Boost Your Immunity with Meditation

OK, full disclosure Be Weller’s, I am not a consistent daily meditator. However, when I do meditate for any consistent period I can see and feel the impact on my body, mind and soul immediately.  It’s one of the things I love so much about the practice of meditation.

We’ve long known that meditation supports mental well-being. But exciting new research shows it may also strengthen your immune system, and not just a little. We’re talking about changes at the genetic level, increased resilience to viruses, and even faster recovery from illness.

So as we continue our winter immunity series, here’s a breakdown of what the latest science is telling us, and why now is a great time to (re)commit to your practice.

Meditation Activates Immune Genes

In a groundbreaking study, participants in an 8-day intensive meditation retreat showed increased activation of over 200 immune-related genes. These genes, particularly those involved in interferon signaling (which helps fight viruses and cancer), switched on in a way that suggested the immune system was being fine-tuned, not just ramped up. Remarkably, this effect was specific to meditation itself, not diet or sleep changes.

Protective Effects Against Viral Illnesses

One of the most eye-opening discoveries: the same immune genes boosted by meditation were under-active in patients with severe COVID-19. Meditation appeared to activate 97% of interferon-response genes, compared to only 31% in those with severe infections. It’s not a cure, but the data suggests meditation could help build a more responsive and balanced immune defence.

Even more fascinating: Researchers identified a protective protein called SERPINA5, which blocks the entry of viruses like SARS-CoV-2 into cells. Levels of this protein were higher in regular meditators, and the more frequently they practiced, the better their outcomes when exposed to illness.

Less Inflammation, Slower Aging

Beyond fighting viruses, meditation also reduces inflammation, a known contributor to many chronic diseases. Studies show that mindfulness can lower levels of C-reactive protein (CRP) and reduce the activity of inflammatory pathways like NF-kB.

Even biological aging seems to be affected. Regular meditation has been linked to improved immune cell function and slower shortening of telomeres, protective caps on our DNA that erode over time.

Real-Life Results

Clinical studies suggest that people who meditate recover more quickly from everyday illnesses like colds and flu. There’s also emerging evidence that meditation can help restore immune function in people undergoing major medical treatments like chemotherapy.

What This Means for You

While many of the most dramatic immune benefits have been seen in advanced meditators or during intensive retreats, there’s strong reason to believe that consistent, accessible daily practice can still offer meaningful effects over time. Think of it as a “dose-response”, the more you do, the more you benefit.

Ready to Begin?

You don’t need to attend a mountain retreat to tap into these benefits. At Be Well we partner with the Art of Living meditation courses every month and then weekly classes to help you get started or go deeper. Think of meditation as training your body and mind to support your well-being from the inside out.

Meditation is more than just stress relief, it’s a proven way to support your immune system, reduce inflammation, and build resilience. So next time you sit down to breathe and be still, know this: you’re not just calming your mind, you’re helping your body heal and protect itself.

Here’s to living calmer, longer, healthier and happier!