Earlier this week someone asked me about meditation to manage stress. The question was posed during a premed question and answer session (i.e. at my day job), so I answered in a way that felt specific to the premed experience. The question inspired me to reflect more and post about it here too.

Meditation has many benefits, and managing stress is definitely one of them. Meditation, however, is both bigger and simpler than stress management.

I say “bigger” because meditation is proven to offer many benefits. There have been many scientific studies of meditation, and research suggests it may ease ailments ranging from high blood pressure and irritable bowels to insomnia, anxiety, and depression. (If you’re looking for a round-up of this data, I think a good place to start is the National Institute for Health.) Meditation is an ancient practice, and I think humans have long intuited its magic. In recent decades, scientists have started to explore and understand how meditation might work in the brain and the body. To me personally, it feels like our current medical expertise is now confirming our ancient intuition, and I love to see it.

I also say “simpler” because I think some people get intimidated by meditation. At its simplest, meditation is focusing on the breath. You can spend a lifetime studying and practicing it, but you can also start to get benefits from it right away.

Your mood impacts your breathing. The good news is, your breathing can also impact your mood.

Once you start to get the hang of meditation, you can enjoy those benefits at any time. In traffic and frustrated? You’ve got your breath with you. Sitting down for a 6-hour entrance exam that plays a huge role in your lifelong dream of being a physician? There’s the breath, right there with you. A few long, slow, deep exhales might be just what you need to steady yourself. Getting ready for a long shift at work and feeling groggy? In the middle of a long study session? A few quick, shallow inhales might be the ticket to perking up.

You might already do these things automatically. You might have already noticed some of the wonderful benefits that come from breathing. If so, you’re already taking the first few steps to meditation.