The science behind Mindfulness
A growing body of research—including a recent study in the British Journal of Health Psychology—suggests that just 10 minutes of mindfulness a day can support mental wellbeing, boost motivation, and even encourage healthier habits like improved sleep and more balanced eating.
Sounds excellent!
But why does mindfulness have this effect?
To understand what’s happening beneath the surface, let’s explore three key players in the Central Nervous System (CNS) and how mindfulness interacts with them.
Player 1: The Default Mode Network (DMN) is a collection of brain regions that lights up when we’re on autopilot—daydreaming, replaying memories, or drifting through repetitive tasks. It also plays a role in scanning for threats and keeping us safe.
In our modern world, the DMN can become overactive. Constant stimulation, notifications, and background stress mean it doesn’t switch off easily, which can make relaxation harder.
Mindfulness helps by teaching us to notice when we’ve slipped into autopilot. With supports like breath awareness or sensory grounding, we gently guide ourselves back into the present moment. Over time, this reduces unnecessary DMN activity and helps us spend less time caught in loops of rumination or threat-based thinking.
Player 2: The Prefrontal Cortex (PFC) is responsible for planning, decision‑making, and self‑regulation.
Research from the University of Edinburgh shows that mindfulness can increase activity in the PFC. This makes sense: mindfulness strengthens our ability to pause, assess, and choose our response rather than reacting automatically.When we recognise the DMN’s autopilot mode, we can step back and ask:
“What is actually happening here?”
This reflective space allows us to make more informed decisions. And like any skill, the more we practise, the stronger it becomes.
Player 3: The Amygdala is the emotional centre of the brain. It links memories to feelings and triggers survival responses like fight‑or‑flight.
Mindfulness has been shown to reduce amygdala activity, which supports emotional regulation. By noticing our triggers early, we can interrupt habitual patterns—like replaying a painful memory or spiralling into anger—and offer ourselves compassion instead of reactivity.
Over time, we learn that we don’t need to respond to every thought that arises. Thoughts become events in the mind, not instructions.
“If mindfulness is so beneficial, why isn’t everyone doing it?”
Excellent question and some fantastic critical thinking there, dear reader!
Simple answer: Because mindfulness isn’t a miracle cure.
The research is promising, and many people—including me—experience meaningful benefits. But mindfulness doesn’t work for everyone, and it isn’t appropriate in every situation.
If you’re going through a period of distress, trauma, or low mood, your first step should always be a mental health professional who can offer personalised support.
It’s also important to acknowledge that mindfulness can be challenging. Looking inward can stir discomfort, activate trauma, or intensify symptoms. In rare cases, it can trigger serious psychological responses. Mindfulness should always be approached with care.
Three things to consider before you begin:
Check with a professional — If you’re experiencing poor mental health, speak to your GP or therapist first.
Choose a qualified teacher — There’s no universal regulation for mindfulness instructors, so ask about training and credentials.
Trust your instincts — If something feels overwhelming, it is overwhelming. You can always pause or step back.
Reference materials:
Mindfulness Based Living Course - Choden and Heather Regan Addis. O-books, 2018
https://www.bps.org.uk/research-digest/what-eight-weeks-mindfulness-training-does-your-brain
https://www.nccih.nih.gov/health/meditation-and-mindfulness-effectiveness-and-safet
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