From Burnout to Balance: The Science of Mindfulness Meditation

Researcher: Bill Nguyen

Editor: Linette Borges

Are midterms draining you? How about that fear of being unemployed? Well, if you are stressing out, this blog will walk you through a method to spark your wellbeing. Yes, I am talking about mindfulness meditation and its importance.

What is meditation and mindfulness meditation?  

Meditation (Pascoe et al., 2020):

• Meditation originated in  India around 5000 BCE.

• The word ‘meditation’ derives from meditatum, a Latin term ‘to ponder’. Meditation practices include various techniques, such as mindfulness, transcendental meditation, and breath awareness. This blog  will focus on the most heavily studied practice, mindfulness meditation.

Mindfulness meditation (Horrillo Álvarez et al., 2022):

• The practice aims at developing awareness of the present moment in a non-analytical way. 

• Avoid repeated thoughts and judgment to allow self-observation and acceptance without trying to modify anything.

How does meditation promote health and wellbeing?

Effect on stress management: 

• When stresses are detected, the brain triggers a cascade of hormone secretion, starting with Corticotropin Releasing Hormone (CRH) by the hypothalamus in brain which stimulates the release of Adrenocorticotropic Hormone (ACTH) by the pituitary gland, which triggers the release of cortisol (stress hormone) by the adrenal gland on kidneys. This induces physiological changes, such as dilating pupils to increase light intake and intense heartbeat and blood flow to transport enough oxygen to the muscles and brain, with the end goal of enhancing all the body systems required to tackle the stressors. (Pascoe et al., 2020)

• However, chronic exposure to cortisol will harm organs function and metabolism. (Pascoe et al., 2020)

• Don’t worry! Many studies have shown that mindfulness meditation cortisol levels, contributing to the enhancement in psychological wellbeing, as well as the reduction in chronic stress symptoms and mood disturbance. (Pascoe et al., 2020)

• Long-term deep mindfulness meditation practice also enriches the gut microbiota, by increasing production of the serotonin hormone, which promotes calmness and wellbeing. (Volpini et al., 2025)

Effect on cardiovascular health and lipid metabolism (Xue et al., 2022):

• Studies indicate that long-term meditation results in enhanced glycolysis and oxygen release for effective energy production.

• Long-term meditation also decreases atherosclerosis (when cholesterol and fat build up plaques and stiffen the blood arteries, often leading to heart attack and strokes) by reducing various forms of lipid in blood. 

• This reduces the risks of developing cardiovascular diseases.

Effect on the immune system (Moreno, 2024):

• Chronic stress can lead to the overproduction of proinflammatory cytokines, which are proteins of the immune system that trigger inflammation. 

• Short-term inflammation  helps humans combat against  pathogens and repair damaged tissues. 

• Long term accumulation of inflammation can lead to autoimmune diseases, which is characterized by the immune system  damaging its own body tissues.

• Studies indicate that mindfulness meditation can reduce the production of proinflammatory cytokines via DNA regulation. 

• Mindfulness meditation is also effective for boosting innate immune responsivity. This is important for older adults, as the innate immune system usually declines with age.

How to practice mindfulness meditation at home:

In any mindfulness practice, focus on the following principle:

• Be attentive to the present, without judging or reacting to any disruptive sensations, feelings or thoughts. Instead, observe thoughts as they come and leave.  (Horrillo Álvarez et al., 2022) 

The most typical form of mindfulness practice is Samantha (Rana, 2021). Here is a guideline;

• Each Samantha meditation session takes around 15-20 minutes

• First, look for a comfortable and quiet place, sit with your back straight, shoulders upright, but relaxed.

• Breathe in and out gently at a natural pace, directing your attention to the passage of airflow from your nostrils and into your lungs.

• If you are a beginner, try keeping your eyes closed or focus on something in front of you. Find out what works best for you.

• If there are any disruptive factors such as thoughts, feelings, or alteration in breathing pace, let it be natural and observe it; you do not have to try to stop it.

As students, studying is important; however, keeping your mental and physical health for longevity is just as significant. This can be accomplished simply with one twenty-minute meditation session a day for destressing and refreshing your body functions! So next time midterms start to weigh you down, take a deep breath – your calmness is only a few mindful moments away.

References

Horrillo Álvarez, B., Marín Martín, C., Rodríguez Abuín, M., & Orio Ortiz, L. (2022). Short mindfulness meditation training: Does it really reduce perceived stress? Cognitive Processing, 23(4), 559–568. https://doi.org/10.1007/s10339-022-01108-y

Moreno, J. J. (2024). Modulation of inflammatory response and pain by mind-body therapies as meditation. Brain Behavior and Immunity Integrative, 5, 100036. https://doi.org/10.1016/j.bbii.2023.100036

Pascoe, M. C., Thompson, D. R., & Ski, C. F. (2020). Meditation and endocrine health and wellbeing. Trends in Endocrinology & Metabolism, 31(7), 469–477. https://doi.org/10.1016/j.tem.2020.01.012

Rana, D. (2021, October 30). How to practice shamatha (calm meditation). Kalampedia. https://kalampedia.org/2021/08/26/how-to-practice-shamatha-calm-meditation/

Volpini, V., Bricca, S., Ubaldi, F., Ghaffar, T., Platania, S., Valeriani, F., & Romano Spica, V. (2025). Regulation of the gut microbiota through meditation and exercise: Potential for enhancing physical well-being across all ages in the twenty-first century. Sports Medicine and Health Science. https://doi.org/10.1016/j.smhs.2025.07.007

Xue, T., Chiao, B., Xu, T., Li, H., Shi, K., Cheng, Y., Shi, Y., Guo, X., Tong, S., Guo, M., Chew, S. H., Ebstein, R. P., & Cui, D. (2022). The heart-brain axis: A proteomics study of meditation on the cardiovascular system of Tibetan monks. eBioMedicine, 80, 104026. https://doi.org/10.1016/j.ebiom.2022.104026