Meditation has been practised for centuries, and modern research confirms its wide-ranging benefits - from reducing stress and anxiety to promoting focus and emotional balance. Here’s how to get started.
Life can feel overwhelming at times, but meditation offers a simple and effective way to manage stress.
It’s not about forcing your mind to be empty. Rather, it’s about training your attention, usually by focusing on your breath or another anchor, to stay present in the moment. Essentially, it helps you observe your thoughts without getting entangled.
The best part? You don’t need special equipment or prior experience. You just need a few minutes a day and an open mind.
In this guide, we’ll explain how meditation helps manage stress (with a little bit of the science behind it), how long it takes to see results, as well as practical tips and exercises to kickstart your meditation journey.
How does meditation manage stress?
In short, meditation helps shift the body from a stress response (the well-known "fight-or-flight" mode) to a relaxation response. When we’re stressed, our body releases cortisol. This hormone raises blood pressure, increases heart rate and makes concentration harder. Meditation works by activating the parasympathetic nervous system, the body’s natural calming mechanism which counteracts the effects of stress.
So, what exactly happens in your body during meditation?
Here are just a few changes.
- Cortisol levels drop: Meditation lowers cortisol production, reducing feelings of tension and overwhelm
- Heart rate and blood pressure decrease: A calm mind leads to a calm body, lowering heart rate and improving circulation
- Greater emotional regulation: Using brain imaging, scientists discovered that mindfulness practices (like meditation) increase activity in the prefrontal cortex. This is the area of the brain responsible for emotional regulation. It also reduces reactivity in the amygdala, the brain’s “alarm centre” for stress
- Stimulates the vagus nerve: Meditation’s impact on the nervous system is also tied to something called the vagus nerve, which influences heart rate and digestion. Meditation stimulates the vagus nerve, leading to a slower heart rate and more relaxed breathing
Over time, regular meditation really can rewire the brain to be less reactive to stress. Even a few minutes of mindful breathing each day can help create a long-term shift toward a calmer, more resilient mindset.
So, how long do you need to meditate to enjoy the benefits?
How long does it take for meditation to reduce stress?
Many people feel some immediate stress relief during and right after a meditation session. Even your first try might leave you feeling more relaxed and clear-headed than when you started. So it’s a great form of self-care. However, for more lasting reductions in day-to-day stress, it usually takes a few weeks of consistent practice. A commonly cited figure is four to eight weeks of regular meditation to notice significant changes in your stress levels.
This isn’t a hard and fast rule, but it lines up with research. For example, participants in mindfulness programs often report measurable stress reduction after about two months of practice.
What happens when you meditate every day?
Think of meditation like exercise for the mind. Just as consistent physical activity strengthens muscles, regular meditation strengthens your ability to manage stress! And the more you practice, the greater the benefits. Some of the immediate, short-term benefits of meditation include:
- Immediate relaxation after each session
- Enhanced focus and a general sense of calm
- Increased awareness of thoughts and emotions
- Improved ability to pause before reacting to stressful situations
What happens after one month of meditation?
After one month of regular meditation, you may find you’re sleeping better and perhaps worrying a bit less. Some people report one of those “oh wow” moments. Maybe you get stuck in traffic or something stressful happens at work, and you realise you handled it more calmly than you normally would have.
That’s a sign your daily meditation is working on a deeper level, improving how you respond to stress. You might notice:
- Significant reductions in anxiety and stress-related symptoms
- Improved sleep and greater emotional resilience
- Increased patience and self-awareness
- Less reactivity to daily stresses
What happens after one year of meditation?
After one year of meditating, you’ve basically integrated a healthy new habit into your life. Congratulations! People who’ve meditated for a year or more describe profound benefits: a sustained reduction in anxiety, a greater sense of inner peace and even improved concentration and memory.
At this stage, you might experience:
- Deep-rooted calm and emotional stability
- Enhanced memory and concentration
- Strengthened ability to navigate challenges with ease
- Sustained reductions in cortisol levels
Many beginners also wonder how often they should meditate to beat stress. Is once a week enough, or do you need to do it every day?
Meditating consistently (even in short sessions) tends to yield the best results. If you meditate only occasionally, you’ll feel some immediate relaxation. But the real transformative benefits come with regular practice. Meditating every day (even just for 5 to 10 minutes) creates a steady habit of calming your nervous system. Over time, these daily slices of calm add up.
Can meditation change your physical appearance?
It might sound far-fetched, but indirectly, meditation can have a massive positive impact on physical appearance. This is because stress affects our bodies and how we appear. You’ve probably noticed how a rough week can make you look tired or how chronic stress might lead to breakouts, dull skin and hair or even hair loss. By reducing stress, meditation removes some of these issues.
Let’s talk specifics, starting with hair.
- Stress is a known trigger for telogen effluvium, a type of temporary hair loss. In telogen effluvium, significant stress pushes a large number of hair follicles into a resting (telogen) phase. This leads to greater shedding. By helping control and reduce daily stress, meditation may prevent as many hair follicles entering the telogen phase at once.
- During menopause, many women experience hair thinning due to hormonal changes. And stress can exacerbate this hair loss as cortisol interferes with the normal hair growth cycle. As such, managing stress with relaxation techniques like meditation can help. While meditation won’t override hormonal shifts, it can reduce the additional stress-related shedding.
- Likewise, in the case of postpartum hair loss (which most new mums experience a few months after giving birth), stress can play a role too. Postpartum hair shedding is mostly hormonal, but the exhaustion and stress of caring for a newborn can make it feel worse. Caring for your mind during this time can help your hair recover faster by keeping additional stress at bay.
Hair aside, stress also has a well-known impact on skin and ageing. Ever notice how stress can give some people acne flare-ups or even rashes? Over the long term, chronic stress can also accelerate wrinkles and ageing of the skin. This happens because cortisol can break down collagen and elastin, the proteins keeping your skin firm and supple.
Now, meditation shouldn’t replace your moisturiser, gentle hair-care or sunscreen. Keep those routines going! But it does address the internal factor of stress.
Some people even say regular meditation gives them a certain “glow.” This could be due to better blood flow (meditation can improve blood pressure and circulation, leading to a nice post-meditation flush) or simply because a calmer and more confident you frowns less and smiles more. And that definitely impacts how you look!
What are the do’s and don’ts during meditation?
Now onto the practical side of things. How do you actually meditate, especially if you’re new to it?
The good news is there’s no one “right” way to meditate. You can tailor the practice to suit you. But there are definitely some do’s and don’ts that can make your sessions more effective and comfortable. We’ll start with these quick tips, then guide you through two super-simple meditation exercises that are perfect for beginners.
Do:
- Find a quiet, comfortable spot with minimal distractions
- Keep your posture relaxed but alert. Sitting in a comfortable position is best (if possible)
- Start with short sessions (5-10 minutes daily) and build up
- Focus on your breath or another anchor to stay present
- Be kind to yourself and take things slowly. Wandering thoughts are normal!
- Use guided meditations if you need structure, especially at first
Don’t:
- Expect to clear your mind completely. Meditation is about observing thoughts, not eliminating them
- Meditate in a position that causes discomfort or sleepiness. So avoid your bed if possible!
- Get frustrated if results aren’t immediate. It’s a long-term practice. Stick with it
- Compare your experience to others. Everyone’s meditation journey is unique
- Judge your practice. Every session, even a difficult one, is progress
Meditation to manage stress: two simple exercises
Here are two beginner-friendly meditation exercises that are excellent for managing stress: breath counting and grounding the senses. These two meditations are straightforward techniques you can practice anytime, anywhere. You don’t need any prior experience, just a few minutes and a willingness to give it a go.
Exercise 1: basic breath counting meditation
This technique uses your breath as a focal point, with simple counting to keep your mind engaged. It’s great for stress relief, promoting slow, rhythmic breathing and concentration.
Here’s how to do it:
- Find a comfortable position: Sit upright on a chair or cushion if possible. Relax your shoulders and place your hands on your lap. Close your eyes or lower your gaze
- Settle in with deep breaths: Inhale through your nose, exhale through your mouth with a sigh. Have a slightly longer out-breath than your in-breath. Do this 2-3 times. Then let your breathing find a natural rhythm
- Start counting: On your next exhale, count “one” in your mind. Inhale, then exhale “two.” Continue up to “ten,” then start over
- Stay focused: Notice the sensation of your breath. If your mind wanders (which it will), simply return to “one” and begin again - no pressure, just practice
- Continue for a few minutes: Try this for 5 minutes, restarting when distracted. Each time you return, you’re strengthening your mindfulness
- Finish gently: Let the counting fade, return to normal breathing. Check-in with how you feel before moving on
This method helps break stress loops by grounding your attention. Even a quick version, closing your eyes and counting ten breaths, can reset your mind. Over time, you can increase the duration.
Exercise 2: grounding in the senses (5-4-3-2-1 technique)
This technique is great when stress or anxiety feels overwhelming. It engages your five senses, bringing you into the present moment.
Here’s what to do:
-
Take a slow breath: Inhale through your nose, exhale through your mouth. Do this 5-10 times, until you notice your breath slowing. Focus on the present.
- Engage your senses:
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- 5 things you see: Name five objects around you, noticing details like colour and shape
- 4 things you feel: Identify sensations, such as fabric on your skin or the air on your face
- 3 things you hear: Tune into background sounds, whether distant traffic or your own breathing
- 2 things you smell: Tune in to scents in the air and note any scents, like soap or coffee
- 1 thing you taste: Identify any lingering taste or take a sip of water
By the end, your mind should feel more grounded. This exercise is useful for interrupting anxious thoughts and bringing your focus to the “here and now.” It’s quick, effective, and works anywhere - no need to close your eyes.
Final thoughts: how meditation helps manage stress
Meditation can lower our stress hormones, calm our racing minds and even improve our physical health. It’s a practice of nurturing inner calm. And that inner calm can translate into anything from a more balanced mood to healthier hair and skin.
As you embark on your meditation journey, remember that it’s called a “practice” for a reason. Some days will feel deeper or easier than others. The benefits might be subtle at first. Maybe you pause before reacting in anger, or you fall asleep easier at night. But these small shifts are signs that you’re managing stress more effectively.
When you take care of your mental well-being, your body thanks you. It’s all connected - and that’s a beautiful thing. This is something we truly believe in at Phoenix Crown, that inner calm promotes outer radiance. We know stress can impact hair health, and that’s why we’re committed to a holistic approach: high-quality hair products plus stress management techniques like meditation.
Our luxurious, Virgin human hair extensions provide elegant volume without damaging your natural hair. So whether you’re dealing with stress-related hair shedding or just want your hair to shine as your mood does, we’ve got you covered.
