Welcome to a monthly dose capturing some of the latest research on epigenetics and mindfulness! Emerging research suggests that mindfulness and meditation practices may influence epigenetic processes—the biological mechanisms that regulate how genes are expressed without changing DNA itself. Most studies to date find associations between mindfulness practice and reduced activity in genes involved in stress and inflammation pathways, especially those linked to immune regulation. Some intensive or longer-term mindfulness practices have been associated with measurable shifts in DNA methylation and gene expression, though these effects vary and are still being studied. Importantly for us as yoga practitioners, the strongest findings point to positive changes in how the body responds to stress. Overall, while the science is promising and still developing, we can still weave important evidence-backed ‘nuggets’ into how we approach our yoga practice - both in movement and mindful intention. Some ideas are showcased in our weekly themes throughout this month - including our paying attention to our external environment, noticing when we feel stress, incorporating small periods of mindfulness into our day, and practicing really listening to our body.

References Discussed or Suggested:

• Alvarez-Lo´pez MJ, Conklin QA, Cosı ´n-Toma´s M, Shields GS, King BG, ZanescoAP, et al. Changesin the expression of inflammatory and epigenetic-modulatory genes after an intensive meditation retreat. Compr Psychoneuroendocrinology. 2022; 11: 100152. https://doi.org/10.1016/j.cpnec.2022.100152 PMID:35818436

• Q.A. Conklin, B.G. King, A.P. Zanesco, J. Lin, A.B. Hamidi, J.J. Pokorny, M. J. ´ Alvarez-L´opez, M. Cosín-Tom´as, C. Huang, P. Kaliman, E.S. Epel, C.D. Saron, Insight meditation and telomere biology: the effects of intensive retreat and the moderating role of personality, Brain Behav. Immun. 70 (2018) 233–245, https:// doi.org/10.1016/j.bbi.2018.03.003.

• Mehta D, Bruenig D, Pierce J, Sathyanarayanan A, Stringfellow R, Miller O, Mullens AB, Shakespeare-Finch J. Recalibrating the epigenetic clock after exposure to trauma: The role of risk and protective psychosocial factors. J Psychiatr Res. 2022 May;149:374-381. doi: 10.1016/j.jpsychires.2021.11.026. Epub 2021 Nov 19. PMID: 34823878.

• Sánchez-González JL, Sánchez-Rodríguez JL, González-Sarmiento R, Navarro-López V, Juárez-Vela R, Pérez J, Martín-Vallejo J. Effect of Physical Exercise on Telomere Length: Umbrella Review and Meta-Analysis. JMIR Aging. 2025 Jan 10;8:e64539. doi: 10.2196/64539. PMID: 39846264; PMCID: PMC11755188.