Mind Power Research Studies

These scientific mind power research studies web pages are updated very regularly to keep up with the new and latest research news.

Mind Wellness Techniques

This technique involves...

• finding an environment that is quiet and peaceful
• resting your body is a position or posture that is comfortable and relaxing. Can be seated, laying down and even standing
• focusing on your breathing with slightly slower and deeper diaphragmatic breathes
• having a passive attitude as you witness your mind. Observe it, staying calm with an inner smile
• using the power of the mind with tools, such as focusing on counting, listening to specific sounds, repeating words, phrases, positive affirmations, prayer or mantra, concentrating your gaze on an object, such as a candle flame and yantra

References - mind power research studies

(1) Herbert Benson M.D., Miriam Z. Klipper, "The Relaxation Response," Harper Collins (2000).

(2) L. Borysenko, "Minding the Body, Mending the Mind. Reading: Addison Wesley, 1987. 

(3) J. Barton Cunningham, Ph.D., "The Stress Management Sourcebook," Lowell House (1997).

(4) J. S. Greenburg, "Comprehensive Stress Management," 12th ed.

Click here to access the Mind Wellness Techniques.

Mindfulness Meditation Exercises

Meditating for just a few minutes, twice each day, has been proven very beneficial for the health of mind, body and hormones.

Physiological Effects

• breathing deepens, slows down, becomes quiet and creates a gentle, natural rhythm, all resulting in more oxygen to the body, making it calm and relaxed. (1), (2)
• muscles release their built-up tension which means less pain. (3), (4)
• brain become healthier as meditation switches brain-waves that lowers blood pressure and heart rate. (5),(6),(7)
• studies show that meditation reduces cognitive stress, increasing positive states of mind and balancing hormones, 
• all showing  anti-aging results. (8)

Psychological Effects

• more positive feelings are experienced, improvement in sleep patterns, breaking of unhealthy habits, reducing pain, and greatly reducing depression, anxiety, including test taking anxiety. (9),(10), 
• weight loss and binge eating has been positively affected with meditation.(11)

References - mind power research studies

(1) W. E. Mehling, K. A. Hamel, M. Acree, N. Byl, E. M. Hecht. "Randomized, Controlled Trial of Breath Therapy for Patients with Chronic Low-Back Pain," Alternative Therapies in Health and Medicine 11(2005): 44-52

(2) R. Vyas and M. Dikshit, "Effect of Meditation on Respiratory System, Cardiovascular System and Lipid Profile," Indian Journal of Physiological Pharmacology 46(2002): 487-91.

(3) P. Arambula, E. Peper, M. Kawakami, K. H. Gibney, "The Physiological Correlates of Kundalini Yoga Meditation: A Study of a Yoga Master," Applied Psycho-physiology and Biofeedback 26(2001): 147-53.

(4) F. M. Luskin, K. A. Newell, M. Griffith, M. Holmes, S. Telles, E. DiNucci, F. F. Marvasti, M. Hill, K. R. Pelletier, W. L. Haskell, "A Review of Mind/Body Therapies in the Treatment of Musculoskeletal Disorders with Implications for the Elderly," Alternative Therapies in Health and Medicine 6(2000): 46-56.

(5) Y. Kubota, W. Sato, M. Toichi, T. Murai, T. Okada, A. Hayashi, A. Sengoku, "Frontal Midline Theta Rhythm Is Correlated with Cardiac Autonomic Activities During the Performance of an Attention Demanding Meditation Procedure" Brain Research, Cognitive Brain Research 11(2001): 281-87.

(6) S. Rosenzweig, D. K. Reibel, J. M. Greeson, J. S. Edman, S. A. Jasser, K. D. McMearty, R. J. Goldstein, "Mindfullness-Based Stress Reduction is Associated with Improved Glycemic Control in Type 2 Diabetes Mellitus: A Pilot Study," Alternative Therapies in Health and Medicine 13(2007): 36-38.

(7) S. J. Nidich, M. Y. Rainforth, D. A. Haaga, J. Hagelin, J. W. Salerno, E. Travis, M. Tanner, C. Gaylord-King, S. Grosswold, R. H. Schneider, "A Randomized Controlled Trial on Effects of the Transcendental Meditation Program on Blood Pressure, Psychological Distress and Coping in Young Adults," American Journal of Hypertension (2009).

(8) E. Epel, J. Daubenmier, J. T. Moskowitz, S. Folkman, E. Blackburn, "Can Meditation Slow Rate of Cellular Aging? Cognitive Stress, Mindfulness, and Telomeres," Annals of the New York Academy of Sciences 1172(2009): 34-53

(9) Jon Kabat-Zinn et al., "Effectiveness of Meditation-Based Stress Reduction Program in the Treatment of Anxiety Disorders," American Journal of Psychiatry 149(1992): 936-43.

(10) O. Mason, J. Hargreaves, "A Qualitative Study of Mindfulness-Based Cognitive Therapy for Depression," British Journal of Medical Psychology 74(2001): 197-212.

(11) J. L. Kristeller, C. B. Hallett, "An Exploratory Study of a Meditation-Based Intervention for Binge Eating Disorder." Journal of Health Psychology 4(July 1999): 357-63

Click here to access the Mindfulness Meditation Exercise.

Breathing Therapy Exercises

To get more oxygen and water into the body, we must breathe.

References - mind power research studies

(1) Carol Krucoff and Mitchell Krucoff, Healing Moves: How to Cure, Relieve, and Prevent Common Ailments with Exercise (New York: Harmony Books, 2000).

(2) B. H. Timmons and R. Ley, eds. Behavioral and Psychological Approaches to Breathing Disorders. (New York: Plenum, 1994).

Click here to access breathing techniques for stress and breathing exercises for anxiety.

Massage Therapies Including Cranial Sacral Therapy

• lowers blood pressure (1)
• reduces frequency of headaches and migraines (2)
• decreases the feelings of fatigue
• helps remove stress in muscles and joint pain
• reducing pain in cancer patients (3) (4)
• boost immune system function
• easing food addiction and alcohol withdrawal symptoms (5)

References - mind power research studies

(1) M. Hernandez-Reif, T. Field, J. Krasnegor, H. Theakston, Z. Hossain, I. Burman, "High Blood Pressure and Associated Symptoms Were Reduced by Massage Therapy," Journal of Bodywork and Movement Therapies 4(2000): 31-38.

(2) C. Quinn, C. Chandler, A. Moraska, "Massage Therapy and Frequency of Chronic Tension Headaches," American Journal of Public Health 92(2002): 1657-61.

(3) J. Currin, E. A. Meister, "A Hospital-Based Intervention Using Massage to Reduce Distress among Oncology Patients," Cancer Nursing 31(2008): 214-21.

(4) D. Zeitin, S. E. Keller, S. C. Shiftlett, S. J. Schleifer, J. A. Bartlett, "Immunology Effects of Massage Therapy During Academic Stress," Psychosomatic Medicine 62(2000): 83-87.

(5) M. Reader, R. Young, J. P. Connor, "Massage Therapy Improves the Management of Alcohol Withdrawal Syndrome, "Journal of Alternative and Complementary Medicine 11(2005): 311-13.

Click here to access information on massage therapy and horse massage therapy.

Autogenic Relaxation Techniques And Clinical Hypnosis

Physiological Effects

• decrease in heart rate, respiratory rate, muscle tension, pain and cholesterol levels
• the relaxed, calmness of Alpha brain waves increase
• blood flow to arms and legs increase, reducing cold hands and feet associated with stress
• improved immune function in cancer patients. (1)
• improve quality of life of people with multiple sclerosis (7)
• greatly reduces headaches (8,9,10)
• help people with unhealthy habits, such as food addictions and drug abuse.(3) (11)
• help women with menstrual discomfort (2)
• helps reduce dyspnea - difficult, labored breathing, enhances better breathing (4)

Psychological Effects

• help people tolerate pain in chronic illnesses, such as cancer and arthritis. (12)
• treating people of all ages for anxiety and depression, lifestyle issues, heart disease and surgery  (5) (6) (7)
• decrease anxiety and depression and increase resistance to stress. (8),(9)
• less pain during childbirth
• mood states with migraines (11)
• insomnia, (10) dizziness
• post traumatic stress disorder - PTSD (13)

References - mind power research studies

(1) M. Hidderley, M. Holt, "A Pilot Randomized Trial Assessing the Effects of Autogenic Training in Early Stage Cancer Patients in Relation to Psychological Status and Immune System Responses," European Journal of Oncology Nursing: The Official Journal of European Oncology Nursing Society 8(2004): 61-65.

(2) E. B. Blanchard, M. Kim, "The Effect of the Definition of Menstrual-Related Headache on the Response to Biofeedback Treatment," Applied Psycho-physiology and Biofeedback 30(2005): 53-63.

(3) G. Potter, "Intensive Therapy: Utilizing Hypnosis in the Treatment of Substance Abuse Disorders, "American Journal of Clinical Hypnosis 47(2004): 21-28.

(4) R. D. Anbar, "Stressors Associated with Dyspnea in Childhood: Patients' Insights and a Case Report," American Journal of Clinical Hypnosis 47(2004): 93-101.

(5) J. S. Gordon, J. K. Staples, A. Blyta, M. Bytyqi, "Treatment of Post-Traumatic Stress Disorder in Postwar Kosovo High School Students Using Mind-Body Skills Groups: A Pilot Study," Journal of Traumatic Stress 17(2004): 143-47.

(6) N. Kanji, A. R. White, E. Ernst, "Autogenic Training Reduces Anxiety After Coronary Angioplasty: A Randomized Clinical Trial," American Heart Journal 147(2004): E10.

(7) A. F. Jorm, H. Christensen, K. M. Griffiths, R. A. Parslow, B. Rodgers, K. A. Blewitt, "Effectiveness of Complementary and Self-Help Treatments for Anxiety Disorders," Medical Journal of Australia 181(2004): S29-S46.

(8) N. Kanji, A. White, E. Ernst, "Autogenic Training to Reduce Anxiety in Nursing Students: Randomized Controlled Trial," Journal of Advanced Nursing 53(2006): 729-35.

(9) B. R. Jojie, L. M. Leposavic, "Autogenic Training as a Therapy for Adjustment Disorder in Adults," Srpski arhiv za celokupno lekarstvo 133(2005): 505-09.

(10) F. Goto, K. Nakai, T. Kunihiro, K. Ogawa, "Case Report: A Case of Intractable Meniere's Disease Treated with Autogenic Training," Biopsychosocial Medicine 2(2008): 3.

(11) E. H. Kang, J. E. Park, C. S. Chung, B. H. Yu, "Effect of Biofeedback-Assisted Autogenic Training on Headache Activity and Mood States in Korean Female Migraine Patients," Journal of Korean Medical Science 24(2009): 936-40.

(12) F. Stetter, S. Kupper, "Autogenic Training: A Meta-Analysis of Clinical Outcome Studies," Applied Psycho-physiology and Biofeedback 27(2002): 45-98

(13) S. Mitani, M. Fujita, S. Sakamoto, T. Shirakawa, "Effect of Autogenic Training on Cardiac Autonomic Nervous Activity in High-Risk Fire Service Workers for Post Traumatic Stress Disorder," Journal of Psychosomatic Research 60(2006): 439-44.

Click here to access the Autogenic Relaxation Techniques and self hypnosis confidence building.

Positive Affirmations

• It's well-known that stress inhibits problem solving.
• Research is now showing that affirmations are very effective in reducing mind stress (1) (2) (3)
• Self affirmations in high stress situations are very effecive in promotint the ability to solve problems (4) (5)

References - mind power research studies

(1) Sherman DK, Cohen GL (2006). The Psychology of Self-Defence: self affirmation theory. ZannaMP, editor. Advances in Experimental Social Psychology. San Diego, CA. Academic Press Vol. 38, 183-242.

(2) Steel CM (1988) The Psychology of self affirmation: Sustaining the integrity of the self. Advances in Experimental Social Psychology 21: 261-302.

(3) McQueen A, Klein (2006) Experimental manipulations of self affirmation: A systematic review. Self and Identity 5: 289-354.

(4) Creswell JD, Welch WT, Taylor SE, Sherman DK, Gruenewald TL, et al (2005) Affirmation of Personal Values Beffers Neuroendocrine and Psychological Stress Responses. Psychological Science 16: 846-851.

(5) Crocker J, Nilya Y, Mischkowski D (2008) Why does writing about important values reduce defensiveness? Psychological Science 19: 740-747.

Click here to find out how to write an affirmation.

Guided Imagery And Visualization

• alleviates anxiety (1)
• reduction in depression (2), (3)
• PTSD and nightmare sufferers slept better (4)
• 88% of children and young adults reported a decrease in frequency of headaches and 26% said they were headache-free after learning how to do imagery. (5)
• curb bad habits, and even addictions (6)
• chronic pain significantly decreases (7)

References - mind power research studies

(1) Jerrold S. Greenberg, George B. Dintiman, Managing Athletic Performance Stress: Getting the Mind Out of the Way (Kill Devil Hills, NC: National Association of Speed and Explosion, 2009).

(2) R. McCaffrey, "The Effect of Healing Gardens and Art Therapy on Older Adults with Mild to Moderate Depression," Holistic Nursing Practice 21(2007): 79-84.

(3) L. Freeman, L. Dirks, "Mind-Body Imagery Practice among Alaska Breast Cancer Patients: A Case Study," Alaska Medicine 48(2006): 74-84.

(4) B. Krakow, M. Hollifield, R. Schrader, M. Koss, D. Tandberg, J. Lauriello, L. McBride, T. D. Warner, D. Cheng, T. Edmond, R. Kellner, "A Controlled Study of imagery Rehearsal for Chronic Nightmares in Sexual Assault Survivors with PTSD: A Preliminary Report," Journal of Traumatic Stress 13(2000): 589-609.

(5) Daniel P. Kohen, Robert Zajac, "Self-Hypnosis Training for Children and Adolescents," Journal of Pediatrics 150(2007): 635-39.

(6) M. G. Kushner, K. Abrams, C. Donahue, P. Thuras, R. Frost, S. W. Kim, "Urge to Gamble in Problem Gamblers Exposed to a Casino Environment," Journal of Gambling Studies 23(2007): 121-32.

(7) W. A. Lewandowski, "Patterning of Pain and Power with Guided Imagery," Nursing Science Quarterly 17(2004): 233-41.

Click here to access Guided Imagery Scripts.

NeuroMuscular (Progressive) Relaxation

• insomnia (1) (2) 
  
• high blood pressure (3)
• reduction of diabetic stress and their baseline levels of HbA (4)
• college students improved their academic performances (5)
• stress, mood, hunger, eating patterns, depression and anxiety lessened (6) (7) (8) 
• PTSD 73 (9)
• helps to improve the functions of digestive issues, heart and cardiovascular problems. (10), 71
• reduces chonic pain, headaches, back pain 49, 50, 57, (11) 58

References - mind power research studies

(1) W. F. Waters, M. J. Hurry, P. G. Binks, C. E. Carney, L. E. Lajos, K. H. Fuller, B. Betz, J. Johnson, T. Anderson, J. m. Tucci, "Behavioral and Hypnotic Treatments for Insomnia Subtypes," Behavioral Sleep Medicine 1(2003): 81-101.

(2) A. D. Krystal, "Treating the Health, Quality of Life, and Functional Impairments in Insomnia," Journal of Clinical Sleep Medicine 3(2007): 63-72.

(3) M. Schwickert, J. Langhorst, A. Paul, A. Michalsen, G. J. Dobos, "Stress Management in the Treatment of Essential Arterial Hypertension," MMW Fortschritte der Medizin 148(2006): 40-42.

(4) Richard S. Surwit, Miranda A. L. van Tilburg, Nancy Zucker, Cynthia C. McCaskill, Priti Parekh, Mark N. Feinglos, Christopher L. Edwards, Paula Williams, James D. Lane, "Stress Management Improves Long-Term Glycemic Control in Type 2 Diabetes," Diabetes Cure 25(2002): 30-34.

(5) H. M. De Vos, D. A. Louw, "The Effect of Hypnotic Training Programs on the Academic Performance of Students," American Journal of Clinical Hypnosis 49(2006): 101-12.

(6) L. A. Pawlow, P.. M. O'Neil, R. J. Malcolm, "Night Eating Syndrome: Effects of Brief Relaxation Training on Stress, Mood, Hunger and Eating Patterns," International Journal of Obesity and Related Metabolic Disorders 27(2003): 970-78.

(7) D. H. Powell, "Behavioral Treatment of Debilitating Test Anxiety Among Medical Students," Journal of Clinical Psychology 60(2004): 853-65.

(8) Y. L. Cheung, A. Molassiotis, A. M. Chang, "The Effects of Progressive Muscle Relaxation Training on Anxiety and Quality of Life After Stoma Surgery in Colorectal Cancer Patients," Psychooncology 12(2033): 254-66.

(9) M. Di Nicola, L. Occhiolini, L. Di Nicola, P. Vellante, R. di Mascio, M. Guizzardi, V. Colagrande, E. Ballone, "Stress Management and Factors Related to the Development of Italian Peacekeepers in Afghanistan," Military Medicine 172(2007):140-143

(10) Barbara B. Brown, Stress and the Art of Biofeedback (New York: Harper & Row, 1977), 45.

(11) K. L. Kwekkeboom andE. Gretarsdottir, "Systematic Review of Relaxation Interventions for Pain," Journal of Nursing Scholarship 38(2006): 269-77.

Click here for the Relaxation On Demand Technique.

Integrative Holistic Health Program

The Integrative Holistic Health Program is my most powerful and comprehensive method of assessing your current health status.

I make sure it's customized to all your health needs, and your top health and wellness goals.

My belief is that you have the ability to heal yourself, when given the right knowledge, techniques, tools, love and encouragement to return the mind and body to its natural state.

My 90 day Integrative Holistic Health Program is based on SaJune's 5 Point Restorative Model developed by Medical Director, Doctor Sangeeta Pati MD.

Click here to find out more about the Integrative Holistic Health Program.

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Keeps you up-to-date with all new Mind Power Blog posts, videos, life coaching articles, hormone health, techniques and mindfulness exercises as well as all updates to Mind-Health-Empower.com Web site, the free e-Course and scientific mind power research studies.

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