The Noble Eightfold Path: Right Effort

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The Noble Eightfold Path: Right Effort

 

By John M. de Castro, Ph.D.

 

“The Fourfold Right Diligence is nourished by joy and interest. If your practice does not bring you joy, you are not practicing correctly.” – Thich Nhat Hahn

 

In order to progress on the Buddha’s Noble Eightfold Path, effort must be exerted. One cannot simply sit back and wait for something to happen, one has to practice, one has to work at it. To some people that means working very, very, hard, perhaps meditating for hours on end, day after day. This comes from the Western work ethic that teaches that the harder you work, the more likely it is that you’ll achieve your goals. This is also the case in some Zen schools. A meditation teacher once described a Zen retreat as “Buddha boot camp,” requiring extreme endurance and perseverance. For many people this simply does not work and may lead to them abandoning practice and the path completely.

 

“Right Effort” sometimes called right diligence is the sixth component of the Buddha’s Noble Eightfold Path, Right View, Right Intentions, Right Speech, Right Actions, Right Livelihood, Right Effort, Right Mindfulness and Right Concentration.” The idea of “Right Effort” is that the effort exerted in practice and in life needs to be “Right.” It needs to be finely tuned, neither too lax, nor too effortful. The Buddha taught that practice should be like a well-tuned string instrument. If the strings are too loose, they won’t play a sound. If they are too tight, they will break. Practice should be nourishing, not draining. So, “Right Effort” actually points precisely to the Buddha’s “Middle Way.”

 

The notion of “Right Effort” is not just for meditation practice but for how we conduct our lives. It calls for us to develop and encourage good qualities, ones that will lead forward on the path, and reduce or discourage bad qualities, ones that interfere or block progress. There are many good qualities to be cultivated but the ones that the Buddha particularly targeted were mindfulness, investigation of phenomena, energy, joy, tranquility, concentration, and equanimity.

 

This suggests that we should work to develop mindfulness, paying attention, on purpose, without judgment, to what is occurring in the present moment. After all, how are we going to progress on a spiritual path if our minds are lost in thought, memories of the past or projections of the future? Only by being attentive to what is happening right now, do we have any hope of seeing things as the truly are. Mindfulness can be developed by engaging in contemplative practices such as meditation, yoga, contemplative prayer, mindful movement practices, etc. So, “Right Effort” mandates that we practice to cultivate our mindfulness, but do so with energy and striving, but not too much or too little. We need to practice on the “Middle Way.”

Investigation of phenomena needs to also be cultivated. Whereas mindfulness is observing what is, investigation is probing into the nature of what is. Investigation involves exerting concentration and energy to search out the characteristics, conditions, and consequences of the phenomena we observe with mindfulness. So, we look carefully as to what exactly composes a feeling, what leads up to the feeling arising, and what is produced by the feeling. So as anger arises, we look with mindfulness as to how exactly it feels in the body and mind, we look at what produced the anger, and we look at what consequence it might have for our actions and thoughts. If we can truly see these aspects of anger, we can better recognize it when it begins to arise, control it, and manage its consequences to lead away from harm and toward greater wisdom and happiness.

 

Fundamental to the entire process is energy. It must be cultivated and distributed carefully as there is only a limited amount available. We must first develop the energy to initiate mindfulness and investigation. It is impossible in real life to be constantly in the present moment and probing its nature. But, we must have the energy to return to these healthy processes whenever we have the opportunity to come back. Once mindfully engaged it is important to cultivate the energy to persevere and remain mindful as long as possible. Finally, we have to learn how to hold some energy in reserve so that when we reach a significant juncture in our practice we can focus our energy to break through and make a leap forward.

 

All of this energy can be built and cultivated by making our efforts joyful. Joy will replenish and charge our batteries for use when we need it. So, practice with joy, allow yourself to experience the beauty and awe available in every moment, and refrain from pushing too hard and losing the joy and happiness of practice. If we are careful and follow this joy, it will build and build and reach crescendos of bliss. This fuels our progress on the path. But, it is impossible to remain in a state of continuous bliss. Eventually the practice leads to tranquility, a peacefulness that comes from knowing the joyfulness of existence and practice. This tranquility now can allow the practice to proceed with knowing serenity. This peacefulness is the foundation for ceasing seeking and quieting the mind. Maintaining this stillness requires concentration. Once stabilized equanimity develops, an inward poise, free from the extremes of inertia and excitement. A state is reached like when driving a car with the cruise control on, neither having to press the gas peddle harder nor letting up on the peddle, just rolling along enjoying the scenery, without effort or striving, just observing things as they are. Just moving along the “Middle Way.”

 

It is wonderful to be cultivating positive qualities but at the same time it is necessary to prevent bad qualities from hindering progression on the path. There are also many bad qualities to be discouraged or removed but the ones that the Buddha particularly targeted were sensual desire, ill will, dullness and drowsiness, restlessness and worry, and doubt. As part of pursuing “Right Effort” on the path effort should be exerted to prevent these bad qualities from arising and if they do to refrain from pursuing or reinforcing them so that they can diminish or extinguish on their own.

 

Sensual desires is actually a broad category that includes cravings for all those objects or states that are pleasing, sights, sounds, emotions, feelings, tastes etc. The actual experiences are fine and need not be avoided. It’s the pursuit of them and the attempt to hold onto them that produces hindrance. “Right Effort” involves not seeking them out, but if they arise letting them come and go without striving to hold onto them. Just letting them pass by like a sunrise or a sunset, looking, seeing, appreciating, and letting go. Trying to hold on only produces unsatisfactoriness and frustration.

 

At times negative feeling arise toward objects or people. These can be a hindrance also if they are focused on, held onto, or pursued. Feelings such as hatred, anger, resentment, repulsion, jealousy, etc. arise at times in the normal course of life and in our practice. This is normal and need not be actively pushed aside. This will only tend to strengthen them. They should simply be let go, allowed to dissipate on their own, noticing, taking note, sensing the feelings and releasing them. Situations and people who tend to evoke these feeling should be avoided as much as possible. It is easier to handle them if they never arise. So, if someone should cause you harm and anger and resentment begin to arise, let them. Just observe them with mindfulness. Feel the feelings and the mental anguish. Don’t avoid it, but don’t pursue or react to it. This can be difficult, but the more it is practiced the easier and easier it becomes. This is how to exert “Right Effort” toward these ill feelings.

 

Dullness and drowsiness are often indicators of too little rest and sleep or too much exertion.  “Right Effort” involves staying on the “Middle Way” and getting sufficient rest and sleep and not overdoing anything. These states of dullness and drowsiness are actually very good indicators and guides to return to the “Middle Way.” So, when tired, rest, when sleepy, sleep, and when dull, relax and recharge. Similarly, restlessness and worry are indicators of straying from attention to the present moment and wanting things to be different than they are, ruminating about the past, or fantasizing about the future. These states can also be useful as signposts and guides leading back to the present moment. “Right Effort” is to use these states to assist in maintaining energy, staying with mindfulness, and concentrating. The more they are used in this way the easier it gets to sense straying from the path and the sooner the return can happen.

 

The path can be difficult and progress is haphazard, improving one day, falling back another. It can sometimes be difficult to tell that progress is actually being made. This can lead to doubt that the “Eightfold Path” is the right way toward spiritual development. When doubt arises don’t fret. This is normal. It signals that questions should be asked of others, particularly those who have navigated the path. This can help to elucidate that the up and down course of practice is normal and if energy is invested in persistence, progress will be made. Doubt also signals that studying the teachings, reading, and contemplation may be needed to strengthen resolve and provide direction. This is truly “Right Effort.”

 

Obviously, there’s a lot to “Right Effort.” But the keys are joyful practice and the “Middle Way.” Look carefully at discursions from the path of unhealthy desires, bad feelings toward others, sleepiness or restlessness, worry, or doubt. There’s no need to feel bad about them. They are part of being human and everyone from time to time experiences them. Rather than regretting them, let them be pointers to returning to the path. Slowly, improvement will occur and falling off the path will happen less and less often, the good qualities will be present more and more often for longer and longer periods, and forward movement will occur on the path toward awakening and enlightenment.

 

“Enlightenment is not your birthright.
Those who succeed do so only through proper effort.” – Ramana Maharshi

 

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Reduce Blood Pressure and Improve Vigilance with Yogic Alternative Nostril Breathing

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Reduce Blood Pressure and Improve Vigilance with Yogic Alternative Nostril Breathing

 

By John M. de Castro, Ph.D.

 

“Alternate Nostril Breathing helps calm the mind, reduce anxiety, and bring a feeling of relaxation to the entire body.” – Art of Living

 

Yoga practice is becoming increasingly popular in the west, for good reason. It has documented benefits for the individual’s psychological and physical health and well-being. It has also been shown to have cognitive benefits, improving memory. Yoga, however, consists of a number of components including, poses, breathing exercises, meditation, concentration, and philosophy/ethics.  So, it is difficult to determine which facet or combination of facets of yoga are responsible for which benefit. Hence, it is important to begin to test each component in isolation to determine its effects.

 

Alternate nostril yoga breathing is a regulated breathing alternating between the left and right nostril. Breathing through each nostril is thought to affect its respective hemisphere in the brain producing differential effects. In today’s Research News article “Alternate-Nostril Yoga Breathing Reduced Blood Pressure While Increasing Performance in a Vigilance Test.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5755948/ ), Telles and colleagues recruited male college students and had them practice either Alternate-Nostril Yoga Breathing, Breath Awareness, or quiet rest for 18 minutes on three separate days in random order. The participants were measured before and after each practice for blood pressure and vigilance. To measure vigilance, they had the participants perform a digit vigilance test in which they were asked to cancel the numbers 6 and 9 from a page of 1500 random digits and recorded the time to complete the task and the number of errors made.

 

They found that compared to baseline and the control conditions of breath awareness and quiet sitting there was a significant reduction in systolic and arterial blood pressure following alternate nostril breathing. They also found that after alternate nostril breathing there was a significant reduction in the time to complete the vigilance task. But, this was also true for the quiet sitting condition. Hence, alternate nostril breathing appears to reduce the level of activation and improve vigilance. But, the improvement in vigilance may be simply due to the rest provided by the task. This suggests that yoga practice has its beneficial effects, in part, by the ability of the breathing practices to reduce physiological activation.

 

So, reduce blood pressure and improve vigilance with yogic alternative nostril breathing.

 

“Alternate Nostril Breathing: This simple yet most powerful technique is a pranayama that is easy to do, and it creates a deep sense of well-being and harmony on the physical, mental, and emotional levels. It is integrating and grounding, and balances the right and left hemispheres of the brain.” – Yogi Bhajan

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Shirley Telles, Sadhana Verma, Sachin Kumar Sharma, Ram Kumar Gupta, Acharya Balkrishna. Alternate-Nostril Yoga Breathing Reduced Blood Pressure While Increasing Performance in a Vigilance Test. Med Sci Monit Basic Res. 2017; 23: 392–398. Published online 2017 Dec 29. doi: 10.12659/MSMBR.906502

 

Abstract

Background

Reports suggest that vigilance or sustained attention increases sympathetic activity. A persistent increase in sympathetic activity can lead to an increase in blood pressure. Alternate-nostril yoga breathing has been shown to be useful to (i) improve attention and (ii) decrease the systolic and diastolic blood pressure. Earlier studies did not report simultaneous recordings of the blood pressure and performance in vigilance tests after alternate-nostril yoga breathing. With this background, the present study was planned to determine if 15 minutes of alternate nostril yoga breathing could improve the performance in a vigilance test without an increase in blood pressure.

Material/Methods

Fifteen healthy male volunteers participated in the study (group mean age ±SD, 22.4±2.4 years). Participants were assessed on 3 separate days in 3 different sessions. These were (i) alternate nostril yoga breathing, (ii) breath awareness, and (iii) sitting quietly as a control. Blood pressure and the digit vigilance test were simultaneously assessed before and after each session.

Results

Systolic blood pressure (p<0.01), mean arterial blood pressure (p<0.05), and the time taken to complete the digit vigilance test (p<0.05) significantly decreased following alternate-nostril yoga breathing. The time taken to complete the digit vigilance test differed significantly between sessions (p<0.05). The time taken to complete the digit vigilance test was also significantly decreased after sitting quietly (p<0.01).

Conclusions

Alternate-nostril yoga breathing appears to improve performance in the digit vigilance test, along with a reduction in systolic blood pressure. This is suggestive of better vigilance without sympathetic activation.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5755948/

Reduce Low Back Pain with Yoga

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Reduce Low Back Pain with Yoga

 

By John M. de Castro, Ph.D.

 

“For most of our lives, we take our backs for granted. But at some point in just about everyone’s life, our backs revolt and remind us that they need love and attention too. Thankfully, for many of us, the pain is only temporary. But for others, it can be much more debilitating—and much more frustrating. In severe cases, medical attention may be necessary, but if your pain is less severe, yoga may be able to help by strengthening the back, stretching it and improving circulation to the spine and nerves.” – Liz Rosenblum

 

Low Back Pain is the leading cause of disability worldwide and affects between 6% to 15% of the population. It is estimated, however, that 80% of the population will experience back pain sometime during their lives. There are varied treatments for low back pain including chiropractic care, acupuncture, biofeedback, physical therapy, cognitive behavioral therapy, massage, surgery, opiate pain killing drugs, steroid injections, and muscle relaxant drugs. These therapies are sometimes effective particularly for acute back pain. But, for chronic conditions the treatments are less effective and often require continuing treatment for years and opiate pain killers are dangerous and can lead to abuse, addiction, and fatal overdoses. Obviously, there is a need for safe and effective treatments for low back pain that are low cost and don’t have troublesome side effects.

 

Pain involves both physical and psychological issues. The stress, fear, and anxiety produced by pain tends to elicit responses that actually amplify the pain. So, reducing the emotional reactions to pain may be helpful in pain management. Mindfulness practices have been shown to improve emotion regulation producing more adaptive and less maladaptive responses to emotions. Indeed, mindfulness practices are effective in treating pain and have been shown to be safe and effective in the management of low back pain. Yoga practice has been shown to have a myriad of health benefits. These include relief of chronic pain. Yoga practice has also been shown to be effective for the relief of chronic low-back pain.  Many forms of yoga focus on the proper alignment of the spine, which could directly address the source of back and neck pain for many individuals. So, it makes sense to further explore the effectiveness of yoga therapy for chronic low back pain.

 

In today’s Research News article “Yoga treatment for chronic non-specific low back pain.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5294833/ ), Wieland and colleagues review and summarize the published research studies that examined the effectiveness of yoga practice for the treatment of chronic low back pain. They discovered only 12 published research studies on the subject. They reported that the studies found that yoga practice in comparison to no-exercise control conditions produced small but significant improvements in pain and back function that were maintained for 6 months. This demonstrates that yoga practice is effective for back pain but does not allow for a determination of whether exercise in general or yoga specifically was effective. So, they looked at studies of yoga practice in comparison to other forms of exercise and found that yoga practice produced small but significantly better improvements than other exercises in pain but equivalent improvements in back function. When yoga practice was combined with other exercises it did not produce significantly greater benefits than exercise alone.

 

The summary suggests that yoga practice and other exercises are safe and effective treatments for chronic low back pain that can produce lasting improvements in pain and back function. They found evidence that yoga practice may be slightly better than other exercises in reducing pain, but there is no additional benefit of combining yoga with other exercises. Hence, yoga practice is an acceptable, safe, and effective alternative to drug and surgical treatments that has small but significant benefits for the relief to the suffering of people with chronic low back pain.

 

So, reduce low back pain with Yoga.

 

“a structured yoga program may be an alternative to physical therapy for people with chronic low-back pain, depending on individual preferences, availability, and cost.” – NCCIH

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Wieland, L. S., Skoetz, N., Pilkington, K., Vempati, R., D’Adamo, C. R., & Berman, B. M. (2017). Yoga treatment for chronic non-specific low back pain. The Cochrane Database of Systematic Reviews, 1, CD010671. http://doi.org/10.1002/14651858.CD010671.pub2

 

Abstract

Background

Non-specific low back pain is a common, potentially disabling condition usually treated with self-care and non-prescription medication. For chronic low back pain, current guidelines state that exercise therapy may be beneficial. Yoga is a mind-body exercise sometimes used for non-specific low back pain.

Objectives

To assess the effects of yoga for treating chronic non-specific low back pain, compared to no specific treatment, a minimal intervention (e.g. education), or another active treatment, with a focus on pain, function, and adverse events.

Search methods

We searched CENTRAL, MEDLINE, Embase, five other databases and four trials registers to 11 March 2016 without restriction of language or publication status. We screened reference lists and contacted experts in the field to identify additional studies.

Selection criteria

We included randomized controlled trials of yoga treatment in people with chronic non-specific low back pain. We included studies comparing yoga to any other intervention or to no intervention. We also included studies comparing yoga as an adjunct to other therapies, versus those other therapies alone.

Data collection and analysis

Two authors independently screened and selected studies, extracted outcome data, and assessed risk of bias. We contacted study authors to obtain missing or unclear information. We evaluated the overall certainty of evidence using the GRADE approach.

Main results

We included 12 trials (1080 participants) carried out in the USA (seven trials), India (three trials), and the UK (two trials). Studies were unfunded (one trial), funded by a yoga institution (one trial), funded by non-profit or government sources (seven trials), or did not report on funding (three trials). Most trials used Iyengar, Hatha, or Viniyoga forms of yoga. The trials compared yoga to no intervention or a non-exercise intervention such as education (seven trials), an exercise intervention (three trials), or both exercise and non-exercise interventions (two trials). All trials were at high risk of performance and detection bias because participants and providers were not blinded to treatment assignment, and outcomes were self-assessed. Therefore, we downgraded all outcomes to ‘moderate’ certainty evidence because of risk of bias, and when there was additional serious risk of bias, unexplained heterogeneity between studies, or the analyses were imprecise, we downgraded the certainty of the evidence further.

For yoga compared to non-exercise controls (9 trials; 810 participants), there was low-certainty evidence that yoga produced small to moderate improvements in back-related function at three to four months (standardized mean difference (SMD) −0.40, 95% confidence interval (CI) −0.66 to −0.14; corresponding to a change in the Roland-Morris Disability Questionnaire of mean difference (MD) −2.18, 95% −3.60 to −0.76), moderate-certainty evidence for small to moderate improvements at six months (SMD −0.44, 95% CI −0.66 to −0.22; corresponding to a change in the Roland-Morris Disability Questionnaire of MD −2.15, 95% −3.23 to −1.08), and low-certainty evidence for small improvements at 12 months (SMD −0.26, 95% CI −0.46 to −0.05; corresponding to a change in the Roland-Morris Disability Questionnaire of MD −1.36, 95% −2.41 to −0.26). On a 0–100 scale there was very low- to moderate-certainty evidence that yoga was slightly better for pain at three to four months (MD −4.55, 95% CI −7.04 to −2.06), six months (MD −7.81, 95% CI −13.37 to −2.25), and 12 months (MD −5.40, 95% CI −14.50 to −3.70), however we pre-defined clinically significant changes in pain as 15 points or greater and this threshold was not met. Based on information from six trials, there was moderate-certainty evidence that the risk of adverse events, primarily increased back pain, was higher in yoga than in non-exercise controls (risk difference (RD) 5%, 95% CI 2% to 8%).

For yoga compared to non-yoga exercise controls (4 trials; 394 participants), there was very-low-certainty evidence for little or no difference in back-related function at three months (SMD −0.22, 95% CI −0.65 to 0.20; corresponding to a change in the Roland-Morris Disability Questionnaire of MD −0.99, 95% −2.87 to 0.90) and six months (SMD −0.20, 95% CI −0.59 to 0.19; corresponding to a change in the Roland-Morris Disability Questionnaire of MD −0.90, 95% −2.61 to 0.81), and no information on back-related function after six months. There was very low-certainty evidence for lower pain on a 0–100 scale at seven months (MD −20.40, 95% CI −25.48 to −15.32), and no information on pain at three months or after seven months. Based on information from three trials, there was low-certainty evidence for no difference in the risk of adverse events between yoga and non-yoga exercise controls (RD 1%, 95% CI −4% to 6%).

For yoga added to exercise compared to exercise alone (1 trial; 24 participants), there was very-low-certainty evidence for little or no difference at 10 weeks in back-related function (SMD −0.60, 95% CI −1.42 to 0.22; corresponding to a change in the Oswestry Disability Index of MD −17.05, 95% −22.96 to 11.14) or pain on a 0–100 scale (MD −3.20, 95% CI −13.76 to 7.36). There was no information on outcomes at other time points. There was no information on adverse events.

Studies provided limited evidence on risk of clinical improvement, measures of quality of life, and depression. There was no evidence on work-related disability.

Authors’ conclusions

There is low- to moderate-certainty evidence that yoga compared to non-exercise controls results in small to moderate improvements in back-related function at three and six months. Yoga may also be slightly more effective for pain at three and six months, however the effect size did not meet predefined levels of minimum clinical importance. It is uncertain whether there is any difference between yoga and other exercise for back-related function or pain, or whether yoga added to exercise is more effective than exercise alone. Yoga is associated with more adverse events than non-exercise controls, but may have the same risk of adverse events as other back-focused exercise. Yoga is not associated with serious adverse events. There is a need for additional high-quality research to improve confidence in estimates of effect, to evaluate long-term outcomes, and to provide additional information on comparisons between yoga and other exercise for chronic non-specific low back pain.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5294833/

Slow Mental Decline in the Elderly with Tai Chi

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Slow Mental Decline in the Elderly with Tai Chi

 

By John M. de Castro, Ph.D.

 

“improvement of heart function combined with increased muscular power meant that the martial art should be considered the preferred technique for elderly people to maintain good health.” – The Telegraph

 

We celebrate the increasing longevity of the population. But, aging is a mixed blessing. The aging process involves a systematic progressive decline of the body and the brain. Every system in the body deteriorates including cognitive function (thinking ability) and motor function with a decline in strength, flexibility, and balance. It is inevitable. In addition, many elderly experience withdrawal and isolation from social interactions. There is some hope as there is evidence that these declines can be slowed. For example, a healthy diet and a regular program of exercise can slow the physical and cognitive decline of the body with aging. Also, contemplative practices such as meditation, yoga, and tai chi or qigong have all been shown to be beneficial in slowing or delaying physical and mental decline.

 

Tai Chi has been practiced for thousands of years with benefits for health and longevity. Tai Chi training is designed to enhance function and regulate the activities of the body through regulated breathing, mindful concentration, and gentle movements. Only recently though have the effects of Tai Chi practice been scrutinized with empirical research and found to be effective for an array of physical and psychological issues. Tai Chi has been shown to help the elderly improve attention, balance, reducing falls, arthritis, cognitive function, memory, and reduce age related deterioration of the brain. Because Tai Chi is not strenuous, involving slow gentle movements, and is safe, having no appreciable side effects, it is appropriate for all ages including the elderly and for individuals with illnesses that limit their activities or range of motion.

 

In today’s Research News article “Tai Chi Improves Cognition and Plasma BDNF in Older Adults with Mild Cognitive Impairment: A Randomized Controlled Trial.”  Sungkarat and colleagues recruited elderly participants with mild cognitive impairments and randomly assigned them to either receive educational instruction related to cognitive impairment and fall prevention or practice Tai Chi at home guided by a 50-minute video, 3 times per week, for 6 months. They were measured at the beginning and end of training for cognitive performance, including memory, visuospatial ability, and executive function, and plasma markers for inflammation and neuroprotection, including plasma BDNF, TNF-α, and IL-10 levels.

 

They found that compared to baseline and control participants, the elderly who practiced Tai Chi had significantly improved levels of cognitive function, including improvements in memory and thinking ability (executive function). In addition, Tai Chi practice was found to significantly increase the levels of brain-derived neurotrophic factor (BDNF). BDNF is a neurotrophic factor that works to protect the brain from deterioration and promote the growth of brain cells. Hence, they found that Tai Chi practice reduces cognitive decline with aging and increases neuroprotection.

 

The cognitive decline with aging has been associated with degeneration of neural tissues. On the other hand, mindfulness practices have been found to change the brain and protect it against age related decline. The present results add further evidence that mindfulness practices, Tai Chi  in particular, improves memory and cognitive performance and promotes neuroprotection in the elderly. The attractiveness of the low intensity, low cost, convenient, and socially fun nature of Tai Chi practice makes it a great treatment for the prevention of age related decline.

 

So, slow mental decline in the elderly with Tai Chi.

 

“Scientists . . . found increases in brain volume and improvements on tests of memory and thinking in Chinese seniors who practiced Tai Chi three times a week.” – Science Daily

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Somporn Sungkarat, PhD, SirinunBoripuntakul, PhD, Sirinart Kumfu, PhD, Stephen R. Lord, PhD, Nipon Chattipakorn, MD, PhD. Tai Chi Improves Cognition and Plasma BDNF in Older Adults With Mild Cognitive Impairment: A Randomized Controlled Trial. Neurorehabilitation and Neural Repair. First Published January 20, 2018, https://doi-org.ezproxy.shsu.edu/10.1177/15459683177536

 

Abstract

Background. Effects of Tai Chi (TC) on specific cognitive function and mechanisms by which TC may improve cognition in older adults with amnestic mild cognitive impairment (a-MCI) remain unknown. Objective. To examine the effects of TC on cognitive functions and plasma biomarkers (brain-derived neurotrophic factor [BDNF], tumor necrosis factor-α [TNF-α], and interleukin-10 [IL-10]) in a-MCI. Methods. A total of 66 older adults with a-MCI (mean age = 67.9 years) were randomized to either a TC (n = 33) or a control group (n = 33). Participants in the TC group learned TC with a certified instructor and then practiced at home for 50 min/session, 3 times/wk for 6 months. The control group received educational material that covered information related to cognition. The primary outcome was cognitive performance, including Logical Memory (LM) delayed recall, Block Design, Digit Span, and Trail Making Test B minus A (TMT B-A). The secondary outcomes were plasma biomarkers, including BDNF, TNF-α, and IL-10. Results. At the end of the trial, performance on the LM and TMT B-A was significantly better in the TC group compared with the control group after adjusting for age, gender, and education (P < .05). Plasma BDNF level was significantly increased for the TC group, whereas the other outcome measures were similar between the 2 groups after adjusting for age and gender (P < .05). Conclusions. TC training significantly improved memory and the mental switching component of executive function in older adults with a-MCI, possibly via an upregulation of BDNF.

http://journals.sagepub.com.ezproxy.shsu.edu/doi/full/10.1177/1545968317753682

Reduce Responsiveness to Social Evaluative Threat with Mindfulness

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Reduce Responsiveness to Social Evaluative Threat with Mindfulness

 

By John M. de Castro, Ph.D.

 

“You can’t judge yourself or worry about what the other person is thinking if you’re too busy experiencing the wonder of the here and now.” – Jonathan Hinek

 

Humans are social creatures. All that the species has accomplished resulted from its ability to work together and build upon the work of others. Social connections are crucial to our health and happiness. Hence, it is very important for the individual to have effective satisfying social relationships. Unfortunately, interacting with other people is extremely complex and many find it very difficult to effectively engage with others. It is a common human phenomenon that being in a social situation can be stressful and anxiety producing. This is particularly true when asked to perform in a social context such as giving a speech. In fact, research has demonstrated that people are more afraid of public speaking than they are of death.

 

Mindfulness in general appears to improve social relationships. In today’s Research News article “Trait Mindfulness Modulates Neuroendocrine and Affective Responses to Social Evaluative Threat.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5087919/ ), Brown and colleagues investigate the relationship of mindfulness with social anxiety. They recruited college students and randomly assigned them to either a social anxiety or control condition. The students performed a Trier Social Stress Test involving preparing and giving a 5-minute speech and doing simple math either in front of critical peer evaluators (social anxiety) or alone (control). Before and after the test the students provided saliva samples to assess cortisol levels, an indicator of stress. They were also measured for anxiety, negative emotions, fear of evaluation, and mindfulness.

 

They found that the social anxiety manipulation compared to the control condition produced a significant elevation of salivary cortisol and anxiety. But, mindfulness moderated the effects such that students high in mindfulness had significantly lower anxiety, negative emotions, and cortisol responses to the social anxiety test than students low in mindfulness. This was true even when the students’ levels of fear of evaluation were controlled for. On the other hand, there were no significant effects of mindfulness in the control condition. So, the mindfulness effects were only with social anxiety.

 

These results suggest that mindfulness buffers the response to social stress and is associated with lower levels of stress hormones and negative emotions when exposed to social evaluative stress. These results, however, are correlational. So, causation cannot be determined within this study. But other research has demonstrated that mindfulness produces lower levels of stress, negative emotions, and anxiety and better social performance. So, it is likely that the results from the present study are indicative of mindfulness lowering social anxiety.

 

So, reduce responsiveness to social evaluative threat with mindfulness.

 

“Mindfulness meditation starts with observing an experience without trying to change or control it. It’s a practice in accepting reality and minimizing your resistance to it. This means to stop judging social interactions with negative adjectives, such as, scary, intimidating, uncomfortable, embarrassing, and so on.” – Adam Rockman

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Brown, K. W., Weinstein, N., & Creswell, J. D. (2012). Trait Mindfulness Modulates Neuroendocrine and Affective Responses to Social Evaluative Threat. Psychoneuroendocrinology, 37(12), 2037–2041. http://doi.org/10.1016/j.psyneuen.2012.04.003

 

Abstract

Background

Individual differences in mindfulness have been associated with numerous self-report indicators of stress, but research has not examined how mindfulness may buffer neuroendocrine and psychological stress responses under controlled laboratory conditions. The present study investigated the role of trait mindfulness in buffering cortisol and affective responses to a social evaluative stress challenge versus a control task.

Methods

Participants completed measures of trait mindfulness, perceived stress, anxiety, and fear of negative evaluation before being randomized to complete the Trier Social Stress Test (TSST; Kirschbaum et al., 1993) or a control task. At points throughout the session, participants provided five saliva samples to assess cortisol response patterns, and completed four self-report measures of anxiety and negative affect to assess psychological responses.

Results

In accord with hypotheses, higher trait mindfulness predicted lower cortisol responses to the TSST, relative to the control task, as well as lower anxiety and negative affect. These relations remained significant when controlling for the role of other variables that predicted cortisol and affective responses.

Conclusions

The findings suggest that trait mindfulness modulates cortisol and affective responses to an acute social stressor. Further research is needed to understand the neural pathways through which mindfulness impacts these responses.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5087919/

Improve Employee Mental Health with Internet-Based Mindfulness Training

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Improve Employee Mental Health with Internet-Based Mindfulness Training

 

By John M. de Castro, Ph.D.

 

“Mindfulness can only attain sustainable success in the business world if its benefits are optimized and its risks minimized. Participants in mindfulness practices in the workplace must engage voluntarily and proactively if their endeavors are to bear fruit.” – David Brendel

 

Work is very important for our health and well-being. We spend approximately 25% of our adult lives at work. How we spend that time is immensely important for our psychological and physical health. Indeed, the work environment has even become an important part of our social lives, with friendships and leisure time activities often attached to the work environment. But, more than half of employees in the U.S. and nearly 2/3 worldwide are unhappy at work. This is partially due to work-related stress which is epidemic in the western workplace. Almost two thirds of workers reporting high levels of stress at work. This stress can result in impaired physical and mental health and can result in burnout; producing fatigue, cynicism, and professional inefficacy.

 

To help overcome unhappiness, stress, and burnout, mindfulness practices have been implemented in the workplace. Indeed, mindfulness practices have been shown to markedly reduce the physiological and psychological responses to stress. As a result, it has become very trendy for business to incorporate meditation into the workday to help improve employee well-being, health, and productivity. Devoting time during the busy workday can be difficult. Mindfulness training over the internet is an alternative training for people who find face-to-face training difficult and inconvenient. Online mindfulness training has shown great promise with effectiveness equivalent to face-to-face training.

 

In today’s Research News article “Effectiveness of eHealth interventions for reducing mental health conditions in employees: A systematic review and meta-analysis.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5739441/ ), Stratton and colleagues review, summarize, and perform a meta-analysis of the effectiveness of employee health mental programs implemented over the internet (E-Health Programs) to reduce symptoms of depression, anxiety, and/or stress. They identified 22 randomized controlled trials, with 11 employing Cognitive Behavioral Therapy (CBT), 6 employing stress reduction programs, and 6 employing mindfulness-based interventions.

 

They found that the Cognitive Behavioral Therapy (CBT) and the stress reduction programs were significantly effective in improving depression, anxiety, and/or stress in the workers, but the effect sizes were small to moderate. On the other hand, the mindfulness-based interventions produced large significant reductions in depression, anxiety, and/or stress. The effect sizes for mindfulness-based interventions were significantly larger than those for CBT or stress reduction programs.

 

The results suggest that programs implemented over the internet and designed to improve mental health in workers are effective in improving depression, anxiety, and/or stress. The results further suggest that mindfulness-based programs are significantly more effective. Mindfulness training has been frequently demonstrated to reduce depression, anxiety, and/or stress in general or clinical populations. So, it’s ability to do so here is not surprising but suggests that it is also effective when delivered over the internet. This is important as internet delivery does not detract from workplace time, is convenient for the employees, and is relatively inexpensive for the employer to implement.

 

So, improve employee mental health with internet-based mindfulness training.

 

“injecting a corporate culture of mindfulness not only improves focus, but the ability to manage stress and how employees work together.” – Science Daily

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Elizabeth Stratton, Amit Lampit, Isabella Choi, Rafael A. Calvo, Samuel B. Harvey, Nicholas Glozier. Effectiveness of eHealth interventions for reducing mental health conditions in employees: A systematic review and meta-analysis. PLoS One. 2017; 12(12): e0189904. Published online 2017 Dec 21. doi: 10.1371/journal.pone.0189904

 

Abstract

Background

Many organisations promote eHealth applications as a feasible, low-cost method of addressing mental ill-health and stress amongst their employees. However, there are good reasons why the efficacy identified in clinical or other samples may not generalize to employees, and many Apps are being developed specifically for this group. The aim of this paper is to conduct the first comprehensive systematic review and meta-analysis evaluating the evidence for the effectiveness and examine the relative efficacy of different types of eHealth interventions for employees.

Methods

Systematic searches were conducted for relevant articles published from 1975 until November 17, 2016, of trials of eHealth mental health interventions (App or web-based) focused on the mental health of employees. The quality and bias of all identified studies was assessed. We extracted means and standard deviations from published reports, comparing the difference in effect sizes (Hedge’s g) in standardized mental health outcomes. We meta-analysed these using a random effects model, stratified by length of follow up, intervention type, and whether the intervention was universal (unselected) or targeted to selected groups e.g. “stressed”.

Results

23 controlled trials of eHealth interventions were identified which overall suggested a small positive effect at both post intervention (g = 0.24, 95% CI 0.13 to 0.35) and follow up (g = 0.23, 95% CI 0.03 to 0.42). There were differential short term effects seen between the intervention types whereby Mindfulness based interventions (g = 0.60, 95% CI 0.34 to 0.85, n = 6) showed larger effects than the Cognitive Behaviour Therapy (CBT) based (g = 0.15, 95% CI 0.02 to 0.29, n = 11) and Stress Management based (g = 0.17, 95%CI -0.01 to 0.34, n = 6) interventions. The Stress Management interventions however differed by whether delivered to universal or targeted groups with a moderately large effect size at both post-intervention (g = 0.64, 95% CI 0.54 to 0.85) and follow-up (g = 0.69, 95% CI 0.06 to 1.33) in targeted groups, but no effect in unselected groups.

Interpretation

There is reasonable evidence that eHealth interventions delivered to employees may reduce mental health and stress symptoms post intervention and still have a benefit, although reduced at follow-up. Despite the enthusiasm in the corporate world for such approaches, employers and other organisations should be aware not all such interventions are equal, many lack evidence, and achieving the best outcomes depends upon providing the right type of intervention to the correct population.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5739441/

Improve Physical and Psychological Discomfort from Musculoskeletal Disorders with Mindfulness

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Improve Physical and Psychological Discomfort from Musculoskeletal Disorders with Mindfulness

 

By John M. de Castro, Ph.D.

 

“Meditation’s goal is to relax the mind and body, acknowledge and release feelings about pain or other challenges, let go of tension, and tap into a positive outlook. Focusing on negativity exacerbates pain. Mindfulness practice allows you to step back from that negative thinking. It brings focus to the present moment and allows you to interrupt the vicious cycle of negativity and pain. “With our thoughts, we create a reality,” – Andrea Rudolph

 

Orthopedic Disorders consist of a wide range of problems that are concerned with muscles, ligaments and joints. Disorders are ailments, injuries or diseases that cause knee problems, whiplash, dislocated shoulder, torn cartilages, foot pain and fibromyalgia. The most common forms of orthopedic disorders are arthritis, and back and neck pain.

 

Arthritis is a chronic disease that most commonly affects the joints. Depending on the type of arthritis symptoms may include pain, stiffness, swelling, redness, and decreased range of motion. It affects an estimated 52.5 million adults in the United States. The pain, stiffness, and lack of mobility associate with arthritis produce fatigue and markedly reduce the quality of life of the sufferers. Arthritis can have very negative psychological effects diminishing the individual’s self-image and may lead to depression, isolation, and withdrawal from friends and social activities.

 

The most common forms of chronic pain are back and neck pain. Low Back Pain is the leading cause of disability worldwide and affects between 6% to 15% of the population. It is estimated, however, that 80% of the population will experience back pain sometime during their lives. Back and neck pain interferes with daily living and with work, decreasing productivity and creating absences. There are many different treatments for pain, but few are both safe and effective for chronic pain conditions. So, alternative treatments are needed. Mindfulness practices are effective in treating pain and have been shown to be safe and effective in the management of arthritis, low back pain and neck pain.

 

In today’s Research News article “First Use of a Brief 60-second Mindfulness Exercise in an Orthopedic Surgical Practice; Results from a Pilot Study.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5736889/ ), Chad-Friedman and colleagues perform a pilot study of the effectiveness of a brief mindfulness instruction via a video for the symptoms of orthopedic disorders. They recruited adult follow-up patients with a variety of orthopedic problems.  The participants then watched a 60 second mindfulness video where they were instructed to envision a stressful situation and place it in a bright star. Over the next 60 seconds they were to envision shrinking that star till it becomes small. They were measured before and after watching the video for pain, anxiety, distress, depression, anger, and satisfaction with the intervention. They found that after watching the video the patients reported large and significant improvements in pain and all psychological measures and high satisfaction ratings.

 

Obviously, with such a brief and uncontrolled pilot study there can be no clear conclusions. But, mindfulness interventions have been found in numerous controlled studies to decrease pain, anxiety, depression, and anger. So, the results suggest that the 60-second mindfulness practice has similar effects. It remains to be seen if such a brief practice can have lasting effects in comparison to a comparable non-mindfulness control condition and if daily brief practice can help maintain the benefits.

 

Orthopedic disorders are so common, costly, and debilitating that a simple, safe, and effective intervention is sorely needed. Physicians have little time. So, having mindfulness training via a video relieves them of the need to take the time to train the patients. In addition, making it very brief and simple may promote patient compliance with the practice. So, this pilot study suggests that this 60-second video intervention should be further studied for its effectiveness in relieving the suffering of patients with orthopedic disorders.

 

“Mindfulness training involves the cultivation of nonjudgemental attention to unwanted thoughts, feelings and bodily experiences via meditation and may help ameliorate both psychological and physical symptoms of chronic disease,” – Mary Kreitzer

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Emma Chad-Friedman, Mojtaba Talaei-Khoei, David Ring, Ana-Maria Vranceanu. First Use of a Brief 60-second Mindfulness Exercise in an Orthopedic Surgical Practice; Results from a Pilot Study. Arch Bone Jt Surg. 2017 Nov; 5(6): 400–405.

 

Abstract

Background:

Mindfulness based interventions may be useful for patients with musculoskeletal conditions in orthopedic surgical practices as adjuncts to medical procedures or alternatives to pain medications. However, typical mindfulness programs are lengthy and impractical in busy surgical practices. We tested the feasibility, acceptability and preliminary effect of a brief, 60-second mindfulness video in reducing pain and negative emotions in patients presenting to an orthopedics surgical practice.

Methods:

This was an open pilot study. Twenty participants completed the Numerical Rating Scale to assess pain intensity, the State Anxiety subscale of the State Trait Anxiety Scale to assess state anxiety, and emotional thermometers to assess distress, anxiety, anger and depression immediately prior to and following the mindfulness video exercise. At the end of the exercise patients also answered three questions assessing satisfaction with the mindfulness video.

Results:

Feasibility of the mindfulness video was high (100%). Usefulness, satisfaction and usability were also high. Participants showed improvements in state anxiety, pain intensity, distress, anxiety, depression and anger after watching the video. These changes were both statistically significant and clinically meaningful, when such information was available.

Conclusion:

People with musculoskeletal pain seeking orthopedic care seem receptive and interested in brief mindfulness exercises that enhance comfort and calm.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5736889/

The Noble Eightfold Path: Right Livelihood

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The Noble Eightfold Path: Right Livelihood

 

By John M. de Castro, Ph.D/

 

“Given that almost everyone’s life includes an economic dimension, work and career need to be integrated into life as a Buddhist. Most of us spend the majority of their waking lives at work, so it’s important to assess how our work affects our mind and heart. How can work become meaningful? How can it be a support not a hindrance to spiritual practice — a place to deepen our awareness and kindness?” – Sangharakshita

 

Most people need work to earn a living to support themselves and a family. For most, this is not a choice, it is a necessity for survival. But, what we do to make that living can be a choice and the nature of the occupation chosen can have a major impact on the psychological and spiritual development of the individual. The Buddha’s notion of “Right Livelihood” emphasizes the nature and importance of this choice.

 

Unless you’re a hermit, making a living is a social endeavor. It involves an array of people and it impacts on many others. A manager of a grocery store has to hire and coordinate the activities of many employees, has to work with upper management, suppliers, government regulators including the health department, and has to interact with customers. The manager’s activity impacts a wide array of people. This will also be true for most of us in our work. So, again the choice of occupation can have far reaching effects, not only on the individual, but on a wide network of interconnected people. Positive and/or negative effects of our occupation can thereby have many direct and indirect effects on our happiness and well-being as the effects on others feedback and affect ourselves.

 

“Right Livelihood” is the fifth component of the Buddha’s Noble Eightfold Path, Right View, Right Intentions, Right Speech, Right Actions, Right Livelihood, Right Effort, Right Mindfulness and Right Concentration.” “Right Livelihood” is actually a subcategory of “Right Action”, but is so important that it like speech is singled out for its own step on the path. It’s particularly important because of its cascading impact on others. What we do and how we do it can make important contributions to the well-being of many or it may produce widespread harm. Having an occupation that produces good and doesn’t produce harm is as important to our own spiritual development as can be to the well-being of others.

 

The notion of “Right Livelihood” mandates that we should engage in an occupation that not only earns us a living but also creates greater happiness, wisdom, and well-being, and relieves suffering in ourselves and others. Conversely, we should avoid occupations that produce harm. The notion of “Right Livelihood” doesn’t discourage earning profits and accumulating wealth. It simply indicates that it must be done in the right way. It indicates that we should acquire wealth only by legal means, peacefully, without coercion or violence; we should acquire it honestly, not by trickery or deceit; and we should acquire it in ways which do not entail harm and suffering for others. This means that in performing our work we should fulfil our duties diligently and conscientiously, not wasting or misrepresenting the hours worked, or stealing, we should pay due respect and consideration to employers, employees, colleagues, and customers, and we should engage in business transactions truthfully without deceptive advertising, misrepresentations, or dishonesty.

 

In the choice of occupations to pursue there are some obvious jobs to aspire to. These are occupations that on their face create good and promote well-being. They include professions such as physician, social worker, peace negotiator, relief worker, therapist, etc. Of course, even these occupations can cause harm, as mistakes can and do happen, but the intent is to relieve suffering, and that’s what counts. Similarly, there are occupations that rather obviously create harm and should be avoided, such as drug dealer, arms merchant, professional criminal, etc.

 

Most occupations, unfortunately, are not so obviously good or harmful. Many can have harmful effects, not by immediate actions, but indirectly. For example, working as an accountant for a cigarette manufacture. Accounting is not itself harmful, but in this case would contribute to the distribution of a product that has been demonstrated to be harmful to people’s health. But, most occupations are even trickier to evaluate. Working on an oil rig in the Gulf of Mexico produces a product, energy, that is needed for the well-being of virtually everyone. Without affordable energy, every aspect of the economy would collapse. So, working on the oil rig could be seen as promoting well-being and relieving suffering. On the other hand, there is potential for great environmental harm, including oil spills that directly pollute sensitive environments, or contributing to carbon dioxide emissions that can indirectly create great harm by contributing to global warming.

 

So should someone on the eightfold path accept or reject a job working on an oil rig? The answer cannot be given by anyone other than the individual themselves. It is imperative that the individual look deeply and objectively at what they’re doing and determine for themselves if they are doing more harm than good. On the eightfold path, the primary spiritual impact of “Right Livelihood” is on the individual engaging in the occupation. So, the decision has to be theirs. That is not to say that experts or friends can’t or shouldn’t be consulted, but that ultimately the individual must decide for themselves and be willing to accept the potential consequences.

 

Is it “Right Livelihood” to raise cattle, or chickens for consumption, to be a butcher, or sell animal products? At the surface this might seem simple as it involves the destruction of sentient beings which should be avoided. But, like everything, it’s sometimes not so simple. Firstly, killing out in self-defense is regrettable and should be avoided however possible, but if necessary is not a problem. In fact, there is a long history of lethal self-defense techniques being taught and practiced at some Buddhist monasteries. Killing and eating meat might be seen as self-defense and when other foods are not available for sustenance it’s defensible. In fact, the Buddha and his followers occasionally ate meat and taught that once killed animal products should not be wasted. But, in general, for most people in affluent situations, being involved in the raising, slaughtering, and distribution of animals would not be considered “Right Livelihood.” It may well have negative consequences on the individual and others.

 

In my own career, before I started on the eightfold path, I engaged in research projects using animals. At the time, it seemed to be a noble endeavor, increasing scientific knowledge for the good. But, I believe that I was harmed by this. I now look back with deep regret and guilt that I was responsible for the deaths of literally hundreds of animals. It doesn’t matter that they were lab rats. They were beings who should not have been used and harmed for my own selfish reasons to advance my scientific career. I remember those days long ago vividly and feel terrible that I could have created so much harm. It is something that will haunt me for the rest of my life. I paid and am paying the consequences on violating “Right Livelihood.”

 

We spend so much of our lives at work, that the choice of the wrong occupation can be a major impediment to our spiritual growth. Conversely, the choice of the right occupation can be a major asset. It can create greater happiness, wisdom, and well-being, and relieve suffering in ourselves and others. This is a major step on our spiritual path. So, engage in “Right Livelihood” and move forward toward enlightenment.

 

CMCS – Center for Mindfulness and Contemplative Studies

 

“A lay follower should not engage in five types of business. Which five? Business in weapons, business in human beings, business in meat, business in intoxicants, and business in poison.” – Buddha

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

Reduce Stress and Improve Cardiovascular Function with Slow Yogic Breathing

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Reduce Stress and Improve Cardiovascular Function with Slow Yogic Breathing

 

By John M. de Castro, Ph.D.

 

“Shallow breathing over time can contribute to feelings of depression, stress, and anxiety. Becoming aware of your breath through targeted yoga breathing exercises can prevent many of these issues from developing within the body.” – Yoga U

 

Stress is an integral part of life. In fact, I’ve quipped that the definition of death is when stress ceases. People often think of stress as a bad thing. But, it is in fact essential to the health of the body. In fact, we invest time and resources in stressing ourselves, e.g ridding rollercoasters, sky diving, competing in sports, etc. We say we love a challenge, but, challenges are all stressful. So, we actually love to stress ourselves. In moderation, it is healthful and provides interest and fun to life. If stress, is high or is prolonged, however, it can be problematic. It can damage our physical and mental health and even reduce our longevity, leading to premature deaths. So, it is important that we develop methods to either reduce or control high or prolonged stress or reduce our responses to it.

 

Mindfulness practices, including yoga practice, have been found routinely to reduce the psychological and physiological responses to stress. Yoga, however, consists of a number of components including, poses, breathing exercises, meditation, concentration, and philosophy/ethics.  So, it is difficult to determine which facet or combination of facets of yoga are responsible for which benefit. Alternate nostril yoga breathing is a regulated breathing alternating between the left and right nostril. Breathing through each nostril is thought to affect its respective hemisphere in the brain producing differential effects.

 

In today’s Research News article “. Effect of Modified Slow Breathing Exercise on Perceived Stress and Basal Cardiovascular Parameters.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5769199/ ), Naik and colleagues examine the slow alternate nostril breathing practice of yoga and its effectiveness for stress reduction. They recruited health males, 18-30 years of age, and randomly assigned them to either 30-minutes in the morning, 5-times per week for 12 weeks slow alternate nostril breathing practice or a no-treatment control conditions. The were measured before and after the 12-week practice period for perceived stress, body size, heart rate, and systolic and diastolic blood pressure.

 

They found that after the 12-weeks of slow alternate nostril breathing practice there were significant reductions in perceived stress, heart rate, and systolic and diastolic blood pressure.

Hence, the practice appeared to reduce stress effects and relax the cardiovascular system. These results should provide the encouragement for a larger randomized controlled trial which includes a comparison to other components of yoga practice, e.g. relaxation, postures, meditation, to determine which components are most effective in combating stress. Regardless, the results are encouraging and suggest that slow alternate nostril breathing practice is effective in reducing psychological and physiological responses to stress.

 

So, reduce stress and improve cardiovascular function with slow yogic breathing.

 

“Yoga breathing can help you achieve balance in both your body and mind. In fact, researchers have found that regularly practicing yoga breathing can have the following benefits: reduce anxiety and depression, lower and/or stabilize blood pressure, increase energy levels, relax muscles, and decrease feelings of stress and being overwhelmed.” – Lung Institute

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

  1. Sunil Naik, G.S. Gaur, G.K. Pal. Effect of Modified Slow Breathing Exercise on Perceived Stress and Basal Cardiovascular Parameters. Int J Yoga. 2018 Jan-Apr; 11(1): 53–58. doi: 10.4103/ijoy.IJOY_41_16

 

Abstract

Context:

Different types of breathing exercises have varied effects on cardiovascular parameters and the stress levels in an individual.

Aim:

The aim of this study was to assess the effect of a modified form of isolated alternate nostril, slow breathing exercise on perceived stress, and cardiovascular parameters in young, male volunteers.

Settings and Design:

This was a randomized control study carried out at Advanced Centre for Yoga Therapy Education and Research, Department of Physiology, Jawaharlal Institute of Postgraduate Medical Education and Research, Puducherry in 2014.

Subjects and Methods:

Hundred healthy male volunteers were randomized into control group, n = 50 and slow breathing group (study), n = 50. Slow breathing exercise training was given to study group for 30 min a day, 5 times/week for 12 weeks, under the supervision of certified yoga trainers. Perceived Stress Scale (PSS) using Cohen’s questionnaire, anthropometric parameters such as body mass index (BMI), waist-hip ratio (WHR), and cardiovascular parameters such as heart rate (HR), systolic blood pressure (SBP), and diastolic blood pressure (DBP) were recorded at baseline and after 12 weeks. The control group did not receive any intervention. Slow breathing exercise training was provided for the study group. During the study period, one volunteer opted out of the study group due to personal reasons.

Results:

HR, SBP, DBP, and PSS decreased significantly (P < 0.05) in the study group following 12 weeks slow breathing exercise training, while no significant change (P > 0.05) was observed in BMI and WHR. There was no significant change in the control group.

Conclusion:

Twelve weeks of modified slow breathing exercise reduced perceived stress and improved the cardiovascular parameters. The above results indicate that our modified slow breathing exercise is effective in reducing stress and improving the cardiovascular parameters.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5769199/

Help Control Eating Disorders in Men with Mindfulness

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Help Control Eating Disorders in Men with Mindfulness

 

By John M. de Castro, Ph.D.

 

“The practice of mindful eating can help a person create greater awareness of thoughts, emotions, feeling, and behaviors. While eating disorders effectively numb emotions, practicing mindfulness can help a person reflect on what they are feeling or experiencing prior to a binge.” – Jacquelyn Ekern

 

Around 30 million people in the United States of all ages and genders suffer from an eating disorder; either anorexia nervosa, bulimia, or binge eating disorder. Eating disorders are not just troubling psychological problems, they can be deadly, having the highest mortality rate of any mental illness. Anorexia Nervosa is particular troubling as it is often fatal as sufferers literally starve themselves to death. It occurs in about 1% to 4% of women in the U.S.  Indeed, the mortality rate associated with anorexia nervosa is 12 times higher than the death rate associated with all causes of death for females 15-24 years old.

 

Disordered eating is difficult to deal with in part because it is frequently paired with other disorders. In fact, around 50% of people with eating disorders also have a substance use disorder and 50% meet the criteria for clinical depression. Eating disorders are also frequently accompanied by anxiety and body image disturbance. Eating disorders are difficult to treat because eating is necessary and cannot be simply stopped as in smoking cessation or abstaining from drugs or alcohol. One must learn to eat appropriately not stop. So, it is important to find methods that can help prevent and treat eating disorders. Contemplative practices, mindfulness, and mindful eating have shown promise for treating eating disorders.

 

Most of the research, however, involves women, but eating disorders are also present in men. Hence, there is a need to study the effectiveness of mindfulness on eating disorders in men. In today’s Research News article “A preliminary investigation of the relationship between dispositional mindfulness and eating disorder symptoms among men in residential substance use treatment.” (See summary below or view the full text of the study at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5659606/ ), Elmquist and colleagues study the relationship of mindfulness to eating disorders in men who also suffer from a substance use disorder. They recruited men who were being treated in a 12-step based residential treatment program for substance use. They were measured for substance use, eating disorder symptoms, and mindfulness.

 

They found that the higher the levels of mindfulness in these men, the lower the levels of both substance use and eating disorder symptoms. Further, they found that the negative relationship of mindfulness with eating disorder symptoms was present even when the levels of substance use were controlled. So, mindfulness was negatively associated with lower eating disorder symptoms, regardless of substance use.

 

This study was correlational and mindfulness was not manipulated. So, causation cannot be concluded. But mindfulness training has been found to be effective in treating eating disorders in women. So, it is reasonable to conclude that this would also be true for men. Further, these results suggest that since mindfulness training is effective for treating eating disorders and also substance use disorders, that mindfulness training would be particularly effective for people with comorbidity of the two disorders.

 

So, help control eating disorders in men with mindfulness.

 

“Practicing mindfulness techniques has proven to be extremely helpful in aiding individuals to understand the driving forces behind their eating disorder. Studies have shown that “students receiving mindfulness demonstrated significant reductions in weight and shape concern, dietary restraint, thin-ideal internalization, eating disorder symptoms, and psychosocial impairment” . . . In a world that is constantly clouded with distractions, cultivating mindfulness can help suffering individuals become comfortable in their own skin.” – Greta Gleissner 

 

CMCS – Center for Mindfulness and Contemplative Studies

 

This and other Contemplative Studies posts are also available on Google+ https://plus.google.com/106784388191201299496/posts and on Twitter @MindfulResearch

 

Study Summary

 

Elmquist, J., Shorey, R. C., Anderson, S. E., & Stuart, G. L. (2017). A preliminary investigation of the relationship between dispositional mindfulness and eating disorder symptoms among men in residential substance use treatment. Addiction Research & Theory, 25(1), 67–73. http://doi.org/10.1080/16066359.2016.1198475

 

Abstract

The comorbidity between eating disorders (EDs) and substance use disorders (SUDs) is of particular concern given the high rates of mortality, relapse and poor treatment outcomes associated with both disorders. As a result, there has been a growing impetus within the field to elucidate factors that might influence and aid treatment for this comorbidity. One such factor is dispositional mindfulness, as past literature has demonstrated a significant relationship between mindfulness and both EDs and SUDs. However, we are unaware of any research that has examined the relationship between dispositional mindfulness and ED symptoms in a sample of men in residential treatment for SUDs. Medical records from 152 men were included in the current study. Alcohol and drug use and problems, ED symptoms, and dispositional mindfulness were assessed with self-report measures. Hierarchical regression analysis indicated that dispositional mindfulness was inversely related to ED symptoms after controlling for alcohol use, drug use, and age. Although results are preliminary and continued research in this area is needed, our findings suggest that there may be potential usefulness in targeting and enhancing mindfulness among patients in residential treatment for SUDs with co-occurring psychiatric symptoms (e.g., EDs).

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5659606/