The new study gives us the first evidence that meditators experience rapid changes in how genes work following mindfulness meditation, says lead study author Perla Kaliman, PhD, of the Institute of Biomedical Research of Barcelona. The epigenome sits on top of our DNA sequence and acts as a sort of light switch for each of our genes. It is affected by our environment, so depending on what we do every day, genes can be turned on or off or even have their function changed. In the study, a group of experienced meditators practiced mindfulness meditation for one 8-hour day. At the same time, a group of non-meditators read, watched movies, walked, or did other relaxing activities. Afterward, all of the participants were asked to give an impromptu speech. Though no amount of meditation will change the fact that giving a speech without any prep is super-stressful, meditators recovered from the stress faster, according to blood tests for the stress hormone cortisol. The study reinforces a fascinating message: We have the power to change our genes immediately. While you can’t change your DNA, the body can switch certain genes on or off. And that’s exactly what researchers saw in the meditators, who showed a decrease in expression of several genes involved in regulating the inflammation and stress responses. The stress-busting benefits of meditation don’t require an 8-hour mindfulness marathon, though. To keep your cool leading up to a nerve-wracking event, Dr. Kaliman suggests meditating for three minutes every hour leading up to it by focusing on your breath and only your breath. More from Prevention: Find Meditation That Matches Your Personality
