In a world where stress and chronic illness pervade, mind-body practices are reemerging as powerful tools for promoting health and wellness. What exactly is mind-body medicine ? How do mind-body practices help us feel less stressed? Should we all be saying a daily “om” in our routines?
We explore these questions with insights from two of our UC Davis Wellness Academy speakers, Michelle Dossett, MD, PhD, MPH, and Philippe R. Goldin, PhD, who shed light on how mind-body medicine can provide helpful tools in combatting stress and fostering resilience.
What is mind-body medicine?
Mind-body medicine encompasses practices that leverage the interactions among the brain, mind, body, and behavior to promote health (1).
In her 2023 Wellness Academy Lecture, Michelle Dossett, MD, PhD, MPH, explains, “Central to these practices is mindfulness, which involves maintaining an awareness of our thoughts, feelings, bodily sensations, and the surrounding environment.”
Philippe Goldin, PhD, echoes this in his 2024 Wellness Academy Lecture, “One key important takeaway from the practice of contemplative science and doing mindfulness and compassion meditation is connectivity. Connectivity could be within the brain, connectivity with other human beings, and perhaps even connectivity across people across the entire planet.”
Examples of mind-body medicine techniques include:
• Breathing Techniques (pranayama, guided breath control)
• Guided Imagery
• Qigong
• Meditation
• Yoga: combining physical postures, breathing exercises, and meditation
• Tai Chi: martial arts known for its gentle movements and breath work
• Mindfulness-Based Stress Reduction (MBSR)
These techniques help foster mindfulness, enhancing our ability to engage thoughtfully and with presence in daily life. Professor Goldin further elaborates, “the motivation here is to state the obvious that currently, it’s difficult to be a human being. We have worries and stress. . . how do we go from a mind fused with our anxiety and worries to a mind that’s illuminated, curious, open?”
Where did mind-body medicine originate?
Though meditation spans centuries and cultures, it gained notable prominence in the U.S. in the 1960s when Maharishi Mahesh Yogi introduced Transcendental Meditation™. This method became a drug-free way to explore different states of consciousness and enhance well-being. Interest from the medical community peaked when Dr. Herbert Benson from Harvard Medical School studied it, observing significant physiological changes in participants’ heart rates and stress markers. He coined the term ‘relaxation response,’ opening the door for further scientific exploration into meditation (2).
In the late-1970s, Jon Kabat-Zinn further advanced the field by integrating meditation techniques into mainstream medical practice through the establishment of the Mindfulness-Based Stress Reduction (MBSR) program, which has since become a globally recognized approach to stress reduction.
The 14th Dalai Lama has contributed greatly to conversation and research in collaboration with the Mind Life Institute, bridging Eastern meditation practices with Western science (3).
Today, meditation, yoga, and other mind-body practices are not just spiritual exercises but are embraced by 14% of the U.S. adult population for their health benefits, marking a significant shift from fringe to mainstream acceptance (2, 4).
Exploring the relationship between stress and our health
We all face stress daily, and it’s inevitable; becoming more aware of how stress may impact our health is a step toward cultivating tools to combat its potentially negative effects.
Stress affects the body through a complex network involving the brain’s perception of stressors and the subsequent hormonal response. Dr. Dossett explains in her 2023 lecture. “All of these stressors get perceived by the brain and processed through the same evolutionary conserved pathway, and depending upon our genetic endowment and environment, we have a set of behavioral and physiologic responses in the body.”
Think of your body’s ability to respond to stressors and re-establish equilibrium like a thermostat in a house. Just as a thermostat detects temperature changes and adjusts the heating or cooling to maintain a set level of comfort, our body detects stress and activates physiological responses in the immune, endocrine, and nervous systems to bring us back to balance or homeostasis.
In a perfect world, our bodies would respond to the “stressors” and re-establish balance or equilibrium every time we faced these challenges with ease and without consequence. But modern-day life is constantly changing. We wake up facing new challenges daily, which can eventually pile up, much like the wear and tear on the heating or cooling system, which tends to accumulate burden over time.
Dr. Dossett touches on this accumulative phenomenon in her lecture, “… this response of our physiology to try to keep all of the different parameters—our pH, electrolytes, and heart rate—within a certain range creates what’s called an allostatic load.”
Allostatic load refers to the wear and tear on the body that accumulates as an individual is exposed to repeated or chronic stress (5).
Is all stress bad stress?
“We all need the stress-response process in the body, and we all thrive on it, really,” Dr. Dossett notes. “Not all stress is bad, and the perception of stress varies from person to person.”
Stress can become problematic when we experience repeated “hits” over a short period or are exposed to high levels of stress for a prolonged period of time. “If we lack adaptation or have a prolonged response to stress, this can cause wear and tear on the body and potentially lead to inadequate or harmful responses to stress,” explains Dr. Dossett.
Chronic stress can activate or alter multiple endocrine pathways linked to brain function, particularly the hypothalamic-pituitary-adrenal (HPA) axis, which regulates the release of cortisol and other hormones that influence immune function, mood, and overall health. This prolonged exposure disrupts normal regulatory processes in the body.
For example, chronic stress may contribute to (6, 7, 8):
- Immune system dysregulation, increasing risk of developing inflammation-related diseases such as cardiovascular disease and auto-immune disorders.
- Cardiovascular strain due to increased blood pressure and elevated heart rates, putting stress on the cardiovascular system and increasing the risk of heart disease, hypertension, and stroke.
- Metabolic changes as hormones related to chronic stress may promote the storage of fat, particularly in the abdominal area, and impair insulin sensitivity, leading to increased blood sugar levels.
- Neuro-biological impact as prolonged stress exposure may alter the hippocampus, impairing cognitive functions like memory retention and emotional regulation.
No part of the body is immune to the impacts of chronic stress. Understanding how this stress affects our physiological systems empowers us to prioritize stress management and seek tools that can help mitigate these effects in our daily lives.
Can mind-body medicine help us combat stress?
Mind-body medicine offers a powerful tool to help to counteract the unwanted effects of chronic stress. In his 2024 Wellness Academy, Professor Goldin states “we have mental states that help, that actually cause us to feel stuck in overlearned patterns. And one question is how could we—and is it even possible—to develop the quality of a mind that is fluid, more flexible, like this stream that’s navigating through the forest? The basic premise is that it is possible.”
Research indicates that mind-body medicine practices such as meditation, yoga, and mindfulness-based stress reduction (MBSR) have shown their effectiveness in reducing activity in the HPA axis, decreasing cortisol levels, and improving patients’ subjective experiences of stress (9, 10). Additionally, these practices can help increase neuroplasticity, helping the brain form healthier neural pathways in response to stress (11).
Professor Goldin further comments that “our human brain is plastic… we have the great capacity to learn and to change the functional connectivity across brain networks by what we choose to do every single day. This is a message of hope.” His research on brain-behavior mechanisms highlights that meditation, psychotherapy, and physical exercise may help reduce suffering, promote psychological flexibility, and optimize mental health.
These findings further solidify the role of mind-body practices in supporting stress management, improving overall well-being, and continuing research exploration in this field.
Who can benefit from mind-body medicine practices?
While virtually everyone can benefit from incorporating meditation and mind-body practices into their daily routines, research suggests that mind-body medicine may have beneficial impacts for certain health conditions such as (12, 13):
- Mental health conditions including anxiety, PTSD, and depression.
- Gastrointestinal conditions such as irritable bowel syndrome, inflammatory bowel diseases, and gastroesophageal reflux.
- Cardiovascular health may be beneficial as an axillary tool for managing hypertension and chronic heart conditions (CHT).
- Skeletal and muscular conditions may be helpful for alleviating symptoms like fatigue, hot flashes, and stiff joints.
Though not exhaustive, this overview highlights the broad applicability of mind-body techniques in modern medicine. However, it’s important to recognize that these practices may not be suitable for everyone. For instance, individuals experiencing intense depression or acute anxiety may find it difficult to remain still during initial meditation practices. And that’s perfectly fine. Approaching mind-body medicine with curiosity and compassion allows for an individualized approach.
For those dealing with severe mental health issues, substance abuse, or chronic pain, it’s advisable to consult with a healthcare provider before engaging in mind-body practices, ensuring that they are tailored to fit personal needs.
Dr. Dossett’s tips for how to start a mind-body medicine practice
Dr. Dossett, a physician and researcher at UC Davis, provides valuable insights into developing a meditation practice, which serves as an accessible entry point for exploring mind-body medicine. In her 2023 Wellness Academy talk, she addresses common misconceptions surrounding meditation.
“The most common misconception about meditation is that you are supposed to blank your mind, but that is impossible to do and not what meditation is about” she says.
Key tips for developing a meditation practice from Dr. Dossett:
- Timing: “Identify times of day that fit best with your routine.”
- Location: “Choose a place where you feel calm and undisturbed.”
- Focus: “Select an anchor for your attention, whether it’s your breath, a word, a phrase, or even a sound.”
- Duration: “Start with short sessions, such as five minutes once or twice a day, and gradually increase the duration.”
- Consistency: “Regular practice enhances the benefits of meditation.”
- Community: “Find a teacher or group to help support or kick-start your practice.”
Dr. Dossett further emphasizes, “meditation is about noticing when your mind has wandered and gently bringing your focus back without judgment. It’s akin to observing leaves floating down a stream. You may notice one leaf getting stuck, but instead of fixating on it, you simply let it go and continue to watch the stream flow.”
Triangular Breathing
She also introduces a practical tool for stress management called the triangular breathing technique. This technique can help manage stress in the moment or in situations where one feels overwhelmed or anxious:
- Inhale slowly through your nose for a count of four.
- Hold your breath for a count of four, staying relaxed and avoiding tension.
- Exhale slowly through your nose for a count of four.
- Repeat this pattern for three to five breaths, or longer, until you feel calmer.
- Adjust the rate of counting to what is comfortable for you. Never hold the breath to the point of discomfort.
Dr. Dossett’s advice helps demystify meditation, making it approachable for anyone looking to integrate mind-body practices into their daily lives.
Should we all be embracing mind-body medicine?
As we navigate the complexities of modern life—where stress and chronic illness frequently intersect—mind-body practices present a promising path toward whole-person health and wellness. These practices, which focus on the interconnectedness of mind, body, and behavior, offer tools that can be easily integrated into daily routines and help foster resilience.
Despite the growing body of evidence supporting the benefits of mind-body practices, challenges remain in their widespread adoption. Cultural, educational, and systemic barriers still limit access for many, while skepticism about the effectiveness of these techniques persists in certain segments of the population. Additionally, financial and logistical obstacles can make it difficult for some individuals to incorporate these practices into their lives.
As we continue to explore and expand the boundaries of traditional and modern medicine, it’s crucial to remain open to the possibilities that mind-body practices present. By embracing these techniques, we can cultivate resilience, foster empathy, and create a balanced, holistic approach to health care that meets the needs of individuals and communities alike.
References
- Patten, K. T., Ausborn, J., & Ali, D. W. (2022). Microglial regulation of synaptic plasticity and learning-related behavior in adulthood and aging. Frontiers in Integrative Neuroscience, 16, 913573. https://doi.org/10.3389/fnint.2022.913573
- Dossett, M. L., Hall, J. A., Kaptchuk, T. J., & Yeh, G. Y. (2021). Improved health outcomes in integrative medicine visits may reflect differences in physician and patient behaviors compared to standard medical visits. Patient Education and Counseling, 104(2), 315-321. https://doi.org/10.1016/j.pec.2020.08.002
- Center for Disease Control and Prevention. (2008). Mind-Body Medicine: Concepts, Evidence, and Research. National Institutes of Health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2724877/
- The Mind Life Institute. (2020). The history of the Mind Life Institute. Mind and Life Institute. https://www.mindandlife.org/media/the-mind-life-institute/
- Lutz, A., Slagter, H. A., Dunne, J. D., & Davidson, R. J. (2008). Attention regulation and monitoring in meditation. Trends in Cognitive Sciences, 12(4), 163-169. https://pubmed.ncbi.nlm.nih.gov/29718133/
- McEwen, B. S. (2020). Protective and damaging effects of stress mediators: Central role of the brain. Neuroscience & Biobehavioral Reviews, 35(1), 2-16. https://pubmed.ncbi.nlm.nih.gov/32799204/
- Creswell, J. D., Irwin, M. R., Burklund, L. J., Lieberman, M. D., Arevalo, J. M., Ma, J., & Cole, S. W. (2016). Mindfulness-based stress reduction training reduces loneliness and pro-inflammatory gene expression in older adults: A small randomized controlled trial. Brain, Behavior, and Immunity, 26(7), 1095-1101. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5137920/
- Chida, Y., & Steptoe, A. (2021). The association between stress and telomere length: A meta-analytic review. BMC Medicine, 19, 121. https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-021-02106-1
- Carlson, L. E., Speca, M., Patel, K. D., & Goodey, E. (2010). Mindfulness-based stress reduction in relation to quality of life, mood, symptoms of stress, and immune parameters in breast and prostate cancer outpatients. Journal of Preventive Medicine and Public Health, 43(5), 445-451. https://jpmph.org/journal/view.php?doi=10.3961/jpmph.2010.43.5.445
- Hölzel, B. K., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S. M., Gard, T., & Lazar, S. W. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36-43. https://doi.org/10.1016/j.pscychresns.2010.08.006
- Davidson, R. J., Kabat-Zinn, J., Schumacher, J., Rosenkranz, M., Muller, D., Santorelli, S. F., … & Sheridan, J. F. (2003). Alterations in brain and immune function produced by mindfulness meditation. Proceedings of the National Academy of Sciences, 100(25), 9095-9099. https://doi.org/10.1073/pnas.0838211100
- Tang, Y. Y., Lu, Q., Fan, M., Yang, Y., & Posner, M. I. (2012). Mechanisms of white matter changes induced by meditation. Proceedings of the National Academy of Sciences, 109(26), 10570-10574. https://doi.org/10.1073/pnas.1207817109
- Ameli, R., Sinaii, N., West, B., Luna, M. J., & Panahi, S. (2020). Mind-body medicine: Disrupting the biomedical paradigm to address the need for whole-person health. Global Advances in Health and Medicine, 9, 1–13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7486127/
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About the Author
Sky Hanka, MS, NBC-HWC
Sky Hanka is an integrative chef, culinary nutritionist, and content creator trained in the culinary arts from the Culinary Institute of America and holds a Master’s degree in Nutrition and Integrative Health. She is also a national board-certified health and wellness coach. With over a decade of experience in farm-to-table restaurants, cooking school management, culinary education, content creation, and nutrition curriculum development, she brings a unique blend of expertise to the field of wellness. Chef Sky is dedicated to fostering a conscious, functional, restorative approach to food and wellness. She is currently a consultant at The Culinary Institute of America, Napa.