The study of the interactions of psychological factors, the central nervous system and immune function has been defined as psychoneuroimmunology, which demonstrates the reciprocal relationship between body and mind (2). Based on this relationship, yoga and meditation are known to influence physiological changes. Transcendental meditation (TM) is one of the most studied techniques, recognized as a simple form of mental relaxation. This technique was introduced in the mid 1950’s, and its effects have been positive in air force pilots and other military personnel (4,5).
TM is an easy technique, practiced 20 minutes in the morning and evening. During this meditation, thought process is controlled with an overall feeling of calmness as parasympathetic activity is enhanced. During a recent study (2), researchers found improved immune system activity in subjects who were TM practitioners, among the following benefits:
- Changes in hormonal concentrations: melatonin (regulates cellular immunity) concentration was higher in TM practitioners.
- Lower anxiety levels
- Increase in NK cells, which play an important role in tumor prevention and early defense vs. intracellular infections
- Overall health improvement with a more effective and efficient immune function.
TM has an apparent, positive effect on stress sensitivity, including brain reaction to pain. This is sensational, as strong pain is considered the absolute stressor. During studies with Swedish Air Force pilots, results revealed:
- Improved performance under psychologically high demanding conditions
- All participating pilots showed improvements in stress tolerance in one year, that best available psychotherapies would achieve in 20 plus years.
- Overall trait anxiety reduction
TM is believed to improve neurophysiological function, as it has shown great improvements in chronic post-traumatic stress disorder (PTSD) in veterans and active duty, military personnel (1,3).
Conclusion:
TM is an easy, accessible practice that improves neuropsychological activity, with consequential, physiological changes. TM improves immune activity and reduces anxiety, as it has amazing effects on stress reduction and tolerance. This common meditation technique has been practiced for decades and could be a great addition on the regular practice of an airman. Moreover, TM practice should be encouraged for every family member as great tool to enhance immune system and reduce stress.
Please consider the following video links:
- Transcendental Meditation Technique – A complete Introduction: https://youtu.be/fO3AnD2QbIg
- Guided Transcendental Meditation: https://youtu.be/AeLPf4zZx_Q
- Army Veteran Melvin Brown on Transcendental Meditation: https://youtu.be/MC2W2JigXVU
References:
1.Brooks, J.S., Scarano, T. (1985). Transcendental Meditation in the treatment of Post-Vietnam Adjustment. Journal of Counselling and Development 65:212-215.
2. Infante, J. R., Peran, F., Rayo, J. I., Serrano, J., Dominguez, M. L., Garcia, L., … & Roldan, A. (2014). Levels of immune cells in transcendental meditation practitioners. International journal of yoga, 7(2), 147.
3. Kang, S. S., Erbes, C. R., Lamberty, G. J., Thuras, P., Sponheim, S. R., Polusny, M. A., … & Lim, K. O. (2018). Transcendental meditation for veterans with post-traumatic stress disorder. Psychological Trauma: Theory, Research, Practice, and Policy, 10(6), 675.
4. Suurküla, J. Mental stress tolerance of Air force pilots effectively improved by TM.
5. Suurküla, J. Research on Transcendental Meditation at the Swedish Air force.
Applied Exercise Science 