--- title: "Mindfulness for performance Anxiety: Does Meditation Work?" description: Mindfulness-Based Stress Reduction trains meditators to work with their feelings to generate calm but does it for performance anxiety? Read the research. image: https://blog.neurofeedbacktraining.com/hubfs/Blog%20images%202020/meditation-cushion-heart.png --- stress # Mindfulness for performance Anxiety: Does Meditation Work? Mindfulness-Based Stress Reduction trains meditators to work with their feelings to generate calm but does it for performance anxiety? Read the research. [ Natalie Baker, LMHC ](https://blog.neurofeedbacktraining.com/author/natalie-baker-lmhc) Oct 25, 2016 --- ![meditation-cushion-heart](https://blog.neurofeedbacktraining.com/hs-fs/hubfs/Blog%20images%202020/meditation-cushion-heart.png?width=422&name=meditation-cushion-heart.png) ## Why Meditate? Anxiety disorders are the most common mental health issue in the U.S. today and is on the rise due to the 2019 coronavirus (Covid-19) Pandemic.  Over 40 million people struggle with anxiety and our country spends $42 billion a year on treatments.  Can we help our anxiety without medication and get effective results? Enter Dr. Kabat Zinn and Mindfulness Based Stress Reduction as a possible help. Meditation has been practice for 2500 years as a spiritual pursuit so it must bring some benefit.  But the relevant question today is: will mindfulness help my modern suffering -- my stress, my anxiety, my chronic pain?  The answer is yes. Researchers have confirmed the benefits of meditation and this month a review of these studies was published in [Brain and Cognition](http://www.sciencedirect.com/science/article/pii/S0278262616301312).  They looked specifically at research on whether meditation changed brain structures and they found that significant changes occurred.  They also found that when comparing long-term meditators and those training for only eight weeks the participants of both groups had similar fMRI profiles. Only eight short weeks of mindfulness created changes in the brain seen in practitioners with years of meditation! ## Mindfulness Based Stress Reduction ![Untitled 2-812149-edited-937639-edited (1)](https://blog.neurofeedbacktraining.com/hs-fs/hubfs/Untitled%202-812149-edited-937639-edited%20(1).jpeg?width=300&name=Untitled%202-812149-edited-937639-edited%20(1).jpeg) The technique used in the study was [Mindfulness Based Stress Reduction (MBSR)](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4203918/), and was created in 1979 at the University of Mass Medical Center by Dr. Kabat Zinn.  He was convinced that he could help people work with their chronic pain and stress but teaching them mindfulness meditation striped of any religious references in a medical, rather than spiritual setting.    Within the 8-week course, participants are taught mindfulness of body, in the form of body scans, and mindfulness of breath, walking meditation, as well as instructions to develop awareness of pain as sensation that can be tolerated rather than needing to be avoided.   The [research](https://www.mindful.org/easing-chronic-pain-with-mindfulness/) on MBSR for pain management has shown that after the training people experience less pain and psychological discomfort. Other [studies](https://www.ncbi.nlm.nih.gov/pubmed/20004298) show that the benefits are there, however, the results vary depending on the specific chronic pain condition.   And now, 37 years later, MBSR is taught widely and research has moved beyond self-reporting to understanding the actual brain changes through use of imaging technologies. --- #### **Read Also: ** #### **[Learn How To Identify Stress - Your Health Depends On It!](https://blog.neurofeedbacktraining.com/manage-your-stress)** --- ## Meditation and the Brain: What areas of the brain changed?   ![Brain_scan](https://blog.neurofeedbacktraining.com/hs-fs/hubfs/Brain_scan-950540-edited.jpeg?width=300&name=Brain_scan-950540-edited.jpeg) The prefrontal cortex, the cingulate cortex, the insula and the hippocampus, areas that are important for emotional regulation, increased in connectivity and activity. The amygdala, seat of the fear/anxiety response, showed decreased activity and more connectivity with the prefrontal cortex, which is what is desired for emotional regulation and impulse control.  This finding demonstrates that mindfulness has a positive impact on anxiety as measured by changes in it's neural activity of the amygdala.   | ![440px-Hippocampus-brain-during-meditation](https://blog.neurofeedbacktraining.com/hs-fs/hubfs/Blog%20images%202020/440px-Hippocampus-brain-during-meditation.gif?width=356&name=440px-Hippocampus-brain-during-meditation.gif) | | --- | | > *Brain Activity and Meditation: Red region of the brain shows the [hippocampus](https://en.wikipedia.org/wiki/Hippocampus) which had been shown to have heightened activity during meditation by experienced meditators. [(From Wikipedia)](https://en.wikipedia.org/wiki/Brain_activity_and_meditation)* |   ## The Research on Meditators Neuroscientist [Dr. Richard Davidson](https://www.richardjdavidson.com/) at the University of Wisconsin had done extensive research on meditators and documented the brain changes from meditation through using fMRI imaging.  His findings have shown that the right pre-frontal cortex, which is connected with experiencing sadness, has decreased activity after meditation training and the left pre-frontal cortex, which is connected with feeling happiness has increased activity. [Listen to his Ted Talk "How mindfulness changes the emotional life of our brains" ](https://www.ted.com/talks/richard_j_davidson_how_mindfulness_changes_the_emotional_life_of_our_brains_jan_2019?utm_campaign=tedspread&utm_medium=referral&utm_source=tedcomshare) The self-reports from meditators of positive changes in emotions, a general feeling of calmness and mental clarity from Mindfulness Based Stress Reduction training can now been seen as physical changes in brain structures connected with mood regulation and positive emotions.  In the brain region most connected with anxiety, the amygdala, the scans show decreased activity, and more connections with the "rational brain," the pre-frontal cortex, which means feeling less anxious and having more choice in how we respond to circumstances.  Freedom at last! ---   #### Watch Related Webinar #### [Moving From Dysregulation to Emotional Self-Regulation](https://youtu.be/SLlR4APa8JQ) (27 min.)   --- ## how to calm performance anxiety with Neurofeedback Neurofeedback is an excellent support for those with performance anxiety. The brain, which communicates through chemical reactions and electrical impulses, is designed to improve its own communication but needs a feedback system.  There are various types of neurofeedback systems which we discuss more in detail in [this article](https://blog.neurofeedbacktraining.com/how-does-renting-a-home-system-work).  The only Dynamical Neurofeedback available today is called NeurOptimal®. The system is designed to support the organic learning process.  Through the millisecond-by-millisecond data collection (256 data points per second to be precise) the software alerts us to those inefficiencies so we can enhance overall performance.  The system of alerting is through micro-interruptions in auditory input (music).  Hearing is the main sense perception that the brain uses to detect changes in the environment.  In essence, the precisely-timed interruptions, tell us to pay attention to the environment.  Through awareness, change and improvements can happen. ### Meditation and Neurofeedback - Do they give you the same results? Meditation and neurofeedback training is similar in how they can impact our focus, awareness, and brain functioning. But there are also dramatic differences in the areas of the brain that are engaged and outcomes. For instance, NeurOptimal neurofeedback changes the unconscious limbic brain and the stress response. In this video below, learn the benefits of neurofeedback training and how NeurOptimal neurofeedback creates the ideal conditions for the best outcomes in your meditation practice. [stress](https://blog.neurofeedbacktraining.com/topic/stress) [mindfulness](https://blog.neurofeedbacktraining.com/topic/mindfulness)   ## By Natalie N. Baker, MA, LMHC Licensed Psychotherapist, NeurOptimal® Neurofeedback Trainer, Meditation Teacher **Natalie Baker has over 25 years of experience** as a licensed psychotherapist and has been a **NeurOptimal® neurofeedback trainer since 2011**. She is the founder of **Neurofeedback Training Co.**, which offers in-person sessions and runs the **largest nationwide home rental program** for NeurOptimal systems. Natalie also teaches meditation and Buddhist psychology and specializes in working with **anxiety, stress, ADHD,** and **trauma**.   ## Similar posts mindfulness ### [Mindfulness for Performance Anxiety - The Key to Relaxation: Podcast](https://blog.neurofeedbacktraining.com/mindfulness-for-anxiety-performance-the-key-to-relaxation) Mindfulness can be a powerful tool for managing anxiety. Learn how to use mindfulness for anxiety and performance in our latest blog post. Natalie Baker, LMHC Dec 13, 2016 NeurOptimal rental ### [Neurofeedback for Anxiety at Home: What the Research Shows](https://blog.neurofeedbacktraining.com/neurofeedback-for-anxiety-at-home) Can neurofeedback help anxiety? Learn how home brain training works, what results to expect, and how it differs from medication. Natalie Baker, LMHC Feb 24, 2026 NeurOptimal rental ### [What Changes First with NeurOptimal®? Early Signs Your Brain Is Responding](https://blog.neurofeedbacktraining.com/what-changes-first-with-neuroptimal-early-signs-your-brain-is-responding) How long should you rent NeurOptimal®? Learn why 3 months is the ideal timeframe to assess real neurofeedback results at home. Natalie Baker, LMHC Dec 29, 2025 ### Get notified on new blogs Be the first to know about new blogs ```json { "@context" : "https://schema.org", "@type" : "BlogPosting", "author" : { "@type" : "Person", "name" : "Natalie Baker, LMHC", "url" : "https://blog.neurofeedbacktraining.com/author/natalie-baker-lmhc" }, "dateModified" : "2023-02-25T22:39:04.060Z", "datePublished" : "2016-10-25T14:00:00.000Z", "headline" : "Mindfulness for performance Anxiety: Does Meditation Work?", "image" : [ "https://blog.neurofeedbacktraining.com/hubfs/Blog%20images%202020/meditation-cushion-heart.png" ], "mainEntityOfPage" : { "@id" : "https://blog.neurofeedbacktraining.com/mindfulness-for-performance-anxiety-does-meditation-work", "@type" : "WebPage" }, "publisher" : { "@type" : "Organization", "logo" : { "@type" : "ImageObject", "url" : "https://blog.neurofeedbacktraining.com/hubfs/Neurofeedback%20Training%20Co%20-logo-horizontal-final.svg" }, "name" : "Neurofeedback Training Co" } } ``` ```json { "@context" : "https://schema.org", "@type" : [ "LocalBusiness", "Organization" ], "address" : { "@type" : "PostalAddress", "addressCountry" : "US", "addressLocality" : "New York", "addressRegion" : "NY", "postalCode" : "10003", "streetAddress" : "32 Union Square East, S.1017" }, "contactPoint" : { "@type" : "ContactPoint", "areaServed" : "New York", "availableLanguage" : "English", "contactType" : "Customer Service", "telephone" : "+13478355408" }, "description" : "Neurofeedback Training offers professional neurofeedback services designed to improve mental health and cognitive performance. Located in New York, we provide personalized training sessions tailored to meet individual needs. Our services ensure that our clients receive the highest quality care and support. For those who prefer the convenience of home-based therapy, we offer home neurofeedback therapy options. This allows clients to benefit from neurofeedback training in the comfort of their own homes, making it easier to integrate into their daily routines. Our home neurofeedback systems are user-friendly and come with comprehensive support to ensure effective use. Understanding the costs associated with neurofeedback is crucial for making informed decisions. We provide detailed information on neurofeedback prices, neurofeedback equipment costs, and the various neurofeedback certification programs available. Our goal is to offer transparent pricing and flexible options to accommodate different budgets and needs. Our neurofeedback services in New York are designed to cater to a diverse clientele. 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For those looking to purchase neurofeedback equipment, we offer a variety of options, including the NeurOptimal system. Whether you are searching for NeurOptimal New York, neurofeedback machines, or information on neurofeedback machine costs, we provide detailed information and support to help you make the best choice. Our professional neurofeedback equipment is designed to deliver reliable and effective results. We offer a range of neurofeedback certification training programs to help practitioners enhance their skills and knowledge. Our courses include EEG biofeedback, neurofeedback courses, and EEG biofeedback courses. These programs are designed to provide comprehensive training and certification, ensuring that practitioners are well-equipped to offer high-quality neurofeedback services. Our specialized programs include neurofeedback for kids, brain training for stroke recovery, and neurofeedback for concussion. These programs are designed to address specific needs and provide targeted support to help clients achieve their goals. Our neurofeedback trainer courses are also available for those interested in becoming certified trainers. At Neurofeedback Training, we are committed to providing the highest quality neurofeedback services. Our team of experienced practitioners is dedicated to helping clients improve their mental health and cognitive performance. We use state-of-the-art equipment and evidence-based techniques to deliver effective and reliable results. Our services are designed to be flexible and accessible, with options for both in-office and home-based therapy. We offer transparent pricing and a range of certification programs to meet the needs of both clients and practitioners. Whether you are looking for neurofeedback services in New York, Denver, or beyond, we are here to help. 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