'How I rewired my brain in six weeks' - BBC News

Summary

This script explores the concept of neuroplasticity, the brain's ability to reorganize itself by forming new neural connections throughout life. The narrator embarks on a journey to understand and enhance this phenomenon, undergoing a six-week brain-altering course that includes daily meditation. The script details the narrator's experience with mindfulness to manage stress and its impact on brain structure, as evidenced by pre- and post-meditation brain scans. It also touches on the potential of neuroplasticity to delay degenerative diseases and heal psychological trauma, promising further insights into boosting this brain capacity in daily life.

Takeaways

• 🧠 The human brain has an incredible capacity for neuroplasticity, which is the ability to adapt and change its structure and function throughout life.
• 🌟 Neuroplasticity is not just limited to childhood but continues to be a significant force in shaping our identity and abilities into adulthood.
• 🧘 Mindfulness meditation is one way to harness neuroplasticity, as it can reduce stress and allow for more plastic changes to occur in the brain.
• 🧬 Neurons that fire together wire together, strengthening the connections between them, which is a fundamental aspect of learning and memory.
• 🧬 The brain's structure can change, with areas becoming denser or less dense, and this is influenced by our experiences and practices.
• 🧪 Scientific studies, including those using fMRI scans, have shown that mindfulness can lead to physical changes in the brain, such as a reduction in the volume of the amygdala, which is associated with stress and emotional processing.
• 🧠 The posterior singular cortex, involved in controlling mind wandering and rumination, can increase in size with mindfulness practice, indicating improved control over these mental processes.
• 🧘 The practice of mindfulness can buffer the effects of stress, allowing for more flexible attention and a greater capacity to manage challenging emotions.
• 🔍 The script highlights the importance of consistent input for neuroplasticity, suggesting that regular mindfulness practice can lead to significant and lasting changes in the brain.
• 🌱 The journey of understanding and enhancing neuroplasticity is ongoing, with more research needed to fully understand its potential for rehabilitation and personal development.

Q & A

What is neuroplasticity?

Neuroplasticity is the brain's ability to change and reorganize itself by forming new neural connections throughout life. This process involves the brain's ability to adapt and learn from experiences, which is fundamental to learning and memory.

How does the brain change its structure due to neuroplasticity?

The brain can change its structure by altering the connections between neurons. When neurons fire together, they strengthen their connections, which can lead to changes in the brain's functional networks and even the physical organization of brain areas.

What role does stress play in neuroplasticity?

Stress can inhibit neuroplasticity. High levels of stress hormones like cortisol can be toxic to brain regions that are highly plastic. This can hinder the brain's ability to adapt and learn, especially in areas related to emotional processing.

How does mindfulness meditation affect the brain?

Mindfulness meditation can reduce stress and increase neuroplasticity. By focusing on the present moment, it can help buffer stress and increase the brain's capacity for change, particularly in areas related to emotional regulation and attention.

What changes were observed in the narrator's brain after six weeks of meditation?

After six weeks of meditation, the narrator's brain showed a decrease in the volume of the amygdala, which is associated with stress reduction, and an increase in the posterior singular cortex, which is related to controlling mind wandering and rumination.

What is the significance of the changes observed in the amygdala and posterior singular cortex?

The changes observed in the amygdala suggest a reduction in stress levels, while the changes in the posterior singular cortex indicate increased control over mind wandering. These changes are significant as they demonstrate the brain's ability to adapt and improve its functions through mindfulness practice.

What is the defal mode network and how is it related to meditation?

The default mode network is a set of brain regions that become active when the mind is not focused on the outside world. It is associated with mind wandering and self-referential thinking. Meditation, particularly mindfulness, can help regulate this network, reducing excessive mind wandering and promoting focus.

How does neuroplasticity relate to neurorehabilitation?

Neuroplasticity is central to neurorehabilitation as it is the mechanism through which the brain can repair itself after injury or disease. By promoting neuroplasticity, therapies can help patients regain lost functions and adapt to new circumstances.

What are some ways to harness or boost neuroplasticity in daily life?

In addition to mindfulness meditation, other ways to boost neuroplasticity include engaging in physical exercise, learning new skills, social interaction, and ensuring a healthy diet. These activities can stimulate the brain and promote its ability to adapt and change.

What is the potential long-term impact of boosting neuroplasticity?

Boosting neuroplasticity can have long-term benefits such as delaying the onset of degenerative diseases like dementia, rewiring the brain after psychological trauma, and improving overall cognitive function and resilience.

Outlines

00:00

🧠 The Marvel of Neuroplasticity

The script introduces the concept of neuroplasticity, the brain's ability to reorganize itself by forming new neural connections throughout life. It emphasizes the brain's capacity to adapt, learn, and grow, which is crucial for human intelligence. The narrator, a science journalist, embarks on a journey to understand and potentially enhance neuroplasticity. The journey includes a visit to Royal Holloway University of London for a brain scan and an exploration of how mindfulness meditation can influence brain structure and function, particularly in stress management and emotional processing.

05:00

🧘‍♂️ Mindfulness and Its Impact on the Brain

This paragraph delves into the practice of mindfulness and its potential to enhance neuroplasticity by reducing stress. The narrator participates in a brain scan before and after a period of daily meditation to observe any changes. The script explains that stress can inhibit neuroplasticity, as high levels of cortisol can be toxic to brain regions. Mindfulness is presented as a tool to manage stress and promote a more flexible and aware state of mind, which can lead to physical changes in the brain, such as a reduction in the volume of the amygdala, a key area for emotional processing.

10:01

🌟 Harnessing Neuroplasticity Through Meditation

The final paragraph discusses the results of the narrator's brain scan after a six-week period of meditation. It reveals changes in the posterior singular cortex, which is associated with controlling mind wandering and rumination. The increase in the size of this region suggests improved control over these mental processes. The paragraph concludes with the idea that consistent meditation practice can lead to further enhancements in neuroplasticity, and the narrator considers the practical implications of integrating such practices into daily life.

Keywords

💡Neuroplasticity

Neuroplasticity, also known as brain plasticity, refers to the brain's ability to change and adapt as a result of experience. It involves the formation and reorganization of neural connections throughout life. In the video, neuroplasticity is central to the theme as it discusses how the brain can change its structure and function in response to various stimuli, such as learning new skills or recovering from brain injuries. The video emphasizes the importance of understanding and potentially enhancing neuroplasticity to improve cognitive abilities and mental health.

💡Adaptability

Adaptability in the context of the video refers to the human brain's capacity to adjust and respond to new situations or environments. It is a key aspect of neuroplasticity, as the brain's ability to adapt is what allows us to learn, grow, and recover from various challenges. The video highlights how the brain's adaptability is crucial for managing the complexities of modern life and underscores the importance of harnessing this adaptability for personal and cognitive development.

💡Mindfulness

Mindfulness is a mental practice that involves focusing one's attention on the present moment and accepting it without judgment. In the video, mindfulness is presented as a tool to manage stress and enhance neuroplasticity. The script describes a study on the effects of mindfulness, suggesting that it can lead to structural changes in the brain, particularly in regions associated with emotional processing and attention control. The video's narrator undertakes a mindfulness meditation practice to explore its impact on their own brain.

💡Stress

Stress is a psychological and physiological response to demanding or threatening situations. In the video, stress is discussed as a factor that can inhibit neuroplasticity. High levels of stress hormones, such as cortisol, can be toxic to brain regions that are highly plastic, potentially impairing the brain's ability to learn and adapt. The video suggests that managing stress through mindfulness and other techniques can promote a healthier brain environment that supports neuroplasticity.

💡Meditation

Meditation is a practice where an individual uses a technique, such as focusing their mind on a particular object, thought, or activity, to train attention and awareness and achieve a mentally clear and emotionally calm state. In the video, meditation is highlighted as a method to reduce stress and increase control over mind wandering, which in turn can enhance neuroplasticity. The narrator's personal experience with meditation is used to illustrate its potential effects on brain structure and function.

💡Amygdala

The amygdala is an almond-shaped structure in the brain that is involved in processing emotions, particularly those related to fear and stress. In the video, changes in the volume of the amygdala are discussed as an indicator of the stress-reducing effects of mindfulness meditation. A decrease in amygdala volume is associated with reduced stress and is seen as a positive outcome in the context of promoting neuroplasticity and overall mental health.

💡Posterior Singular Cortex

The posterior singular cortex is a region of the brain that plays a role in controlling mind wandering and rumination. In the video, the narrator's brain scan reveals changes in this area after practicing mindfulness, suggesting an increase in control over these mental processes. This is significant because reduced mind wandering and rumination are associated with improved focus and emotional well-being, both of which can support neuroplasticity.

💡Default Mode Network (DMN)

The default mode network (DMN) is a network of brain regions that are active when the brain is at wakeful rest and not focused on the outside world. In the video, the DMN is mentioned in relation to mind wandering, which is a state where the mind is not focused on the present but rather on internal thoughts and memories. The video suggests that mindfulness meditation can help regulate the activity of the DMN, potentially leading to better control over mind wandering and improved cognitive function.

💡Cortisol

Cortisol is a hormone produced in the adrenal glands in response to stress. It is often referred to as the 'stress hormone' because it helps the body respond to stress. In the video, cortisol is discussed as a factor that can inhibit neuroplasticity when levels remain high over time. High cortisol levels can be toxic to certain brain regions, particularly those involved in learning and memory, thus understanding and managing cortisol levels is important for maintaining a healthy and adaptable brain.

💡Rehabilitation

Rehabilitation in the context of the video refers to the process of helping individuals recover and regain skills or functions after an illness or injury, particularly in relation to the brain. Neuroplasticity plays a crucial role in rehabilitation as it is the mechanism through which the brain can rewire and heal itself. The video touches on how understanding neuroplasticity can aid in the development of rehabilitation strategies for individuals with neurological disorders.

Highlights

The human brain's incredible capacity to adapt, learn, and grow is due to neuroplasticity.

Neuroplasticity allows the brain to change its structure and function throughout life.

Mindfulness practices can induce neuroplastic rewiring, even after just a few weeks.

Reducing stress through mindfulness allows for more neuroplasticity to occur.

Neuroplasticity is a mechanism for the brain to repair itself.

Increasing neuroplasticity can delay degenerative diseases like dementia.

Meditation can rewire the brain after psychological trauma, suggesting trauma is not permanent.

The brain scan reveals changes in the brain's structure after a period of meditation.

Mindfulness can reduce the volume of the amygdala, associated with stress reduction.

Changes in the posterior singular cortex suggest increased control over mind wandering.

Consistent meditation practice can further boost neuroplasticity by reducing stress.

The brain is constantly changing and adapting, indicating the need for consistent input.

Neuroplasticity is not limited to youth but is a constant force in shaping who we are.

The brain's ability to change is a Dynamic process involving the entire brain.

Neuroplasticity plays a role in learning, memory, and the brain's functional networks.

Stress hormones like cortisol can inhibit neuroplasticity if levels remain high.

Mindfulness training can help manage stress and its impact on neuroplasticity.

The brain scan before and after meditation shows physical changes indicative of neuroplasticity.

Meditation can increase the size of brain regions associated with attention and control.

Transcripts

Modern Life the school run work hols

inflation remember your lines scientists

are carrying out pioneering research

whole okay the whole thing the whole

thing our brain never evolved for any of

this and yet here we are getting on with

it as best as we can and it's all thanks

to our brains incredible capacity to

adapt to learn to grow I'm on a journey

to understand the miracul ous plasticity

of the human brain the brain will even

change its structure the core the

architecture of the brain can change

this is

neuroplasticity once thought to be

limited to youth we now know it's a

constant force in shaping who we are

your mind can change the very substrate

of its own operations helping us to

learn adaptability this is one of the

most remarkable aspects of human

intelligence and I think plasticity is

the mechanism behind and to heal well

neuroplasticity actually is at the core

of a neuro Rehabilitation an active

field of study that's helping us to

understand how we became us as things

move forward we're going to see more and

more how much our motor ability actually

is tied to the way we think and feel and

I want to know whether there's anything

we can do to harness or boost

neuroplasticity in our daily lives on

this journey I'm going to give you three

hacks to help strengthen crucial

connections and keep our minds younger

in the

[Music]

process as a science journalist I've

always been fascinated by the workings

of the mind and today I've come to Royal

Holloway University of London to scan my

brain before embarking on a six week

brain altering

[Music]

course

[Music]

I'm just taking a moment to settle into

this posture this is Thorston barnhofer

professor of Clinical Psychology at sari

University he's currently running a

study on the effects of mindfulness in

managing stress and difficult emotions

he's also been looking into how

mindfulness changes the actual structure

of the brain itself showing signs of

this neuroplastic rewiring even after

just a few weeks

and what makes mindfulness especially

impactful is that by reducing stress it

allows even more plasticity to take

place but will it work on my brain we're

about to enter the fmri scanner to see

what my brain looks like from the inside

I'm getting my brain scan before and

after a period of doing just 30 minutes

of meditation a day hi Melissa how are

you yeah good so all you need to do is

just relax try to keep still and look at

the fixation cross okay and it'll last

for about 15 minutes right so that's

quite a long time but what exactly is

neuroplasticity plasticity is the

ability of the brain to change based on

stimuli that is given these are the

basis of learning a memory it's a really

Dynamic process that involves the whole

brain and something else really

fascinating that we've only learned

recently the brain will even change its

structure our brain is um constructed

from a billion of neurons and uh when

neurons fire together they it's called

wi together they become stronger and the

the connection between them is become

stronger these can change and shift a

lot more in the early years of life than

they can as we get older of course

they're still changeable later on and

that's really what we call brain

plasticity the ability of the brain to

keep reorganizing itself um throughout

the lifespan that affects the functional

networks uh in the brain and a

functional change will be what areas of

the brain are connected to what areas

there's also a structural part of

plasticity mainly changes in how the

areas are organized in the brain whether

areas are more dense or less dense well

neuroplasticity actually is the

mechanism through which the the the

brain repair itself and now there are

many ways to hardness and boost

plasticity in patients with neurological

disorders so neuroplasticity the brain

responding to change actually takes

place all the time but we have the power

to influence this to some extent too and

there's good reason to want to boost it

increasing studies suggest it can play a

role in delaying degenerative diseases

like dementia it can also help us to

rewire the brain after psychological

trauma meaning that trauma itself is not

permanent back back in the scanner I'm

shown a series of numbers and asked to

recall the preceding number to test my

working memory there will be other

processes underneath the working memory

process that get interesting um so mind

wandering will happen and if mind

wandering happens or it comes close to

it there will be a certain uh brain

system that becomes more

active mind wondering is something that

of course might be helpful uh in many

ways uh it might help us with creativity

but it's also something that can go arai

and this is where repetitive thinking

comes in where ruminative thinking comes

in where worry comes in and um those are

the factors which increase stress stress

hormones for example cortisol it will go

up and if levels of cortisol remain High

um that can actually become toxic for

your brain for regions of your brain

which are very plastic this shows that

stress amongst many other things is a

direct inhibitor of neuroplasticity so

as part of my first brain hack I'm

training myself to manage stress through

[Music]

mindfulness over the following 6 weeks

I'm going to spend time learning to be

as aware as possible to the present

moment and see what impact this has on

my brain so what mindfulness does is uh

it can buffer stress you become aware of

challenges those more woman attive

responses uh a tendency to worry we

can't take away the pain of uh any

stressful situation but uh there's a

sense of us being able to choose what

the next step is so the very first step

uh within this is to say yes let's come

back uh from this complexity to

something that is relatively simple and

stay with

that so finding this point where the

breath is most Vivid for you and then

following the breath moving into the

body and out of the

body I feel calmer

already but my mind was it's the idea to

not let your mind wander um so I was

thinking about like oh I need to send

that email I need to do this and I was

like okay no how interesting breathing

that's that's a really interesting

observation um so so first of all we we

can feel that actually as I'm doing this

I come to it with the intention to stay

with the breath uh to keep my attention

on the breath and actually what happens

uh this is just what the Mind does it

will wand off that tells you about the

working of the mind that's something

which is relevant so we can simply go

and say Ah that's what it is we come

back go back to the breath go back to

the breath so we do two things at the

same time if you like we're we're

strengthening our muscle for attention

for staying on the breath and we're

cultivating our capacity to come back to

be more flexible in our attention we're

also gaining insight into the working of

the mind because we're realizing ah this

has come

up after 6 weeks of meditation kindly

Guided by Thorston I did feel a lot

calmer but would this feeling show up as

a physical change in my brain we'll

see after another brain scan I went to

Sur University to find

out this is very exciting to see my

brain on the screen that's your brain

yes do you see any results in my brain

yes of course we we see changes uh in

the brain it's alive it always changes

I'm alive that's that's a good sign

that's a good sign and we have some

interesting uh uh changes uh that align

with what we see in the literature I'm a

sample size of only one of course yes

exactly so we need to be cautious for

all those who are scientifically minded

uh they wouldn't forgive us so what have

you found we looked at the amydala um

that's in light blue one of each in each

hemisphere and they are very important

for emotional processing and we see

change in that region particularly do

you see change yeah yeah it's amazing

yeah the ride uh amydala uh is reduced

in um

volume and that's what you would expect

as a stress reduction effect uh so it

gets bigger the more stressed we are um

it's uh increased in people suffering

from depression or anxiety disorders and

with mindfulness training we see that

reducing in volume and there's a hint of

that in in your data and I wasn't very

stressed to begin with but even so we we

see a tiny decrease which is I think

that's quite exciting exactly yeah but

that wasn't the only change he saw he

also found changes in my posterior

singular cortex a region involved in

controlling mind wandering and

rumination what was interesting to us

was that um we see an increase in the

posterior uh region of this and uh yes

in in the darker uh blue it's part of a

wider distributed Network in the brain

which is referred to as the defa mode uh

Network the system comes online when our

mind wanders and of course that's

something which is very Central to to

meditation and we have seen in previous

studies uh changes in this region and uh

that's exactly uh what we find in your

data also a small change in that uh

direction did it increase in size or

decrease uh it increased in size which

should be an indication of an increased

control so literally just by being

mindful I managed to increase a a part

of my brain that prevents my mind

wondering too much plasticity means that

there there's constant flux so we would

imagine that consistent input is needed

so it sounds like I need to continue

meditating and come back and see you in

a year and then we'll see some really

significant things we would recommend

yes it's amazing to think that after

just 6 weeks of meditation there was a

visible change in my brain and that

through repeated practice I could

further boost neuroplasticity by

reducing

stress that said I realized we don't all

have access to metaphorical Sicilian

mountainscapes to meditate

on and in real life carving out this

additional time can be

tricky minut one minute so in the

following episodes we'll be looking at

other ways to harness and boost

plasticity

okay