The Science of Stillness: How Meditation and Mind-Body Practice Reshape the Brain and Body
A new study published in Nature’s Communications Biology (2025) explored just how deeply meditation and mindful healing can change us, down to the level of brain circuits and cellular function.
A 7-Day Retreat That Changed the Brain
Researchers at the University of California, San Diego, in collaboration with Dr. Joe Dispenza and Metamorphosis LLC, followed a group of 20 participants during an intensive 7-day mind-body retreat.
Each day included:
Guided meditations with music and breathwork,
Lectures about self-healing and the mind-body connection
Open-label healing rituals, where participants shared discussions about energy and intention openly, without the need for belief in a placebo.
No drugs. No external substances. Just the power of thought, awareness, and community.
What Happened Inside the Brain
Before and after the retreat, participants underwent fMRI brain scans.
After seven days of deep meditative practice, researchers saw:
Reduced activity in the default mode network—the part of the brain linked to self-talk, rumination, and “mental noise.”
Greater global connectivity, meaning the brain communicated more efficiently and fluidly between regions.
Enhanced quieting of the self-narrative, allowing for moments of pure awareness, presence, and coherence.
This shift resembles what experienced meditators describe as a “loss of time and space” - a merging into the now.
Healing at the Cellular Level
The biological findings were just as stunning.
Blood samples taken after the retreat showed signs of enhanced neuroplasticity, the brain’s ability to rewire and grow new connections. When scientists placed participants’ blood plasma in cultured nerve cells, the cells began to grow longer, healthier extensions called neurites, signaling rejuvenated brain function.
Plasma analysis also revealed:
Increased activity in brain-derived neurotrophic factor (BDNF) pathways, molecules known to support learning and emotional resilience.
A shift in metabolism toward greater energy efficiency, suggesting the body was adapting into a calmer, healing state.
A rise in both inflammatory and anti-inflammatory markers, showing a balanced, adaptive immune response.
Elevated natural endorphins, including beta-endorphin and dynorphin ( a group of endogenous opioid peptides that play a role in pain, stress, addiction, and emotion) our body’s own built-in pain relievers and mood enhancers.
The Body’s Inner Pharmacy
Meditation appears to awaken the body’s innate intelligence, the “pharmacy within.” Instead of relying on external substances, this process gently activates internal healing systems: regulating stress hormones, calming the nervous system, and stimulating feel-good chemistry.
Researchers also found changes in tryptophan metabolism (a serotonin-related pathway) and microRNA activity related to neurotransmission, both of which influence mood, focus, and emotional balance.
A New Kind of Medicine: The Power of Presence
What this study shows is profound: within just one week of dedicated inner work, measurable biological changes occurred in the brain, immune system, and molecular signaling of the participants.
Meditation, intentional thought, and heart-centered awareness aren’t just “mindful” practices, they are biological interventions that awaken the healing potential already coded within us.
In stillness, the brain rewires.
In coherence, the body heals.
In awareness, transformation begins.
How Meditation Awakens Healing in the Body and Mind: Tips for Parents and speech-language pathologists
A Moment of Stillness That Changes Everything
Imagine a quiet morning.
You take a deep breath, feel your shoulders drop, and for a moment… the chatter quiets.
Now imagine that single act, a moment of inner stillness, not only calms your mind but begins to reshape your brain, balance your immune system, and awaken your body’s healing intelligence.
That’s not poetry. That’s not woo-woo. It’s science!
A recent study published in Communications Biology, a Nature publication, explored what happens when people immerse themselves in seven days of meditation and healing practices. The results were amazing. I have personally experienced a week-long meditation retreat and I experienced profound changes within myself. In addition, I have used meditation, breathwork and hypnotherapy in my practice over the last few years and have witness profound transformation in my patients.
Inside the 7-Day Meditation Study
Twenty healthy adults joined a weeklong meditation retreat led by Dr. Joe Dispenza. The retreat included over 30 hours of meditation, healing rituals, and intention-focused practice.
Before and after the retreat, participants underwent MRI brain scans and bloodwork measuring immune markers, metabolism, and gene activity.
Here’s what the scientists found:
Brain transformation: The “default-mode network,” which is responsible for mental chatter and self-criticism, quieted, while regions of the brain began to communicate more harmoniously.
Immune balance: Inflammatory markers decreased, showing better immune regulation and resilience.
Cellular repair: Post-retreat blood plasma helped neurons grow new connections in lab tests, proof of enhanced neuroplasticity.
Natural pain relief: Levels of the body’s own opioids (dynophins) rose, increasing calm and comfort.
Mystical connection: Participants who described profound meditative or spiritual experiences showed the greatest biological change.
In just one week, meditation reshaped the way the brain, body, and genes communicate.
Why This Matters for Parents and SLPs (and other Professionals)
Parents often see stress before children can name it. They come in the form of meltdowns, crying, screaming, teeth clinching, shallow breathing, and overall restless energy under the surface.
Speech-language pathologists witness how emotional regulation and breath directly influence communication. When children find stillness, even for a few seconds, their nervous systems reset and confidence increases, focus increases, and communication begins to flow more freely.
Meditation isn’t about sitting still for long stretches, it’s about teaching the brain and body to listen. It teaches the body to move out of a high beta brainwave stress state and dysregulated state into a more calm and regulated state ready for learning.
Science now affirms that when the mind quiets, the body begins to heal.
For therapists and clinicians, it underscores that change doesn’t always come through external techniques, it often begins with the inner environment of coherence and attention.
Simple Ways to Bring Mindfulness Into Your Day
You don’t need a retreat to experience these effects. Small, consistent practices can ripple through your nervous system. When you know how to do this, you can pass that along to your children and your patients.
1. The Two-Minute Reset
Sit tall, close your eyes, and breathe in through your nose for 4 counts, out for 6. Imagine exhaling any worry or anxiety. Although I always advocate for nasal breathing at all times, this particular breath is highly effective if you inhale nasally and breathe out through the mouth slowly as if you are breathing out through a very small straw (like a coffee stir stick straw).
For kids, this is the candlestick breath: in through the nose and very very slowly out through the mouth like they are blowing out candles through a very skinny straw. Tell them not to go fast or they will “spit all over the cake.” Exhale slowly so that the flame flickers first then goes out. Feel free to use this visual and practice exhaling until all the candles are blown out. For speech-language pathologists, breath control is also a goal here since it can be very challenging for children who are dyregulated to exhale with control (and there are a number of disorders that make this challenging). These children are often “over breathing” and essentially hyperventilating throughout their day. Therefore, this candlestick breath is a powerful skill for them to learn and is essential to body regulation.
2. Listen Together
Play soft instrumental music with the eyes closed. Then discuss what pictures or feelings the music evoked. Play the music again and take turns sharing your experience with what you are feeling and seeing. This strengthens focus and auditory awareness skills that support speech, language and learning.
3. The “Kind Thought” Game
At bedtime and when you wake up the next morning, share three kind thoughts about yourself and three about others. Then prompt the child to look for kindness throughout the day. Gratitude shifts the body toward healing and balance.
4. For SLPs
Begin sessions with 5 candlestick breaths or simple nasal breathing. Then engage in 60 seconds of humming, breathing only through the nose during the inhale. This activates and prepares the brain for connection and communication. Humming stimulates the vagus nerve, which plays a key role in the parasympathetic nervous system (the part of your nervous system responsible for relaxation, digestion, and recovery). When you hum, the vibration travels through your face, throat, and chest, gently activating vagal tone. This sends calming signals from your body to your brain, helping to lower heart rate, reduce blood pressure, and quiet the stress response. Additionally, humming promotes nasal breathing (again, be sure to remind your patients to inhale nasally) and the release of nitric oxide, which improves oxygen flow and helps regulate the nervous system. Together, these effects create a sense of ease, safety, and inner calm.
Even the smallest rituals of mindfulness can create measurable biological shifts when practiced with intention and care.
A New Vision of Healing
Healing isn’t only about treating symptoms, it’s about re-training the entire system.
Meditation, breathwork, and heart-centered awareness activate neural and immune pathways that support communication, focus, and emotional balance. When a child learns to breathe through their nose, to pause before reacting, and find calm in their body, they’re not just improving speech or attention, they’re building the architecture of resilience.
When parents and professionals model stillness, we give others permission to slow down, to self-regulate, and learn from a place of safety.
The Takeaway
Meditation isn’t just for monks or mystics, it’s a tool for modern families and mindful professionals.
One week of practice can rewire the brain.
One minute of presence can reconnect a child to safety.
One breath can begin the healing.
As the research shows, when the mind softens and the heart opens, the body listens, and it remembers what balance feels like.
CONTACT ME!
If you’d like to learn simple meditation and breathwork techniques that support communication, confidence, and calm for yourself or your child, please reach out! I offer a meditation for beginners course and a variety of courses to help you reach your goals.
When you breathe with awareness, you teach your body, and your children, how to feel safe and calm on the inside no matter what is happening on the outside.
Thumb-Sucking and Hypnotherapy: A Gentle Path to Change
thumb-sucking habit, thumb-sucking elimination with hypnotherapy and myofunctional therapy
The Power of Combining Myofunctional Therapy and Hypnotherapy: Healing from the Inside Out
When it comes to improving breathing, swallowing, and oral habits, myofunctional therapy is a powerful tool. It retrains the muscles of the face, tongue, and mouth to function in harmony, supporting nasal breathing, stable jaw development, clear speech, and better sleep. But, what if we could take that physical change one step deeper by addressing the subconscious patterns that shape those habits in the first place? That’s where hypnotherapy comes in.
The Missing Piece: The Mind-Body Connection
Many oral habits like mouth breathing, tongue thrusting, or thumb-sucking begin as unconscious responses to stressors or early-life patterns. Even when a person knows what to do differently, the old behavior feels automatic. Hypnotherapy works at the subconscious level, where habits are stored, helping to release resistance and reprogram new, healthy responses.
When paired with myofunctional therapy, hypnotherapy creates powerful synergy:
Myofunctional therapy retrains the body.
Hypnotherapy reprograms the mind.
Together, they align conscious effort with subconscious support making new muscle patterns feel natural, effortless, and lasting.
The Results
Clients often experience faster progress and greater long-term success when these modalities are combined. Children feel calmer and more confident as they let go of old habits. Adults notice improved focus, relaxation, and a deeper sense of body awareness. Breathing becomes easier, sleep improves, and the nervous system finds balance.
A Holistic Approach to Transformation
By integrating myofunctional therapy and hypnotherapy, we move beyond “training muscles” or “breaking habits.” I guide the entire person body, mind, and nervous system toward optimal function and lasting well-being.
True healing happens when both the conscious and subconscious are working toward the same goal, and this powerful combination helps make that possible.
Meditation and Autism: A Holistic Approach for Growing Minds
Autism is a lifelong condition that affects how the brain processes information and responds to the world. It often shows up in early childhood and is more common in boys. Children with autism may feel overwhelmed by sights, sounds, or touch that seem ordinary to others. This “sensory overload” can cause stress, anxiety, and make social situations — like playing with peers or communicating with family — very challenging. Many children also experience digestive or immune issues that can add to their discomfort.
There’s currently no known cure, and medical treatments only help with some symptoms. Most importantly, traditional approaches often overlook the emotional and social needs of children with autism, which are just as vital as the physical ones.
Why Social Connection Matters
Social interaction is essential for healthy brain development. It shapes language, decision-making, empathy, and self-confidence. In autism, the brain’s networks that support these skills can develop differently, making it harder for children to connect with others through eye contact, gestures, or shared play.
Research shows that the brain is naturally rhythmic and activities like music, singing, and movement can help “tune” it to function more smoothly. This is where meditation and related practices come in.
How Meditation Can Help
Meditation isn’t just about sitting still. It’s a flexible tool that can be adapted for children, even very young ones. It can include:
Mantra chanting (repeating calming sounds or words)
Music and rhythm-based play
Breathing exercises
Simple mindfulness activities
These practices have been shown to:
Calm the stress response and reduce anxiety
Improve focus, mood, and emotional regulation
Strengthen social skills like imitation, empathy, and connection
Encourage healthy brain development and communication between different brain regions
Support better sleep, digestion, and immune function
The Science Behind It
Meditation changes how the brain works, promoting synchrony (better communication between brain areas) and increasing “feel-good” chemicals like oxytocin, which supports bonding and trust. Rhythmic activities like chanting and breathing can also gently stimulate the parts of the brain involved in language, empathy, and self-control.
Importantly, meditation helps the body move from a constant state of “fight or flight” into one of rest, repair, and growth, which is especially valuable for children who often live with heightened stress responses.
Early and Playful Is Best
Because young children with autism may struggle with stillness, meditation practices can be introduced through playful, movement-based activities that feel natural and enjoyable. Singing, dancing, and breathing games can be powerful tools and may even enhance traditional therapies like speech or occupational therapy.
A Complement, Not a Replacement
Meditation isn’t a “cure” for autism — but it can be a powerful complement to other supports. By nurturing emotional balance, social connection, and brain development, it helps children build the skills they need to thrive now and into adulthood.
Meditation and mindfulness practices, especially those involving movement, breath, and sound are gentle, low-cost, and empowering tools that can support your child’s emotional, social, and physical well-being. Starting early and keeping it playful can make a meaningful difference in their growth and quality of life.
Check out more research and articles below.
Research with Dr. Joe Dispenza and autistic children
Why Nasal Breathing is Good for Your Health (and Your Child’s Too)
Breathing is something we do all day without even thinking about it. But how we breathe matters more than most people realize. Whether air comes in through the nose or the mouth can have a huge impact on health, development, and overall well-being. As a specialist in teaching kids how to breathe nasally, I’ve seen firsthand how this simple shift can change lives.
1. Nasal Breathing Filters and Protects
The nose isn’t just for smelling—it’s a built-in air filter. Tiny hairs and mucus trap dust, allergens, and germs before they reach the lungs. This natural defense system lowers the risk of illness and keeps the airway healthier. Mouth breathing skips this protection, letting unfiltered air go straight to the lungs.
2. The Nose Makes Air “Just Right”
Nasal passages warm and humidify the air. That means the air reaching the lungs is already at the right temperature and moisture level. This reduces irritation and supports easier, calmer breathing. Mouth breathing, on the other hand, often leads to dryness, sore throats, asthma, and even chronic coughing.
3. More Oxygen with Every Breath
When we breathe through the nose, our bodies produce nitric oxide—a natural molecule that widens blood vessels and improves oxygen delivery to every cell. This helps kids (and adults!) have better focus, energy, and endurance.
4. Healthier Facial and Dental Development
For kids, nasal breathing is especially important because it guides proper growth of the face, jaw, and teeth. Children who habitually breathe through their mouths are more likely to develop crowded teeth, narrow palates, or long facial shapes. Nasal breathing encourages strong jaws, balanced faces, and wide, healthy smiles.
5. Better Sleep and Behavior
Sleep quality is directly tied to breathing habits. Kids who breathe through their noses sleep more deeply, snore less, and move around less, among other things. Restful sleep also supports better mood regulation, memory, and behavior during the day. Mouth breathing at night often leads to poor sleep quality, bedwetting, and even attention difficulties.
6. Calmer Bodies and Minds
The nose naturally slows breathing down. That slower pace activates the parasympathetic nervous system—the body’s “calm and rest” mode. Kids who practice nasal breathing are better equipped to self-regulate, manage stress, and feel grounded in their bodies.
The Bottom Line
Nasal breathing isn’t just a small change—it’s a powerful tool for lifelong health. By teaching kids to breathe through their noses, we support their physical growth, emotional balance, and cognitive development.
And here’s the best part: kids can learn nasal breathing with gentle practice, games, and encouragement. It’s one of the simplest ways to set them up for a healthier, happier future. It’s one of my favorite therapies and I can get results quickly!
I would love to work with you!
BioPhotons: Humans are Light Beings
the Light Within
Have you ever heard the phrase "we are beings of light" and wondered if it was just poetic fluff—or could there be something scientifically true about it? It turns out, there’s more than mysticism behind the idea. Modern science is catching up with what ancient traditions have known all along: we really do emit light, and it may be essential to who we are.
I just recently had a meeting with Dr. Joe and he talked about the science of biophotons. It was incredibly thought provoking and it sent me down another book-buying path! … can never have too many books!
What Are Biophotons?
Biophotons are ultra-weak light particles, photons, emitted by all living things, including you. These light emissions are so subtle, but with highly sensitive instruments, researchers can detect them radiating from living cells.
Biophoton research began with German biophysicist Fritz-Albert Popp in the 1970s. He discovered that these tiny bursts of light:
Are coherent, meaning they are orderly and structured (like laser light).
Could play a central role in how our bodies function and communicate at the cellular level.
These photons aren't just random byproducts of cellular activity. They're signaling something deeper—possibly serving as a light-based communication network within the body, potentially influencing condciousness.
Why Do We Emit Light?
Every cell in your body is constantly engaged in creation, repair, and regeneration, which involves biochemical reactions that naturally produce light as a byproduct.
But here’s the fascinating part: this light isn't just noise—it may be information.
Researchers believe biophotons:
Help regulate biological processes, like growth, healing, and immune function.
Support intercellular communication, allowing cells to “talk” through light.
Are indicators of health and coherence—the more structured and harmonious your biophoton emissions, the more vital and balanced your system may be.
The Science Behind Humans as Light Beings
The idea that we are “light beings” isn’t just spiritual metaphor—it’s grounded in biology and physics.
Here’s what we know:
Your body emits light, especially around your head, chest, and hands.
This light fluctuates with your mental state, stress level, and health.
Practices like meditation, healthy eating, and emotional regulation appear to increase the coherence (order) of this emitted light.
Your body might be using light to:
Synchronize your organs and systems.
Repair and regenerate tissues.
Connect with subtle environmental energies.
The Spiritual Angle
Spiritual traditions across the world have long described humans as radiant beings:
Chi (Chinese), Prana (Indian), Luz (Latin)—all refer to life force energy often symbolized as light.
The aura is said to be a luminous field that surrounds the body.
Many spiritual experiences are described as moments of "illumination" or "awakening"—a sudden sense of light within.
This isn't just poetic. It's a deeply intuitive understanding of the human experience—now being validated by modern science.
You Are Made of Light
The next time you feel stuck, dim, or disconnected, remember this: you are made of light. Literally. You are a luminous being with a body that hums with energy, emits photons, and communicates through frequency and coherence.
When you meditate, eat whole foods, laugh, heal, and align with your truth—you glow brighter. You're not just raising your vibe… you're actually raising your light.
I believe this is why we say some people are “sunshine” or they “light up a room.” Maybe they literally are! And on some level, we are recognizing their coherent light-filled body.
The Power of Meditation
The power of meditation to create stillness is a powerful tool that you should use daily to get your heart and mind aligned.
“To change is to be greater than your environment, greater than your body, and greater than time." - Dr. Joe Dispenza
Meditation: Your Brain’s Reset Button
Imagine if you could press a magic reset button for your brain. Bad day? Reset. Overthinking? Reset. High anxiety? Reset. Accidentally replied to “Enjoy your meal” with “You too” to your waiter? Reset. Meditation is basically that button.
Meditation isn’t just for monks on mountains. It’s for you—the overworked, overstressed, and maybe slightly neurotic modern human. Let’s dive into why you should sit still and do “nothing” (It’s everything).
You're Not Your Genes!
Dr. Joe doesn’t mince words when it comes to breaking free from old habits. He says:
"You are not doomed by your genes and hardwired to be a certain way for the rest of your life."
Translation? You’re not stuck being that person who always procrastinates, shows up an hour late, or who always micromanages. Meditation helps you rewire your brain. You can ditch the outdated mental program and old thought patterns and start living a life as a new you!
The Quantum Field = Infinite Possibilities
Let’s talk science. Or magic. (It’s kind of both.) Dr. Dispenza explains:
"Meditation opens the door to the quantum field, where infinite possibilities exist."
Think of the quantum field as a cosmic buffet. Want a happier relationship? More confidence? A better job? Meditation is your access pass to focusing on these dreams and making them real. It’s like shopping, but instead of buying stuff, you’re feeling it, believing it, and manifesting it.
Goodbye Cortisol, Hello Chill
Stress hormones like cortisol are like the uninvited guest at your party—they ruin the vibe every single time. Meditation, however, sends cortisol packing and invites your best self to take over.
Your body stops being dramatic (you know you get too dramatic) and starts being awesome. Imagine going from “I can’t even” to “I can totally do that” in just 10 minutes a day.
One of the coolest things about meditation is that it helps you step into the person you want to be.
"Basically, it’s like meeting your future self and saying, “Hey, you’re pretty cool. Let’s get there faster.”
Meditation gives you the tools to outgrow your old habits and create a future that’s all you—just better.
How to Start
Just sit up straight comfortably (do NOT lie down) at least 10 minutes a day. Sit, breathe, and focus on the awesome feelings of having the life you want. Focus on how amazing life could be if you just stopped scrolling social media at 10PM, 2 AM, 7AM. Get out there and live!
Over time, you’ll get better at quieting your mind. Think of it like training a puppy—your brain will eventually stop peeing on the metaphorical carpet and start behaving. You just need to tell your brain to “Stay!” It will try to wonder off and give you your shopping list, or remind you that you have emails to write, and it will remind you of how rude your coworker is and so on. Your job it to tell your brain to STAY focused on nothing. Some days this will be very difficult to do and other days you will nail it. Just do it every day. You deserve that time!
Final Thoughts: Why Wait? Your Brain Deserves This
Meditation isn’t just a self-care trend; it’s a life hack backed by science. Research proves that by investing a few minutes a day, you can transform your mind, body, and future.
So, sit down, close your eyes, and give your brain the reset it deserves. Who knows? You might just wake up as the calm, focused, and unapologetically awesome version of yourself that’s been hiding under all that stress.
Let me know how it’s going!