Research shows that both meditation and vacation have a positive effect on your mental health, helping to improve mood and lower stress levels. In fact, a new study finds that 15 minutes of meditation has about the same impact on well-being as a day of vacation.
Researchers studied data from 40 university students who reported how they felt when they meditated and when they went on vacation. The findings were published in The Journal of Positive Psychology.
"The current research suggests that 15-minutes of meditation has overlapping effects with a day of vacation. Light-hearted proscriptive advice based on this comparison may then be: If you are pressed for time, sit on a meditation cushion; if you have more time, sit on a beach chair," the researchers concluded.
"However, we should be clear that these results only demonstrate similarities for beginning meditators. They do not speak to the unique, cumulative effects of long-term meditation practice, the benefits of which may outweigh those of vacation. Nevertheless, it is heartening to know that there are multiple pathways to short-term boosts in well-being, positive emotions, and mindfulness."
How powerful is meditation?
The results are in line with a 2016 study that compared the de-stressing health benefits of a relaxing vacation with meditation.
For the study, researchers from the University of California, San Francisco, and Harvard Medical School recruited 94 healthy women, aged 30-60 years. Thirty of these women were experienced meditators who had enrolled in a six-day meditation retreat at a resort in California. The remaining 64 women were not regular meditators and half of these women were randomly selected to simply enjoy the vacation, while the other half followed a meditation training program run by the Chopra Center for Well Being. The meditation training involved classes in mantra meditation, yoga and self-reflection, all designed by best-selling author and spiritual guru Dr. Deepak Chopra, although he was not part of the study.
For all three groups, researchers collected blood samples and self-reported wellness surveys immediately before and after the retreat as well as one month and 10 months later. They examined more than 20,000 genes from each participant to understand what biological changes were occurring in the body.
Researchers found that all three groups showed some differences in their molecular makeup after a week at the resort. The most significant changes in their "post-vacation biology" were in molecular pathways related to stress response and immune system function.
Evaluations of the participants' self-reported wellness surveys found that the women who learned meditation techniques at the retreat reported fewer symptoms of depression and less stress than their non-meditating peers. They also maintained these benefits for a longer period than the women who did not meditate. Studies have shown that these mental health benefits have direct physical health benefits, too, resulting in lowered blood pressure and heart rate, improved digestion, more physical energy, and a more robust immune system.
"Based on our results, the benefit we experience from meditation isn't strictly psychological; there is a clear and quantifiable change in how our bodies function," said study co-author Rudolph Tanzi, Ph.D., a neurology professor at Harvard University and director of the Genetics and Aging Research Unit at Massachusetts General Hospital, in a statement.
One thing that wasn't clear was whether the women who learned to meditate continued to do so after the retreat or if the mental and physical benefits they reported were the direct result of their one week of practice. But either way, the benefits of meditation were evident long after the initial sessions.
Meditation can change your genes
On top of helping to ease stress and symptoms of depression, another study discovered that meditation can even help lower blood pressure.
A 2018 Harvard study analyzed 24 people who suffer from high blood pressure. They attended weakly relaxation sessions with a trainer and listened to a meditation CD at home for eight weeks. The study found that meditating for just 15 minutes day (for at least eight weeks) alters the expression of the genes that regulate inflammation, glucose metabolism, circadian rhythms and immune regulatory pathways.
"With the new guidelines, patients and physicians alike are going to be more and more interested in non-drug therapies that might control blood pressure or potentially augment their medications," Dr. Randall Zusman told NPR.
In other words, daily meditation can be beneficial for your physical and mental health.
Editor's note: This article has been updated since it was originally published in September 2016.