How Meditation Can Reshape Our Brains
Sara Lazar
[1] 00:11Good morning.
Bom dia.
[4] 00:18And so we started training and we overtrained,
Começamos a treinar e treinamos demais,
[5] 00:20and I developed knee and back problems.
e eu adquiri problemas nas costas e no joelho.
[6] 00:22So I went to see a physical therapist,
Então fui a um fisioterapeuta
[7] 00:24and they told me that I had to stop running
e me disseram que eu tinha que parar de correr
[8] 00:26and instead I should just stretch.
e que deveria me alongar.
[10] 00:31I saw an ad for a vigorous yoga class
eu vi um anúncio de aula de ioga
[11] 00:35that promised not only to promote flexibility,
que prometia não somente flexibilidade,
[13] 00:41So I thought, oh, well, this is a great way
Então pensei, que ótimo modo
[14] 00:44that I can stretch, but also remain in shape,
de me alongar, mantendo-me em forma
[16] 00:49So I went to the yoga class and I really enjoyed it,
Fui a aula de ioga e gostei muito,
[17] 00:54except when the teacher would make all sorts of claims,
exceto quando a professora alegava
[19] 01:01it will help you...
que ajudaria a você
[21] 01:06I remember my eyes would roll and...
Eu me lembro que
[22] 01:08I think, yeah, yeah, yeah, I am here to stretch.
eu pensava que estava ali para alongar.
[25] 01:16I started noticing some of these changes,
eu notei algumas mudanças,
[28] 01:26and open-hearted towards other people,
e mais aberta para outras pessoas,
[30] 01:30And, you know, I was like, hm, how could this be,
E pensei como isso acontece,
[31] 01:34how could this be?
como isso acontece?
[35] 01:46And low and behold, there was quite a bit
Havia vários
[43] 02:17And so, this was interesting to me.
Isso me chamou a atenção.
[46] 02:28How can something as silly as a yoga posture
Como pode uma boba postura de ioga
[47] 02:31or sitting and watching your breath.
ou sentar e observar a respiração!
[50] 02:42that this can lead to changes in your brain.
isso pode levar a alterações no seu cérebro.
[51] 02:44And this is what's referred to as neuroplasticity.
Isso é neuroplasticidade.
[54] 02:55And so, there's a couple of studies demonstrating
Há alguns estudos demonstrando
[56] 03:02The first study was with juggling.
O primeiro estudo foi com malabarismo com bolas.
[64] 03:22So, I thought, OK, three months, you know...
Eu pensei, ok, foram três meses,
[66] 03:32Something as simple as, you know, as juggling.
Se algo simples como o malabarismo,
[67] 03:36What about meditation?
o que dizer da meditação?
[68] 03:37So the first study we did,
O primeiro estudo que fizemos,
[72] 03:46about 30-40 minutes a day,
30 a 40 minutos por dia,
[73] 03:47and we put them in a scanner,
essas pessoas foram escaneadas,
[75] 03:51but who don't meditate.
mas que não meditavam.
[76] 03:53And what we found is this:
O que descobrimos foi que:
[77] 03:56That there were indeed several regions of the brain
havia várias regiões do cérebro
[81] 04:07for working memory and executive decision making
para a memória e tomada de decisão
[82] 04:09and what was interesting about it
e o interessante é
[85] 04:17And this is something you see actually,
O que se pode ver
[88] 04:24it actually shrinks as we get older.
é que diminui quando ficamos mais velhos.
[91] 04:34And what was interesting was that in this one region,
O interessante foi que nesta região,
[95] 04:51So now, the critics, and there were many critics,
Houve muitas críticas
[96] 04:53said, well, you know, meditators, they're weird.
que os meditadores são estranhos.
[99] 05:02or something else with their lifestyle, you know.
ou estilo de vida.
[101] 05:07And to be fair, you know, that could be true.
Para ser justa, pode ser que sim.
[102] 05:11This first study could not address that.
O primeiro estudo não pode verificar isso.
[103] 05:14So we did a second study.
Fizemos um segundo estudo.
[109] 05:33and this is what we found.
e foi isto que encontramos.
[111] 05:39In this slide we can see the hippocampus,
Neste slide podemos ver o hipocampo,
[118] 06:04which is here above your ear,
que é esta acima da orelha,
[121] 06:14they start practicing meditation and yoga.
após a prática de meditação e ioga
[127] 06:30So the more stress reduction people reported,
Quanto mais redução do estresse nas pessoas,
[128] 06:32the smaller the amygdala became.
menor a amídala.
[130] 06:40of what some animal studies have shown.
a estudos feitos em animais.
[131] 06:43So colleagues using rodents,
Alguns colegas usaram roedores,
[132] 06:46they took rodents who were just happy, normal rodents,
pegaram roedores felizes e normais,
[143] 07:22so they, you know, they were cowering in the corner,
Eles ficavam encolhidos no canto,
[147] 07:35They still had their stressful jobs,
Eles ainda tinham seus empregos estressantes,
[149] 07:40and the economy still sucked,
a economia continuava ruim,
[158] 08:16felt less stressed.
que se sentiam menos estressadas.
[160] 08:21can literally change your brain.
pode, literalmente, mudar seu cérebro.
[161] 08:23Thank you.
Obrigada.
[162] 08:24(Applause)
(Aplausos)