Journal of Medicine and Health Research

Meditation is a family of self-regulation exercises that train attention and awareness and produce measurable neurobiological adaptations, including increased cortical thickness in the left hippocampus and posterior Cingulate Cortex and enhanced functional connectivity between the prefrontal cortex and the default mode network, which reflects improved emotional regulation and neuroplasticity. Distinct styles such as focused attention, open monitoring, Transcendental Mantra, loving kindness, and yoga-based practices vary in focus but still contribute to these structural and functional changes. The study aims to review the effectiveness of meditation in neuro and cognitive health, optimising it as a non-pharmacological approach to mental and physical health. Neurotransmitter profiling shows evident GABA and serotonin levels, increased brain-derived neurotrophic factor (BDNF), and reduced cortisol, which support mood stability, cognitive resilience, and stress. Practising meditation leads to balanced blood pressure, better cardiovascular health and improved blood flow and immunity, while autonomic outcomes show functional high vagal indices of heart rate variability and baroreflex gain, indicating balanced sympathetic parasympathetic activity and better respiratory performance. Immunomodulation is reduced, pro-inflammatory biomarkers are enhanced, and immune cell activity is affected. The review highlights meditation as a multifaceted neurobiological intervention that consistently remodels brain structure, elevates neurochemical balance and improves physical and mental health. These mechanisms translate to benefits for pain, stress, high blood pressure and more mental health disorders. Innovative transcriptomic data suggest meditation may change gene expression of inflammatory, oxidative stress and neurotrophic pathways, to give a molecular basis to its health-reinforcing effects.