or view the full text of the study at: https://www.frontiersin.org/articles/10.3389/fpsyg.2021.773049/full?utm_source=F-AAE&utm_medium=EMLF&utm_campaign=MRK_1796285_a0P58000000G0YfEAK_Psycho_20211223_arts_A ) Swathi and colleagues recruited healthy university students and trained them for 20 minutes per day for 6 weeks on the yogic visual concentration technique of Trataka and also eye exercise training. Trataka involved eye exercises, viewing a candle in a dark room, and visualizing the candle flame. Eye exercises involved exercising eye movement in all planes. Training was followed by one week of no training. They then alternated practicing eye exercises or Trataka for 4 days. After the practices they were measured for memory processes with the Corsi Block Tapping task.
They found that in comparison to baseline and the eye exercise condition, after practicing yogic visual concentration (Trataka) there was significant improvements in memory, including working memory, spatial memory, and spatial attention. Using eye exercises as a comparison (control) condition reduces many possible confounding explanations and is a strength of the study, strengthening the conclusion that yogic visual concentration results in improvement of short-term nenory.
Mindfulness practices, including yoga, contain a number of components including practicing concentration. These practices are also known to improve memory. The present results suggest that the concentration practice is sufficient to produce improvements in short-term (working) memory. This makes sense as a prerequisite of memory is obtaining the information in the first place without interference, and this would be improved by learning to concentrate better on the task at hand.
So, improve working memory with yogic visual concentration.
“The purpose of concentration techniques is to discover how to focus the mind on one point for a sustained duration. . . With dedicated practice, concentration techniques can help prevent memory loss, create clarity of thought, and promote everyday mindfulness.” – Timothy Burgin
CMCS – Center for Mindfulness and Contemplative Studies
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Study Summary
Swathi PS, Bhat R and Saoji AA (2021) Effect of Trataka (Yogic Visual Concentration) on the Performance in the Corsi-Block Tapping Task: A Repeated Measures Study. Front. Psychol. 12:773049. doi: 10.3389/fpsyg.2021.773049
Background and Objective: Attention and memory are essential aspects of cognitive health. Yogasanas, pranayama, and meditation have shown to improve cognitive functions. There has been no assessment of Trataka (yogic visual concentration) on working or on spatial memory. The present study was planned to assess the immediate effects of Trataka and of eye exercise sessions on the Corsi-block tapping task (CBTT).
Methods: A total of 41 healthy volunteers of both genders with age 23.21 ± 2.81 years were recruited. All participants underwent baseline assessment, followed by 2 weeks of training in Trataka (including eye exercise). Each training session lasted for 20 min/day for 6 days a week. After completion of the training period, a 1-week washout period was given. Each participant then was assessed in two sessions in Trataka and in eye exercise on two separate days, maintaining the same time of the day. Repeated measure analysis of variance with Holm’s adjustment was performed to check the difference between the sessions.
Results: Significant within-subjects effects were observed for forward Corsi span andforward total score (p < 0.001), and also for backward Corsi span (p < 0.05) and backward total score (p < 0.05). Post hoc analyses revealed Trataka session to be better than eye exercises and baseline. The eye exercise session did not show any significant changes in the CBTT.
Conclusion: The result suggests that Trataka session improves working memory, spatial memory, and spatial attention.