Studies Show Mantra Repetition Has Measurable Healing Effect
New studies show that repeating sacred sounds can have a powerful effect on your health and well-being.
The practice of mantra, or the repetition of sacred sounds, has been an integral part of many spiritual traditions throughout the ages. Today, exciting new research is scientifically validating the profound psychological and physiological benefits of this ancient practice.
Dr. Shamini Jain is a leader in the emerging field of biofield science and author of “Healing Ourselves.” She knows mantra repetition to be a highly effective tool for consciousness expansion and healing.
“Sometimes we get so bogged down in the conditioned mind that we find it harder to reach our spirit,” Jain said. “So, mantra is a tool for us to reach our spirit, whether we call that ‘God,’ ‘deep consciousness,’ ‘higher self’ — there are many names for it, but it’s really a technique for transcending the mind. And it can be something that’s spoken out loud, literally like repeating a word out loud, it can also be something that we repeat silently. It can also be sung, and many traditions — almost all global traditions really — have some type of practice where they utter sacred sounds.”
In ancient traditions, the primary function of mantra was to connect with the divine.
“In these traditions, there was a deep relationship of sound with consciousness. Working with mantras in these ancient traditions, it was leading you to expand your consciousness so that you can be in better contact with divinity,“ Jain said.
With the growing interest in studying these ancient systems, scientific research is now starting to explore the ways in which mantras may affect the body and mind. One recent focus of study has been on the effect of mantras on psychological conditions.
“There is a body of literature that has been published, for example by Dr. Jill Bormann at University of California San Diego, and she examined what they called “mantram” repetition, which was essentially the uttering of a sacred sound,” Jain said. “They’ve done studies, for example with veterans with PTSD, showing reductions in PTSD symptoms for those who repeated a sacred word or phrase, compared to just repeating something that had no spiritual meaning.”
Other recent studies are showing the effect of mantra on physiological markers of health.
“Some of the strongest data that we see with mantra practice is the effect on the heart,” Jain said. “So we actually see that practicing different forms of mantra, whether it’s Buddhist, Hindu, or other traditions, has an effect on reducing blood pressure and improving cardiovascular health. There are some studies also looking at this in terms of heart rate variability, which is really the dynamic dance of your autonomic nervous system. Any way you look at it, the data are pretty clear that mantra meditation has a profound effect on heart health.”
Yet another groundbreaking study has shown that mantra repetition in the form of kirtan, or call-and-response singing, has an effect on cell aging.
“They found not only reductions in mental and emotional suffering, such as stress and other factors, they found increases in markers of cell aging. Specifically, they saw shifts in an enzyme called telomerase, which helps to protect our cells against aging,” Jain said.
While the healing effects of mantra practice are clear, scientists are working on understanding the mechanism behind which this works. One fascinating recent study looked closely at brain function.
“In terms of the brain, a really interesting study that was published in a top-tier journal Nature Scientific Reports, looked at the effects of Buddhist meditation and chanting particularly, compared to just chanting regular words,” Jain said. “Interestingly what they found was, first of all, the chanting of the Buddhist words by these people who were just being trained in how to do it, resulted in increased delta waves. Enhanced delta wave activity has been found in many forms of meditation. Those increased delta waves in the brain seem to be connected to the meditator’s — in this case, the chanter’s — experience of an expanded sense of self that was beyond conditioning.”
As there are many ways to practice mantra, Jain recommends finding a tradition that you resonate with and an experienced teacher to guide your practice. She has high hopes that scientific interest in mantra continues and deepens.
“There needs to be more research in mantra meditation, specifically integrating some of the perspectives from the spiritual practitioners, as well as things like brain changes. A lot of these practices were really meant for us to have whole-person well-being, which means spiritual, physical, emotional, social, (and) relational. So that’s the type of research we want to see with mantra meditation. We’re not just looking at one brain factor, but we’re really looking at the whole person,” Jain said.
Magical Mantras to Boost Your Energy
Energy is defined as “the capacity for vigorous activity.” Energy is also defined as the exertion of power. When thinking about energy on a personal level, think about having stamina and longevity to power your days. Energy is a key part of making the most of our days.
Sometimes we have all the energy we need to work, take care of our families, and even a little energy left for play. On the other hand, we all have days in which our energy supplies are so depleted we can hardly imagine doing any vigorous activity. Fatigue is a great way to put a damper on your day.
Beyond just feeling down, being low on energy might mean that your body isn’t getting all the care it needs. Your body demands lots of energy to operate at full capacity in order to build muscle, process toxins, repair body tissue, digest food, and perform many other daily functions. Many of these functions happen automatically without us having to think about it.
The Basics of Mantras
One way to boost your energy is to recite a mantra especially suited for enhancing your daily energy level. Mantras are an important part of many Eastern religions, including Hinduism and Buddhism, but are becoming more and more a part of Western culture as well. Merriam-Webster defines a mantra as “a word or phrase that is repeated often or that expresses someone’s basic beliefs.” They are generally a short phrase or a few words, so you can recall them easily and use them often. The more you repeat something, the more you give it meaning.
I use mantras for energy most often during exercise or when the late afternoon lull kicks in. A powerful mantra is a better work-out companion than a sugary sports drink, because it provides you with that extra boost of energy without setting you up for a sugar crash later. With an energy-boosting mantra there is all upside and no downside.
Another situation that lends itself well to mantra use is when that late afternoon lull hits. I used to work for a nonprofit in Washington. Our offices were in a large room filled with cubicles, with four desks to a group. Each of our desks faced a different corner, but at almost exactly 3 pm every day, we would all turn to the middle of the cubes and start talking to each other. Albeit better than downing a cup of coffee, but still not great. It was the afternoon lull, that time of day when your body is sick of being sedentary and is crying out for some energy. What we should have done is gone outside for a walk around the block, but a more likely alternative would have been to take two minutes and let a mantra give us a quick jolt to get us to the end of the work day.
Six Energy Boosting Mantras
Mantras can be an incredibly powerful tool. Begin by picking one of the mantras provided below and incorporate it into some aspect of your day or into your mediation or yoga practice. You will find that some mantras are more fitting to your personality, or similarly, a different situation might require a different mantra.
- In taking this time to be calm, I am rebooting. This time will help me rebuild my energy resources to get me through the rest of the day.
- Today I will be the best version of myself. I will call on my reserves of energy to give me strength today.
- I have more energy inside myself. I am taking time to be still, so that when I reopen my eyes, I will have found more energy.
- After this time, I will be rejuvenated. I will feel a new found strength and livelihood.
- Strength can be found within me. There is more energy inside of me.
- If I ask, I shall receive. If I ask my body for more energy, it will provide.
Creating Self-Tailored Energy Boosting Mantras
Powerful mantras can come from anywhere. They can be treasured lines from friends or family. For instance, my mom has a line that she says to each of her three daughters when she needs to get our attention. Over the years, she crafted them to suit each of our personalities perfectly. I’ll be honest that I can’t remember my sister’s special message, but mine comes through loud and clear, “You are the only Sarah I have.” My mom used this a lot when I was a teenager. Anytime she was concerned, instead of trying to tell me what to do, she would use this mantra to remind me to be cautious and to tell me I was important. Such a simple phrase was highly effective, because it was personalized for me.
While it’s not an energy-boosting manta, it still a good example of mantra coming from unusual places. Your perfect energy-boosting mantra could come from something inspirational a friend once told you or from a quote from a book or movie. All you need to do is ask yourself, after reciting this mantra, do I feel recharged?
I recently moved to a brand new continent – well brand new to me anyways – and have been struggling with culture shock and finding my place in what feels like a new world. While adjusting to a whole new life can be exhilarating at times, it can also be overwhelming. When I start to feel overwhelmed, I employ my new favorite mantra: This too shall pass. It reminds me that for every low, fatigued day, there are wonderful days filled with comfort and energy. Just this knowledge helps me reboot in that moment and look forward to the better days around the corner.
Mantras and Meditation
As I mentioned in my article on self-loving mantras, “a mantra is a great tool to deter one’s minds natural tendency to wander off.” In addition to mediation, mantras are associated with praying and certain types of exercise. Let’s walk through how you can incorporate a mantra into your mediation practice.
First, look for a quiet, peaceful place where you are unlikely to be disturbed for 10-15 minutes. I strongly recommend creating a space that you can use on a regular basis, but sometimes you need to use your mantra at work or on the metro and you will just have to make do. If you do create a space for yourself, a few options are a cozy chair in your bedroom or a blanket spread out in your garden. Be very particular about what you let into your space. Only allow objects that bring you joy and calm. For instance, I like to use candles and cozy blankets, but I have friends that prefer flowers, inspirational quotes, or soothing music.
Once you have your space settled, gently close your eyes, and begin to focus on your breathing. After ten deep breaths, start to recite your chosen mantra – either out loud or silently in your head. Let yourself go back and forth between focusing on your breath and your mantra for about ten to fifteen minutes. When you are ready, open your eyes and check in with yourself. Are you feeling a new surge of energy? If so, remember that mantra for the next time you are feeling low on energy.
Other Energy Boosting Techniques
In addition to employing these or your own energy boosting mantras, there are numerous other ways to increase your daily energy supply, the most important of which is to get a good night sleep. Other daily habits can boost your energy, such as:
- Stay hydrated or take it a step further and try a Hydrotherapy Detox
- Get your vitamin D (supplements are helpful, but barely scratch the surface compared to the benefit you can get from 15 minutes of sun each day)
- Eat healthy foods with lots of vitamins and high-levels of protein (like super greens and nuts)
- Energy Boosting Pilates
- Energy Lift Yoga, which can be combined with your energy boosting mantra for an added boost
- Go for a brisk walk. A fast-paced walk, with your arms moving, does wonders for jumpstarting many of the systems in your body from immune to respiratory system. Twenty minutes of brisk walking a day can dramatically increase your energy.
- Make plans to spend time with energetic, upbeat friends. Even looking forward to time with friends can give you a little energy boost.
