The Biochemical Basis for a Gratitude Practice

by Nina

In a Meadow by Melina Meza

II.33 Upon being harassed by negative thoughts, one should cultivate counteracting thoughts. —translated by Edwin Bryant

For some time now, I’ve been intrigued by Facebook posts from certain friends that simply list things the person is grateful for. I particularly like the ones by my friend Liz because her lists include very simple things, mostly free and available to almost everyone.

Today's good things:

1. Walked six miles;
2. Dog therapy on campus today, in particular the golden retriever puppy;
3. Watching the bushtits (birds) flit in and out of the trees on campus;
4. Got a lot of items off my 'to do' list at work, moving forward with several work projects and learning new things.

I also happen to know this gratitude practice is a very serious one for Liz, because she suffers from a serious, chronic illness that affects her quality of life and requires quite a bit of time spent in the hospital. She says, “It’s been bumpy, but I saw research that said gratitude practice helps. And I set intentions at the beginning of each day and have seen improvement.”

Today's good things:

1. Three mile walk at lunch, great watching the hawks circle;
2. Very productive day at work, a lot of weeding and organizing;
3. Ran into a lovely friend whom I haven't seen in a while, always great to catch up;
4. Gluten-free ice cream sandwiches

So I was very intrigued when I learned that neuroscientist Alex Korb’s book The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time actually provides a scientific explanation of why this practice works. Apparently, cultivating gratitude actually has a beneficial chemical effect on the brain, boosting dopamine (a neurotransmitter that helps control the brain's reward and pleasure centers) and serotonin (a neurotransmitter that affects our mood) levels.

“The benefits of gratitude start with the dopamine system, because feeling grateful activates the brain stem region that produces dopamine. Additionally, gratitude toward others increases activity in social dopamine circuits, which makes social interactions more enjoyable …”

“One powerful effect of gratitude is that it can boost serotonin. Trying to think of things you are grateful for forces you to focus on the positive aspects of your life. This simple act increases serotonin production in the anterior cingulate cortex.” —Dr. Korb

When I was thinking about how this practice related to yoga (haha, I figured it must!), I came back to this sutra by Patanjali about cultivating the opposite (pratipaksa-bhavanam).

II.33 Upon being harassed by negative thoughts, one should cultivate counteracting thoughts. —translated by Edwin Bryant

Bryant explains in his commentary on this sutra that the “negative thoughts” being referred to are those that counter the yamas and niyamas. So thoughts that are the opposite of contentment (the niyama santosha), such as dissatisfaction, displeasure, and unhappiness, would count as negative thoughts that you should counteract. And the practice of being grateful for what you have, which is cultivating contentment, is indeed the practice of cultivating thoughts that counteract dissatisfaction, displeasure, and unhappiness.

Of course, when you are being “harassed by negative thoughts,” it often isn’t easy to find and focus on things you are grateful for. But Korb says, the effort alone provides the benefits.

“It’s not finding gratitude that matters most; it’s remembering to look in the first place. Remembering to be grateful is a form of emotional intelligence. One study found that it actually affected neuron density in both the ventromedial and lateral prefrontal cortex. These density changes suggest that as emotional intelligence increases, the neurons in these areas become more efficient. With higher emotional intelligence, it simply takes less effort to be grateful.”

Fascinating, isn’t it? Just like strengthening a muscle, a regular gratitude practice makes you stronger at being grateful over time. So that means getting better as it as you age, and eventually more time spent in a state of contentment. And those brain density changes? That sounds to me like the gratitude practice is improving brain strength—always a good thing.

And by the way, thank you Liz for agreeing to share your story with us. I'm grateful for your friendship and your honesty.

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Are You Suffering From Snoring On A Daily Basis

By Frieda Cavanaugh

When you snore it not only bothers you, but anyone around you who is trying to sleep is bothered, too. Snoring can cause problems with your relationships and your health.

If you can't get a good night's rest then you will probably start to feel cranky during the day. You may start making mistakes or be involved accident because you are not as alert as you should be. To stop all these problems you have to find a way to stop snoring.

Snoring can be a difficult thing to deal with. That's why there are so many anti snoring products available to buy online and in stores, many of which claim to completely eliminate snoring or at the very least dramatically reduce your snoring to a level where it doesn't affect people.

There are anti snoring nose drops, mouth pieces, tablets, sprays, and pillows to name but a few of the products available.

Waht You Can Do To Stop Snoring

Each has various advantages and disadvantages, and each is designed to cure or help different causes of snoring.

Having insufficient air intake from blocked nasal passageway when you sleep is also commonly linked to snoring. Not to mentioned if the soft palate in your mouth touches your tongue when you sleep and vibrates, it will cause you to sound like a mowing blade!

How to stop snoring for good?

Although bought products can provide the ideal solution towards answering the question of how to stop snoring, it's also possible to improvise a little - for example simply using more pillows rather than buying an anti snoring pillow.

Products such as snoring pillow, which elevate your head when you sleep to promote more airflow intake during the night works for those with mild snoring only. Machines like the CPAP will provide you with sufficient air at night, so that you don't snore.

Many people who want to learn how to stop snoring say that they don't wish to use any anti snoring products or take any medication. For example you might feel uncomfortable wearing a snoring mouth piece every night - let's be honest, who would want to do that?

Some people find them comfortable and other people less so - or you may not like the idea of taking tablets or drops because of the potential side effects you could experience. The good news then is that it's possible to relieve snoring completely naturally and it can provide an excellent permanent solution to your snoring problems.

The most simple possibility is to lose weight, or give up smoking. This is of course if either is applicable to you. Also avoid alcohol and dairy products before going to bed.

Complex treatments like these are used most often in people who have a life threatening blockage of the airways that reduces the oxygen in the blood. Snoring in these cases is a symptom of a serious medical issue and requires professional intervention.

How to stop snoring can be a difficult problem to solve, but with a little effort, a grasp of what causes you to snore, and an effective solution that's right for you - it IS possible for anyone to stop or at least reduce their snoring.

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Take advantage of this best way to stop snoring instantly.