Zen Meditation and pain tolerance

Effects of Meditation on Pain Tolerance

Meditation and pain have a very special relationship for Zen practitioners. On the one hand, we cannot ignore that sometimes we feel discomfort, and even pain, from sitting for long periods in the zazen posture during retreats. On the other hand, however, we have the feeling that meditation changes our relationship with pain. This is something we generally experience when we practice zazen continuously. Over time, our perception and tolerance of pain change, we feel less aversion, and it becomes easier to accept it.

But how can we be sure that what we feel is real? How do we know that it is not simply autosuggestion or a subjective belief? What does science say about it?

Neuroscience and Psychology

In recent decades, the practice of meditation has sparked great interest in the fields of neuroscience and psychology. One of the key areas of research is its impact on pain perception and tolerance.

Recent studies suggest that meditation can modify how the brain processes pain, making people change their perception of it and tolerate it better.

How Does the Brain Process Pain?

Pain is a complex experience that involves both sensory and emotional aspects. When a part of the body suffers an injury, nerves send signals to the brain through the spinal cord.

These signals reach the somatosensory cortex, which determines the intensity of pain, and the limbic system, which regulates the emotional response to this experience.

Attention, emotions, and personal beliefs can influence pain perception. Thus, two people experiencing the same painful stimulus may perceive it differently depending on their mental and emotional state.

Scientific Evidence on Meditation and Pain

Several studies have shown that meditation can alter the brain’s response to pain. Some of the most relevant effects include:

Reduction in Pain Perception

Meditation, especially mindfulness meditation, can reduce the perceived intensity of pain. A study published in The Journal of Neuroscience (Zeidan et al., 2011) found that individuals who practiced meditation for four days experienced a 57% reduction in the unpleasant emotional response to pain and up to a 40% reduction in pain intensity compared to a control group. This is due to the activation of brain areas related to pain regulation.

Meditation Increases Pain Tolerance

Experienced meditators demonstrate a greater ability to tolerate pain. This may be related to their ability to observe physical sensations without reacting emotionally, reducing the distress associated with pain.

A study published in Neuroimage (Lutz et al., 2013) found that when a high-temperature heat stimulus was applied to the arms of Buddhist monks, those with years of meditative practice felt significantly less discomfort and aversion to the pain sensation than novice monks.

Plasticity: Changes in Brain Activity

The same study revealed that meditation can modify neural connections involved in pain perception. In particular, it reduces activity in the amygdala, a brain region involved in the emotional response to pain. Additionally, an increase in connectivity between the prefrontal cortex and other regions related to attention regulation and body awareness has been observed.

Meditation Increases the Pain Perception Threshold

A study published by the American Academy of Pain Medicine (Reiner et al., 2016) found that, after a short mindfulness meditation training, a group of individuals exhibited an increased threshold for pain induced by intense heat. In other words, they were able to endure higher temperatures compared to those who had not undergone the training.

Moreover, in the same study, it was found that this group of meditators also reported a reduction in chronic pain.

Reducing Dependence on Painkillers

Some studies suggest that meditation can reduce the need for pain medication. For example, patients with chronic pain who participate in mindfulness-based stress reduction programs report less reliance on analgesics and an improved quality of life.

A study published in Psychosomatic Medicine (Grant et al., 2008) found that Zen meditators have lower pain sensitivity and experience analgesic effects during meditation.

Why Does Meditation Have These Effects?

The mechanisms by which meditation influences pain perception and tolerance are multiple and complex and are still being investigated. However, some key factors include:

• Attention Regulation: Meditation helps direct attention more flexibly, preventing pain from dominating consciousness.
• Impermanence of Pain: Meditators learn to observe pain as a transient, impermanent sensation that comes and goes.
• Letting Go of Expectations: A psychological suffering component related to pain comes from expecting to be pain-free. In other cases, suffering arises from anticipation, meaning the expectation of future pain that has not yet occurred. In both cases, meditation’s expectation-free attitude facilitates acceptance of the present experience.
• Activation of the Endogenous Opioid System: It has been suggested that meditation may stimulate the body’s production of natural analgesics, such as endorphins.
• Stress Reduction: Stress increases pain perception, while meditation reduces activation of the sympathetic nervous system, making the body more relaxed and less reactive to pain.

Aplicacions pràctiques

Aquests descobriments tenen implicacions importants en àmbits com la medicina, la psicologia i la rehabilitació. La meditació pot ser una eina complementària per a gestionar millor el dolor i disminuir la dependència de fàrmacs.

Transforming the Experience of Pain

Meditation is a powerful practice that can transform how we experience pain. It not only modifies pain perception but also increases tolerance and improves the quality of life for many individuals. As science continues to explore these effects, meditation is likely to become an increasingly utilized tool for pain management and overall well-being.

References

Grant, Joshua & Rainville, Pierre. (2008). Pain Sensitivity and Analgesic Effects of Mindful States in Zen Meditators: A Cross-Sectional Study. Psychosomatic medicine. 71. 106-14. https://www.researchgate.net/publication/23654654_Pain_Sensitivity_and_Analgesic_Effects_of_Mindful_States_in_Zen_Meditators_A_Cross-Sectional_Study

Grant JA, Courtemanche J, Duerden EG, Duncan GH, Rainville P. (2010) Cortical thickness and pain sensitivity in zen meditators. Emotion. 2010 Feb;10(1):43-53. doi: 10.1037/a0018334. PMID: 20141301. https://pubmed.ncbi.nlm.nih.gov/20141301/

Grant JA. (2013) Meditative analgesia: the current state of the field. Ann N Y Acad Sci. 2014 Jan;1307:55-63. doi: 10.1111/nyas.12282. Epub 2013 Nov 8. PMID: 24673150. https://pubmed.ncbi.nlm.nih.gov/24673150/

Lutz A, McFarlin DR, Perlman DM, Salomons TV, Davidson RJ. (2013) Altered anterior insula activation during anticipation and experience of painful stimuli in expert meditators. Neuroimage. 2013 Jan 1;64:538-46. doi: 10.1016/j.neuroimage.2012.09.030. Epub 2012 Sep 19. PMID: 23000783; PMCID: PMC3787201. https://pmc.ncbi.nlm.nih.gov/articles/PMC3787201/pdf/nihms415502.pdf

Reiner K, Granot M, Soffer E, Lipsitz JD. A Brief Mindfulness Meditation Training Increases Pain Threshold and Accelerates Modulation of Response to Tonic Pain in an Experimental Study. Pain Med. 2016 Apr;17(4):628-35. doi: 10.1111/pme.12883. Epub 2016 Jan 28. PMID: 26257209.
https://pubmed.ncbi.nlm.nih.gov/26257209/

Zeidan F, Gordon NS, Merchant J, Goolkasian P. The effects of brief mindfulness meditation training on experimentally induced pain. J Pain. 2010 Mar;11(3):199-209. doi: 10.1016/j.jpain.2009.07.015. Epub 2009 Oct 22. PMID: 19853530.
https://pubmed.ncbi.nlm.nih.gov/19853530/

Zeidan F, Katherine T. Martucci, Robert A. Kraft, Nakia S. Gordon, John G. McHaffie, Robert C. Coghill (2011), Brain Mechanisms Supporting the Modulation of Pain by Mindfulness Meditation, Journal of Neuroscience 6 April 2011, 31 (14) 5540-5548; https://doi.org/10.1523/JNEUROSCI.5791-10.2011