Presentations text content in Stress and Meditation
Stress and Meditation
By J. Seppala, C. Adams, J. KnudsonSlide2
Research1 has shown that stress is associated with Muscle soreness DepressionNegative moodFatigueLowered immune responseLeaky Gut Syndrome When looking at this evidence it is important to look at different ways that can help lower stress and improve overall health.
The Effects of Brief and Sham Mindfulness Meditation on Mood and Cardiovascular Variables2
The method of this study took 82 undergraduates and divided them into 3 groups; Mindful meditation, Sham meditation, and a control groupThe experiment took place over 3 sessions of meditationResults showed the mindful meditation group had a bigger decrease in negative mood, depression, fatigue, confusion, and heart rate compared to the other groupsThe reduction in heart rate suggests that the mindful meditation does show cardiovascular improvement.
Breathing-control lowers blood pressure3
The side effects and costs of anti-hypertensive drugs has prompted a search for a natural, non pharmacological approach to controlling blood pressure1This study shows that doing simple breathing exercises at home for 10 minutes daily had significant blood pressure reductionsThis study was done over a 2 month periodResults show that this method of non drug therapy as well as it’s home monitoring can be maintained for at least 2 months
Purpose Statement ~ The purpose of this study is to assess the relationship between meditation and stressHypothesis ~ We hypothesize that practicing meditation for 10 minutes will reduce stress.
meditationandpsychotherapy.org Dependent Variable ~ stress Independent Variable ~ meditationSlide6
Inclusion: People who do not meditate and are full time students at Bastyr UniversityExclusion: People who already regularly meditate, People with kidsInstruments:Survey/questionnaire BP using digital scaleParticipantsGender: Male and Female Age: 18-35
Methods ~ Meditating Group
Came to room 284 at 12 pm on 2/15/2011 and 2/22/2011They filled out a surveyThey took their blood pressure and heart rate using a digital wrist cuffThey recorded all resultsParticipated in a guided meditation for 10 minutesFilled out the same surveyTook blood pressure and heart rate again
Methods ~ Non-Meditating Group
Came to room 184 at 12 pm on 2/15/2011 and 2/22/2011They filled out a surveyThey took their blood pressure and heart rate using a digital wrist cuffThey recorded all resultsParticipants were restricted from doing anything school related but were allowed to talk and eatFilled out the same surveyTook blood pressure and heart rate again
ComparedPerceived StressBlood PressureHeart Rate
7 ParticipantsGroup of 4Group of 3
Blood Pressure Comparison
ParticipantsBefore BPAfter BP1104/62110/652113/68103/63397/61102/63490/5393/505119/86123/806100/52117/567110/68111/60
Heart Rate Comparison
Mean ± Standard Deviation
49.4 ± 30.3
88.6 ± 23.8
76.7 ± 26.1
72.3 ± 13.7
72.4 ± 19.3
72.6 ± 15.3Slide15
Overall blood pressure of the meditating group decreased, while the majority of the non-meditators’ blood pressure increased.
The stress level of the meditating group decreased overall but stress level of non-meditating group also decreased.
Heart rate went down in a small amount on average in the meditating group, while heart rate stayed the same in non-meditating group.
The results were inconclusive, because of all
of the limitations such as self reporting data and the electric blood pressure cuff.Slide16
LIMITATIONS Amount of participantsParticipant complianceBlood pressure and heart rate cuff possible errorHuman ErrorSurveyTime frameMeditation time
What We Learned?
Research is hard :/The process was lengthy and a lot of workVery difficult controlling participants & all variablesSelf reporting data allows for large margin or error
1. Grossman P,
L, Schmidt S, Walach H.
Res. 2004; 57: 35-43.
, Susan Johnson,
Gordon, and Paula
of Brief and Sham Mindfulness Meditation on Mood and Cardiovascular Variables
The Journal of Alternative and Complementary Medicine 16 (2010): 867-73
, E., A. Grossman, R.
, and B.
-control lowers blood pressure
Journal of Human Hypertension 15 (2001): 263-69.Slide19Slide20Slide21