These Science-Backed Habits Reset Your Stress Response

The longer you wait, the more your stress builds, your mind dulls, and your body quietly pays the price.

The Benefits of Long-Term Transcendental Meditation on Stress and Aging

If you are looking for a powerful way to protect yourself against chronic stress and the effects of aging, long-term Transcendental Meditation (TM) may offer more than just short-term relaxation. A new study reveals that practicing TM consistently for years can lead to measurable changes in your biology, brain function, and stress hormone levels.

Biological Aging and Stress Markers Decline with TM

Researchers assessed gene expression, cognitive performance, and hair cortisol levels in individuals who have practiced TM for either 12 or 40 years. Compared to people of similar age who do not meditate, those with 40 years of TM experience showed significantly reduced biomarkers linked to chronic stress and biological aging.

"The lower expression of age-related genes and lower hair cortisol in the TM groups extend the findings of short-term studies indicating these practices lead to healthy aging and more resilient adaptation to stress," says physiologist Kenneth Walton from Maharishi International University in the US.

Understanding the Practice of Transcendental Meditation

TM is rooted in the Vedic traditions of India, and its modern version was popularized by Maharishi Mahesh Yogi in the 20th century. You practice TM by silently repeating a personal mantra during two 20-minute sessions each day. Certified instructors follow a standardized teaching system developed by the Maharishi, often referred to as technologies of consciousness.

"This study provides evidence that long-term practice of TM technologies has a broad range of health benefits at the molecular level," says molecular physiologist Supaya Wenuganen from Maharishi International University, which was established by the Maharishi in 1971.

Gene Expression Shows Reduced Inflammation and Aging

Wenuganen and her colleagues previously identified 200 differences in gene expression between meditators and non-meditators. Their new research indicates that genes linked with inflammation and aging, such as SOCS3, are expressed at lower levels in long-term TM practitioners. SOCS3 is associated with both chronic stress and energy metabolism. A lower expression of these genes implies you may carry a reduced allostatic load, which is the physiological wear and tear from chronic stress.

These findings also support earlier research that TM enhances energy metabolism efficiency, suggesting your body could function more effectively at the cellular level.

Cognitive Protection Through TM

Using EEG recordings, researchers studied cognitive function, a measure that typically declines as you age. They discovered that long-term TM practitioners showed cognitive processing speeds similar to much younger individuals.

Long-term meditators also scored higher on the Brain Integration Scale (BIS), a tool that reflects attention, reaction time, and overall mental performance. "The findings around cognitive function are particularly exciting," says biopsychologist Frederick Travis of MIU. "Both younger and older TM practitioners showed higher scores on the BIS compared to non-meditators. The older meditators performed on par with young controls." He adds, "This reinforces the findings on evoked potential responses, further suggesting a protective effect against cognitive decline with age."

Stress Hormone Ratios Reveal Lower Chronic Stress

The researchers also measured cortisol and cortisone levels in hair samples. You may already know cortisol is a key hormone in your body’s stress response, but high levels over time are linked to aging and chronic disease. TM practitioners had a lower ratio of active cortisol to inactive cortisone compared to non-meditators, indicating a more adaptive and resilient stress response.

"Cortisol plays a critical role in the body's response to stress, and chronically high cortisol levels are associated with a host of age-related health issues in addition to cognitive decline," Walton says. "The reduced cortisol-to-cortisone ratio in meditators suggests they have more adaptive reserve, more resilience, contributing to overall health and longevity."

Your Call to Action for the Benefits of Long-Term Transcendental Meditation

If you are serious about defending yourself against the toll of aging and daily stress, it is time to explore the consistent practice of Transcendental Meditation. By integrating TM into your daily life, you could lower inflammation-related gene expression, improve cognitive function, and strengthen your body’s stress resilience. Begin by seeking a certified TM instructor and committing to the practice. Over time, the cumulative benefits may help you maintain your vitality, clarity, and emotional stability as you age.

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