Yoga and Meditation
Meditation and yoga have been practiced for centuries, originating from ancient Eastern traditions, particularly Hinduism and Buddhism. These practices have evolved over time, influencing various spiritual and philosophical traditions. Today, yoga and meditation are widely recognized for their physical, mental, and spiritual benefits, particularly as complementary and alternative treatments for various health conditions, including those related to traumatic brain injuries (TBIs) and mental health disorders. Research indicates that these practices may alleviate symptoms associated with concussions and other related conditions, offering a holistic approach to recovery.
Contents
Mindfulness
Definitions: Meditation vs Yoga
Yoga vs. Meditation
The Science: Yoga, Meditation, and Concussion
Applications in Concussions and Migraines
Therapeutic Uses for Post-Traumatic Stress Disorder (PTSD) and Major Depressive Disorder (MDD)
Additional Benefits Linked to Concussion Symptoms
Who can benefit?
Mindfulness Meditation
Mantra Meditation
Transcendental Meditation
Progressive Relaxation Meditation
Compassion Cultivation Training Meditation
Integrative Body-Mind Training Meditation
Movement Meditation (yoga)
Meditation for concussion
Smartphone apps
Combination Therapies- Neuromodulation and Yoga
Mindfulness for Concussion Smartphone App
Overview
Mindfulness
Mindfulness is a concept that has gained significant attention in recent years. It refers to the practice of being fully present and aware of one's thoughts, feelings, and surroundings in the present moment. Mindfulness is often integrated into meditation practices and can be applied to daily activities, helping individuals develop greater self-awareness and emotional regulation. Mindfulness, often associated with meditation, involves a non-judgmental awareness of the present moment. Meditation and yoga are both mindfulness practices.
Definitions: Meditation vs Yoga
Meditation is a mental practice that involves focusing one's attention on a particular object, thought, or activity to achieve a state of mental clarity and awareness. It was traditionally used in Eastern religions as a means to achieve spiritual enlightenment, self-awareness, and connection with the divine. Meditation can be done with or without the guidance of a teacher and can be practiced in various forms, including mindfulness meditation, transcendental meditation, and compassion cultivation training meditation.
Yoga is a physical, mental, and spiritual practice that originated in ancient India and has its roots in Hindu philosophy and spiritual practices. It was initially developed as a spiritual and ascetic practice aimed at achieving enlightenment and union with the divine. It involves a series of postures, breathing techniques, and meditation to promote physical flexibility, mental clarity, and spiritual growth. Yoga is often misunderstood as solely a physical exercise, but it encompasses a broader range of practices that can enhance overall well-being.
Meditation and Yoga trace their origins to ancient Eastern spiritual and religious traditions, particularly Hinduism and Buddhism. While they have since been adapted for secular, therapeutic, and scientific applications in the West, their foundations remain deeply rooted in these Eastern philosophical and contemplative practices.
While yoga is considered a form of meditation and includes several meditative elements, it is often studied separately from seated meditation practices in clinical research. For clarity, we will refer to them as distinct practices of mindfulness.
Yoga vs. Meditation
Yoga is deeply rooted in Hindu philosophy and is often associated with the concept of "karma," or the idea that one's actions and thoughts influence their future. Meditation, on the other hand, is a fundamental practice in Buddhism, where it is seen as a means to achieve enlightenment and a deeper understanding of the nature of reality. While both yoga and meditation share common goals of promoting mental and physical well-being, they differ in their approaches and practices. Yoga typically involves physical postures and breathing exercises, whereas meditation focuses on mental concentration and awareness.
Both yoga and meditation have been shown to have numerous benefits for overall health and well-being. They may be particularly useful in recovery from a concussion, helping individuals manage symptoms such as headaches, dizziness, and cognitive difficulties. On this page, we will explore the scientific evidence supporting the use of yoga and meditation as alternative treatments for concussions, as well as practical tips for incorporating these practices into daily life.
The Science: Yoga, Meditation, and Concussion
Extensive research that explores a holistic and multimodal approach to concussion recovery, continues to be an area of interest. Meditation and yoga, commonly referred to as the practice of mindfulness, have emerged as promising alternative treatments for managing symptoms of concussions, chronic pain, and several mental health disorders.
Applications in Concussion and Migraines
Recent studies have indicated that yoga and meditation may be beneficial for individuals suffering from a concussion. A scientific review encompassing 20 studies indicated that participants engaging in mindfulness through yoga and meditation experienced notable improvements in concussion symptoms such as fatigue, depression, and overall cognitive performance compared to control groups.
Moreover, yoga has been specifically linked to pain management, particularly in cases of lower back pain, neck pain, and chronic headaches and migraines, which are common after concussions. Yoga’s emphasis on mindfulness and relaxation techniques could help reduce the frequency and intensity of migraine attacks, making it a valuable tool for those recovering from concussions.
There are resources and programs that specialize in yoga and meditation for concussion patients. These programs use a specialized approach to mindfulness and the type of movements performed. If you are interested in trying yoga for concussion symptoms, it is best to follow the guidance of a program designed for concussion or traumatic brain injury (TBI) or with a teacher trained in brain injury accommodations.
Therapeutic Uses for Post-Traumatic Stress Disorder (PTSD) and Major Depressive Disorder (MDD)
Yoga and meditation have also been employed as therapies for mental health conditions like post-traumatic stress disorder (PTSD) and major depressive disorder (MDD). Research has demonstrated that these practices can lead to significant reductions in PTSD symptoms among veterans and civilians alike. For instance, a study found that a holistic yoga program tailored for PTSD resulted in substantial improvements in the severity of the patients’ PTSD symptoms. Similarly, mindfulness-based interventions have been shown to alleviate symptoms of MDD, enhancing emotional regulation and resilience.
Additional Benefits Linked to Concussion Symptoms
Beyond their applications for specific medical conditions, yoga and meditation may offer broader benefits that are relevant to concussion recovery. Pain interference refers to the degree to which pain hinders engagement with daily activities, including physical, cognitive, emotional, and recreational functions. Yoga and meditation can enhance pain tolerance and reduce pain interference, which are crucial for individuals dealing with persisting symptoms after concussion.
One study indicated that yoga showed favourable results compared to usual care for managing pain, particularly for low back and cervical (neck) pain. The same review also found improvements in quality of life and mood among participants, suggesting the potential of yoga as a helpful addition to traditional pain management approaches. These findings could potentially be applicable to persistent headaches and discomfort following a concussion, as yoga may help reduce pain interference and improve overall well-being for individuals recovering from a brain injury.
Furthermore, the integration of mindfulness techniques can help individuals cope with the emotional and psychological challenges that often accompany concussions, such as anxiety and mood disturbances. By fostering a greater sense of self-awareness and presence, mindfulness practices can aid in the emotional recovery process, which is a core part of holistic healing.
Holistic healing is essential because it addresses the whole person—body, mind, and spirit—rather than focusing solely on specific symptoms. This comprehensive approach recognizes the interconnectedness of physical, mental, and emotional well-being, which is particularly important for individuals recovering from concussions.
Emotional health significantly impacts physical recovery; anxiety and mood disturbances can hinder coping with physical symptoms. By integrating mindfulness techniques, yoga, and meditation, individuals can improve their self-awareness and emotional regulation, which are vital for healing. Additionally, holistic healing encourages a sense of purpose and connection, fostering resilience and a positive mindset during recovery. By promoting balance among all aspects of health, holistic healing can enhance quality of life and overall well-being, making it a crucial part of effective recovery strategies for concussions and other health challenges.
Who can benefit?
Everyone! The practice of mindfulness through meditation and/or yoga may provide benefits for a variety of aspects of concussion recovery from physical symptom management to overall quality of life measures. If you are suffering from persistent concussion symptoms, consulting with a doctor is recommended to ensure that meditation and yoga are safe for your specific symptoms.
For all concussion patients, meditation and/or yoga can be used as another resource to help mitigate symptoms and the difficulties that arise or are amplified due to injury. When managing concussion recovery, there is not a one-size-fits-all all approach, and the practice of mindfulness is designed to be another tool for your recovery toolkit.
For those with limited access to healthcare for any reason, online meditation resources, such as videos or courses, can serve as an accessible and affordable resource to aid in managing concussion symptoms. Mindfulness practices can be performed at home, offering an easy to access and cost-effective supplement to in-person yoga or meditation practices, although they should not replace a medical evaluation. Online platforms provide free live Zoom classes, fostering a sense of community and support, which can be especially beneficial for those in remote or underserved areas.
For caregivers of those with a concussion, it can be stressful and time-consuming to care for a loved one with a concussion. These practices are useful in promoting stress management, relaxation, and overall well-being. As a caregiver, it is so important to attend to your own mental health to be able to support those around you. There are programs designed for caregivers of brain injury patients that help foster a sense of community and build on skills such as vulnerability, boundaries, listening, trusting your goodness, opening up to grief, and receiving while giving.
For service members and veterans, mindfulness has been studied as a supplemental treatment for veterans/ service members who have a history of brain injury and mental illness. Concussion symptoms and previous mental health issues can exacerbate each other. Therefore benefits of mindfulness can be very beneficial for these individuals, such as reduced anxiety and depression, improved attention, etc. There are currently studies for veterans with a history of concussions and blast-related brain injury exploring a combination therapy.
For health care providers, this page is designed as a resource for patients, but also to aid in alternative treatment recommendations provided by professionals. Ensuring healthcare providers stay up to date with emerging studies in concussion rehabilitation is crucial to ensure patients have the best recovery outcomes possible.
Meditation Types
There are several different types of meditation that originate from different cultures and religions. Some types of meditation focus on different aspects of mindfulness and can be more effective for a desired outcome than others. When choosing what type of meditation is best for you, please remember that all meditation is a practice of mindfulness and individual experiences of the potential benefits may vary.
The studies referenced for the specific types of meditation below have examined the effects of the respective meditation type in patients managing symptoms common among concussion patients, but did not recruit concussion patients for their study.
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Originating from Buddhist teaching, “mindfulness” meditation has become one of the most popular meditation practices. It focuses on attention to your thoughts without judgment, breathing exercises, and simple yoga postures.
Potential benefits:
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DescriProminent in Hindu and Buddhist traditions, mantra meditation includes the use of repetitive sounds to clear the mind and is very simple to practice. These mantras are spoken aloud and are the central focus of meditation and have a shared meaning.
Potential benefits experienced:
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Founded by Maharishi Mahesh Yogi, transcendental meditation (TM) involves a given mantra that is supposed to be kept in your thoughts and is best taught by a certified TM practitioner. The focus is to remove distractful thoughts and replace them with a sense of relaxed awareness.
Potential benefits:
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Also known as Body Scan Meditation, this type involves slowly tightening and relaxing specific parts of your body progressively from head to toe.
Potential benefits:
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CCT works on compassion and acceptance towards self and others. A focus is placed on forgiveness and self-kindness. This practice is particularly relevant for those at risk for burnout or has a history of burnout.
Increases self-compassion
Reduces stress and depression
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A coach or trainer-led practice that involves relaxation exercises, breathing, posture, and mental visualization. The focus is on distancing yourself from your thoughts and teaching that you are not your thoughts. Groups that may benefit from this include people with ADHD, mood disorders, PTSD, and addictions.
Improved attention
Improved self-control ability
Reduces stress, depression, anger, and fatigue
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Movement meditation takes many forms, the most common of which is yoga. During movement mediation, a trained facilitator guides you through movements and poses in hopes of cultivating a deeper connection between your body and the present moment. Although yoga is the most common, programs may use other methods, such as walking or tai chi.
Improved headache pain tolerance
Reduction in pain interference
Yoga for Concussion Patients- LoveYourBrain
LoveYourBrain is a non-profit organization that leads meditation and modified yoga programs designed for traumatic brain injury survivors and their families. Their senior director of programs, Dr. Kyla Pearce, shared some insights into the type of yoga and the yoga modifications commonly employed for concussion patients to ensure safety.
Yoga Modality: Through experience with traumatic brain injury patients, LoveYourBrain has found Hatha yoga to be the most successful. Hatha yoga places an emphasis on introspection and slow-paced movements centered around alignment. The slower movements tend to be more well-received by concussion patients, many of whom experience vestibular challenges and autonomic nervous system dysregulations following their concussion.
Common yoga position modifications: Pain and balance pose common challenges after a concussion, making the common up-and-down movements of yoga challenging and possibly unsafe. To combat this, blocks and/or chairs are used to keep the head above the heart. This is done to minimize the need to re-orient and cause quick changes in blood pressure.
LoveYourBrain has provided a guided yoga TBI-friendly adapted yoga session as an example of safe and effective positions for concussion patients. This session is part of the research-backed LoveYourBrain Mindset program, a free 6-week gentle yoga, mindfulness, and education program to build resilience after concussion.
Resources
When exploring yoga and meditation as complementary treatments for concussions, it's essential to recognize that each individual's case is unique. Consulting a healthcare professional for personalized advice is highly recommended. The following resources serve as examples and starting points for those interested in incorporating yoga and meditation practices into their recovery journey.
Meditation for Concussion:
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LoveYourBrainis a non-profit organization dedicated to brain injury rehabilitation. They offer programs for individuals with varying levels of traumatic brain injury and their caregivers. Their initiatives focus on building community and resilience through psychoeducational training, modified yoga postures, and meditation. Accessible options include free programs available both in-person and online. They offer a 5-day in-person retreat in Maine and Colorado for both brain injury survivors and caregivers. If you are looking for an at-home option, they offer two 6-week programs that are synchronous online with different focuses; LoveYourBrain Mindset program for anyone in the brain injury community and a Caregiver retreat specifically for caregivers of brain injury patients or loved ones. If a long-term commitment isn’t what you are looking for you can sign up for access to their library of pre-recorded mindfulness sessions.
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Many yoga instructors specialize in injury rehabilitation and offer classes tailored for individuals with reduced mobility. These instructors can adapt poses to ensure optimal benefits while minimizing risks. To find suitable programs, reach out to local yoga studios and inquire about instructors trained in concussion care. If PTSD is also a concern, look for instructors with trauma-informed training.
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This Canadian initiative provides free live online and pre-recorded yoga sessions designed for participants with all levels of brain injury. Interested individuals can sign up for weekly live Zoom sessions and access pre-recorded classes available on YouTube.
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Located in Toronto, Ontario, the Toronto Concussion Clinic comprises a multidisciplinary team of specialists, including doctors, occupational therapists, physiotherapists, and psychotherapists. They offer free pre-recorded guided meditation resources aimed at supporting individuals with brain injuries.
Smartphone Apps
Various mobile apps facilitate meditation practice at your convenience, allowing for integration into daily routines. While a study has compiled the advantages and disadvantages of digital meditation apps, their effectiveness specifically for concussion patients remains under-researched. Below are examples of both paid and free apps:
*We recommend consulting with a medical professional before using these apps*
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Calm: Features soothing background sounds, short meditations, and sleep stories to promote relaxation (Free 7-day trial; subscription required for long-term use).
Headspace: Offers a large inventory of guided meditations, ideal for beginners (Free 7-day trial; subscription required for long-term use).
Ten Percent Happier: Provides guided meditations and live group classes, suitable for beginners or those wanting to deepen their meditation practice (Free 7-day trial; subscription required for long-term use).
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Insight Timer: Contains countless guided meditations covering a wide range of topics.
Smiling Mind: Focuses on guided meditations specifically designed for children and young adults.
Healthy Minds Program: An easy-to-use app offering various meditation types and instructional modalities.
These resources can be valuable tools in your recovery process. However, we strongly believe that personalized guidance from healthcare professionals is crucial for addressing your specific needs and circumstances.
Future Directions
Combination Therapies - Neuromodulation and Yoga
Nonpharmiceutical approaches to concussion recovery are continuously being researched. Neuromodulation has emerged as a promising alternative treatment for patients of concussion and chronic pain, which can often co-occur and make the recovery process more complex. Neuromodulation, using transcranial magnetic stimulation, involves sending signals to the brain to create a period where the brain is more adaptable and open to change. This makes the brain more receptive to treatments like meditation, boosting their effectiveness and improving recovery outcomes.
A current study is applying neuromodulation with yoga as the intervention during the period where the brain is more adaptable. This study is a pilot study designed to assess the practicality of the combined intervention of neuromodulation and yoga, as well as collecting preliminary data for use in future studies. The research participants are US military veterans who will undergo the combined intermittent theta burst stimulation and yoga intervention in small groups once a week for 6 weeks. Results, including data pertaining to quality of life assessments, function, and pain, will be collected before and after intervention. The complete study and results are to be released in October 2024.
Mindfulness for concussion smartphone app
There are various Smartphone apps for mindfulness currently available that offer at-home or on-the-go options for mindfulness practice, but these apps are designed for the general public. A trial out of Canada is currently underway, to assess the feasibility and efficacy of a mindfulness-based app specifically for adolescents after mTBI. The goal of an mTBI targeted mindfulness app is to improve managing of concussions, reducing persistent symptoms after concussion, and promote neural recovery. The results will examine intervention statistics for quality of life, resilience, self-efficacy, attention, working memory, executive functioning, symptom burden, anxiety, and depression after 4 weeks of app usage. Participants begin intervention within 7 days of injury. The app uses digital therapeutics with mindfulness-based intervention with adolescents 12-18 years old. Data is currently in the process of collection and will be made available September 2024. In response to the publication of data, a larger randomized control trial is hoped to ensue.