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The Transformative Effects of Mindfulness Meditation on Mental Health
Mindfulness meditation has measurable effects on brain chemistry and physiology. Research shows that regular meditation can alter neurotransmitter levels, hormone production, and brain structure to improve mood, reduce stress, and improve overall well-being. Mindfulness involves maintaining attention and awareness on the present moment without making judgments. Every day, mindfulness can be cultivated through moments like pausing before answering the phone, which helps bring awareness to the present. Mindfulness meditation is a popular method to manage stress and improve overall well-being. Mindfulness courses typically include breathing exercises, yoga, and lessons to enhance awareness of body sensations, thoughts, and feelings. Below, we review key brain chemicals influenced by mindfulness and explain the supported mechanisms and effects, citing current scientific studies.
Mindfulness Meditation: Boosting Serotonin – The "Happy" Neurotransmitter
What is Serotonin?
Serotonin is a neurotransmitter that regulates mood and emotional well-being. Mindfulness meditation is associated with increased serotonin activity. In defining mindfulness, researchers emphasize its importance in both scientific and clinical contexts, providing a foundation for understanding its effects in research.
For example, long-term meditators have significantly higher levels of 5-HIAA (5-hydroxyindoleacetic acid), a metabolite of serotonin, indicating increased serotonin turnover.
Research Findings
In a pioneering PET imaging study, participants who induced a positive emotional state through mindfulness techniques showed increased serotonin synthesis in the brain. This suggests that meditation may increase serotonin production, which can help grow new brain cells (a process linked to serotonin activity and antidepressant effects).
Increased serotonin through meditation may explain the observed reduction in depression and anxiety in practitioners, as supported by meta-analyses published in Clinical Psychology Review and grounded in psychological science.
Clinical Applications
Mindfulness-Based Cognitive Therapy (MBCT) can significantly reduce relapse rates in people with previous episodes of major depression. MBCT and Mindfulness-Based Stress Reduction (MBSR) are examples of mindfulness based therapy and mindfulness based therapies, which are structured interventions integrating mindfulness with established psychological treatment methods.
MBCT integrates mindfulness practices with aspects of cognitive behavioral therapy, combining the benefits of both approaches and drawing on the foundational principles of clinical psychology.
Additionally, mindfulness can induce structural changes in the brain, including increased gray matter density in the hippocampus and decreased gray matter in the amygdala, which are key brain regions. These changes reflect alterations in brain pathways involved in emotion regulation and stress response. The evidence base for these effects is supported by systematic review and meta, systematic review, meta analysis, and review and meta analysis, which aggregate findings from multiple studies.
Serotonin and Mindfulness Effects on the Body
Introduction to Serotonin
Serotonin is a vital neurotransmitter that influences a wide range of bodily and psychological functions, including mood regulation, appetite, sleep, and pain perception. Mindfulness practices—such as mindfulness-based stress reduction (MBSR) and mindfulness-based cognitive therapy (MBCT)—have been shown to help regulate and increase serotonin levels, which can lead to significant improvements in mental health.
Brain Structures and Serotonin
Emerging research reveals that mindfulness practice can bring about measurable changes in brain structures that are closely linked to serotonin regulation and mental health. Studies using brain imaging have found that consistent mindfulness practices can increase gray matter density in regions such as the hippocampus, which plays a key role in emotion regulation and memory formation.
Brain Activity and Networks
Mindfulness practices have a profound impact on brain activity and the functioning of key brain networks involved in attention, emotion regulation, and memory. Over time, regular mindfulness practice leads to increased connectivity between brain regions responsible for attention and emotion regulation, resulting in improved cognitive skills and greater emotional resilience.
Cardiovascular Health
Mindfulness practices offer significant benefits for cardiovascular health, complementing their well-known effects on mental well-being. Regular mindfulness practice has been shown to lower blood pressure and improve heart rate variability, both of which are important indicators of cardiovascular health. Mindfulness-based interventions, such as MBSR, can also reduce inflammation, a key risk factor for heart disease—and help manage symptoms of anxiety and depression that often accompany cardiovascular conditions. Incorporating mindfulness practices like deep breathing and meditation into daily routines can support overall health and well-being, working alongside traditional treatments to reduce the risk of cardiovascular disease. By making mindfulness a regular part of life, individuals can experience not only improved mental health but also a healthier heart and body.
Cortisol – The "Stress Hormone" and How to Reduce Stress

Reduced Cortisol Levels
Mindfulness practice lowers cortisol and moderates stress response
Regular Practice Benefits
Meditators have lower baseline cortisol than non-meditators
Health Improvements
Reduced stress symptoms and decreased long-term health risks
Treatment Applications
Helps with pain, addiction, anxiety disorders, and PTSD
Cortisol is the body's primary stress hormone, and chronically high cortisol is linked to anxiety, high blood pressure, and other health issues. Mindfulness practice has been shown to lower cortisol levels and moderate the stress response. One of the key benefits of mindfulness is that it reduces stress and helps reduce stress in daily life.
Cross-sectional studies have found that people who meditate regularly have lower baseline cortisol than non-meditators. Intervention studies, including randomized controlled trials, have also shown an acute reduction in cortisol with mindfulness training, supporting the efficacy of mindfulness interventions. One study found that just four days of mindfulness meditation reduced blood cortisol levels in medical students.
Another study at UC Davis found that individuals with higher mindfulness scores had lower resting cortisol, suggesting meditation helps reduce the body's stress response and modulate anxiety and stress reactivity. By reducing excess cortisol, meditation may alleviate stress symptoms and decrease long-term health risks associated with chronic stress, including those related to acute and chronic pain and chronic pain conditions.
DHEA – The "Longevity Molecule" and Mental Health
DHEA Basics
Precursor to sex hormones with anti-aging properties that decline with age
Meditation Effects
Research suggests meditation can increase DHEA levels or slow decline
Biological Age
Long-term meditators show hormonal profiles of "younger" biological age
Health Benefits
Higher DHEA associated with better mood, immune function, and longevity
DHEA (dehydroepiandrosterone) is a hormone that is a precursor to sex hormones and is often called the "longevity molecule" due to its anti-aging and anti-stress properties. DHEA levels decline with age. Research suggests that meditation can increase DHEA levels or slow down the decline, with preliminary evidence indicating potential benefits for both mental and physical health.
A study of long-term meditators with significant meditation experience found higher levels of DHEA-S (the sulfate form of DHEA) than non-meditators of the same age. The meditators had hormonal profiles of a "younger" biological age – higher DHEA and lower cortisol. This supports the idea that regular meditation can counteract some effects of aging, possibly through positive effects on brain function and neuroplasticity.
Higher DHEA is associated with better mood, immune function, and longevity, so meditation's ability to increase DHEA naturally may contribute to its health benefits, including potential neuroprotective effects relevant for conditions such as breast cancer, where stress reduction and psychological well-being are critical. Mindfulness can help improve psychological well-being and speed recovery from illness. More research (including controlled longitudinal studies) is needed, but existing evidence suggests meditation as a natural DHEA booster to help the body maintain resilience as we age. Mindfulness can be applied through practices such as yoga and guided meditation. Long-term mindfulness practitioners do not show normal declines in brain volume as a function of aging, indicating enhanced brain health and brain function.
GABA – The "Calming" Neurotransmitter
27%
GABA Increase
Increase in brain GABA levels after a single 60-minute mindfulness session
100%
Natural Anxiety Relief
Meditation produces anxiety-reducing effects similar to medications, but naturally
60
Minutes of Practice
Duration of mindfulness session that showed significant GABA increase in studies
GABA (gamma-aminobutyric acid) is the brain's primary inhibitory neurotransmitter that calms neural activity and reduces anxiety. Low GABA is associated with stress, racing thoughts, and conditions like anxiety and insomnia. As a meditative practice, mindfulness meditation has increased GABA levels and GABAergic activity in the brain.
A notable study at Boston University found a 27% increase in brain GABA levels after a single 60-minute session of mindfulness exercises compared to no change in a control group. Another controlled trial using transcranial magnetic stimulation showed enhanced GABA-mediated cortical inhibition immediately after meditation practice. Meditators' brains showed stronger GABA signals, which correlate with feelings of relaxation and reduced anxiety.
By increasing GABA, meditation may produce an anxiolytic (anxiety-reducing) effect similar to some anti-anxiety medications – but naturally, and may help regulate anxiety and stress reactivity through changes in brain regions such as the amygdala and anterior cingulate cortex. Mindfulness practices may help individuals resist cravings during substance withdrawal. This GABA increase is one mechanism by which meditation induces a state of calm and helps break the cycle of stress and worry. In clinical applications, mindfulness intervention has shown promise for improving emotion regulation, attention, and neuroplasticity. Consistent mindfulness practice can lead to better memory and attention, which are crucial for daily functioning and decision-making. Additionally, mindfulness practices can cultivate a kinder, calmer, and patient demeanor.
Endorphins – Natural "Euphoric" Painkillers for Chronic Pain
Meditation Practice
Triggers endorphin release similar to exercise
Neurochemical Changes
Increases corticotropin-releasing hormone (CRH)
Endorphin Release
Results in improved mood and pain tolerance
Pain Management
Helps manage both acute and chronic pain
Endorphins are opioid-like neurotransmitters the body releases to relieve pain and enhance pleasure – they are famously associated with the "runner's high." There is evidence that meditation, like exercise, can stimulate endorphin release.
In a comparative study, researchers looked at experienced meditators and long-distance runners. They found that both activities increased mood and activated the body's stress-hormone system (specifically increasing corticotropin-releasing hormone, CRH). Notably, the meditators showed a significant increase in CRH after an intense meditation session – a neurochemical change linked to subsequent endorphin release.
This suggests that meditation can trigger the endorphin pathway, resulting in improved mood and pain tolerance, similar to other forms of exercise. Research also indicates that meditation, including mindfulness interventions, can help manage acute and chronic pain, with particular benefits for individuals experiencing chronic pain. In practical terms, participants often report feelings of bliss or euphoria during deep meditation, which may be explained by endorphin activity. Different practices, such as compassion meditation, have also been studied for their effects on emotional processing and prosocial behavior. While more direct research on meditation and endorphins is needed, these findings support meditation's role in naturally boosting our internal "feel-good" chemicals and emotional well-being. Mindfulness practices are considered safe, though some studies have noted potential negative experiences such as anxiety and depression in a small percentage of participants.
Growth Hormone – Tapping the "Fountain of Youth"
Growth Hormone Basics
Human growth hormone (GH) is essential for cell repair, muscle and bone strength, and metabolic health. GH levels peak in youth and decline with age, contributing to signs of aging.
Meditation's Impact
Preliminary evidence suggests meditation might increase growth hormone levels or improve GH responsiveness. For example, in one study, adults who engaged in meditation training, specifically practicing Transcendental Meditation daily for four months, showed increased circulating GH compared to their pre-meditation baseline (while a non-meditating control group did not).
Scientific Mechanisms
Scientists speculate that the deep relaxation and delta-wave brain states achieved in some forms of meditation may stimulate the pituitary gland (which releases GH). Meditation could promote recovery, tissue healing, and vitality by naturally supporting growth hormone secretion.
Future Research
These findings are early but intriguing – they suggest another way meditation may contribute to healthy aging, complementing its stress reduction benefits. Mindfulness training can enhance creativity, innovation, and brain function by supporting cognitive and emotional regulation. More rigorous research is ongoing to confirm how sustained meditation affects endocrine function over time.
Melatonin – The "Sleep Molecule"
Melatonin is a hormone the pineal gland produces that regulates sleep-wake cycles and is a powerful antioxidant. Higher nighttime melatonin levels lead to better sleep and have various health benefits. Mindfulness meditation practices have been shown to increase melatonin production and pineal gland function.
Multiple studies have found that meditators have significantly higher melatonin levels than non-meditators. In one study, experienced meditators had nighttime plasma melatonin levels immediately after meditation that were higher than at the same time on a non-meditation night. Another study found that regular meditators had, on average, 98% more melatonin than non-meditators.
This increase in melatonin corresponds to meditators' reports of better sleep and more refreshed waking moods. Researchers believe meditation may directly influence melatonin (since meditation can activate the parasympathetic nervous system and possibly the pineal gland) or indirectly by improving sleep patterns and reducing night stress hormones. Guided meditations and breathing exercises are standard tools used in mindfulness practices, emphasizing the present moment. The result is a natural increase in melatonin, which helps with sleep, immune function, and cellular health. Integrating mindfulness meditation, especially in the evening, can be a drug-free way to normalize circadian rhythm and sleep, even practicing for just a few minutes can make a difference.
Conclusion
Neurochemical Balance
Mindfulness meditation engages many biological mechanisms. It can rebalance brain chemistry by increasing positive neurotransmitters (serotonin, GABA, and endorphins) and reducing stress chemicals (cortisol and norepinephrine).
Hormonal Benefits
It may also increase hormones of youthfulness and repair (DHEA and growth hormone), as well as melatonin. These changes, documented in studies, explain meditation's many benefits – from mood and anxiety relief to stress resilience, cognitive function, and physical health.
Growing Popularity
Surveys indicate a growing trend in the percentage of U.S. adults practicing meditation, increasing from 7.5% in 2002 to 17.3% in 2022. While research is ongoing, current evidence supports many of the claims about mindfulness and brain chemistry.
Fundamental Changes
In short, meditation induces fundamental neurochemical changes that underpin a healthier mind and body.
Research & Scientific References
Key scientific studies supporting the neurochemical effects of mindfulness practices:
Neurological Research
  • Guglietti, C. L., Daskalakis, Z. J., Radhu, N., Fitzgerald, P. B., & Ritvo, P. (2013). Meditation-related increases in GABAB modulated cortical inhibition. Brain Stimulation, 6(3), 397–402.
  • Krishnakumar, D., Hamblin, M. R., & Lakshmanan, S. (2015). Meditation and yoga can modulate brain mechanisms that affect behavior and anxiety—a modern scientific perspective. Ancient Science, 2(1), 13–19.
  • Kurth, F., MacKenzie-Graham, A., Toga, A. W., & Luders, E. (2015). Meditation experience is associated with increased cortical thickness. NeuroImage, 111, 104–109.
Stress & Hormonal Studies
  • Pascoe, M. C., Thompson, D. R., Jenkins, Z. M., & Ski, C. F. (2017). Mindfulness mediates the physiological markers of stress: Systematic review and meta-analysis. Journal of Psychiatric Research, 95, 156–178.
  • Walton, K. G., Pugh, N. D., Gelderloos, P., & Macrae, P. (1995). Stress reduction and preventing hypertension: Preliminary support for a psychoneuroendocrine mechanism. Journal of Alternative and Complementary Medicine, 1(3), 263–283.
  • Sudsuang, R., Chentanez, V., & Veluvan, K. (1991). Effect of Buddhist meditation on serum cortisol and total protein levels, blood pressure, pulse rate, lung volume and reaction time. Physiology & Behavior, 50(3), 543–548.
Biochemical Research
  • Harte, J. L., Eifert, G. H., & Smith, R. (1995). The effects of running and meditation on beta-endorphin, corticotropin-releasing hormone and cortisol in plasma, and on mood. Biological Psychology, 40(3), 251–265.
  • Tooley, G. A., Armstrong, S. M., Norman, T. R., & Sali, A. (2000). Acute increases in night-time plasma melatonin levels following a period of meditation. Biological Psychology, 53(1), 69–78.
  • Chatterjee, S., Mondal, S., & Chatterjee, P. (2014). Effect of Regular Yogic Training on Growth Hormone and Dehydroepiandrosterone Sulfate as an Endocrine Marker of Aging. International Journal of Yoga, 7(1), 22–26.
Additional Resources
  • EOC Institute. (n.d.). 7 key meditation chemicals: Serotonin, melatonin, GABA. Retrieved May 24, 2025, from https://eocinstitute.org/meditation/dhea_gaba_cortisol_hgh_melatonin_serotonin_endorphins/
  • Renew Youth. (2020, May 13). Hormones out of balance? Try meditation. Retrieved May 24, 2025, from https://www.renewyouth.com/hormones-out-of-balance-try-meditation/
  • UC Davis. (2013, March 27). Mindfulness from meditation associated with lower stress hormone. Retrieved May 24, 2025, from https://www.ucdavis.edu/news/mindfulness-meditation-associated-lower-stress-hormone
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