When people think about managing CMT symptoms, meditation rarely comes to mind first. Yet the research and evidence supporting its benefits are substantial. Here are seven reasons why meditation may be worth exploring for people living with CMT.

1. It Calms the Nervous System

CMT is a disorder of the peripheral nervous system, which controls both voluntary and involuntary functions such as breathing, digestion, and circulation. Meditation has been shown to reduce many negative effects associated with an overactive sympathetic nervous system, including anxiety, tension, fatigue, and depression. It also activates the parasympathetic nervous system (the body’s “rest and digest” response), helping to slow heart rate, breathing rate, blood pressure, and sweating.

2. Better Breathing

Research has increasingly recognized that weakness of the phrenic nerve and diaphragm in CMT may be more common than previously acknowledged, contributing to breathlessness and related complications. Some studies suggest that meditation promotes diaphragmatic breathing (deep breathing driven by the primary muscle of respiration, located below the rib cage) and may benefit the phrenic nerve, which provides essential motor control of the diaphragm.

3. Brain Benefits

Meditation supports neurological health by improving connectivity between brain regions. One study found that participants who had meditated for an average of twenty years had more grey matter volume throughout the brain. Just eight weeks of Mindfulness-Based Stress Reduction (MBSR) was found to increase cortical thickness in the hippocampus (which governs learning and memory) and in areas involved in emotion regulation. Research at Yale University found that mindfulness meditation also decreases activity in the default mode network, the brain network associated with mind-wandering.

4. Pain Relief

Pain is one of the most significant and disruptive symptoms of CMT. Mindfulness meditation has been shown in clinical trials to reduce chronic pain by 57 percent in some participants, with experienced meditators reporting reductions of over 90 percent. Imaging studies suggest that mindfulness can alter the brain patterns underlying pain and, over time, may change the structure of the brain itself. Many hospitals and pain clinics now recommend mindfulness meditation as a complementary tool for managing conditions ranging from cancer-related pain to fibromyalgia and multiple sclerosis.

5. Better Sleep

Quality sleep is essential for managing fatigue with CMT. Stress suppresses melatonin, the hormone that signals the brain to prepare for sleep, disrupting the natural sleep cycle. In a Rutgers University sleep study, melatonin levels in people who meditate were boosted by an average of 98 percent, with many participants seeing increases of more than 300 percent. Meditation may help restore the biological conditions needed for restful, restorative sleep.

6. Improved Focus and Concentration

Meditation consistently improves attention and concentration. Scientists at the University of North Carolina at Charlotte found that just four days of meditation training (20 minutes per day) improved performance on tests of cognitive skill. Mindfulness training has also been shown to improve reading comprehension and working memory while reducing distracting thoughts.

7. Mental and Emotional Balance

CMT can take a significant toll on emotional health. Feelings of loss, isolation, and anxiety are common with any progressive condition. Meditation trains the mind to activate the body’s natural relaxation response, helping to prevent stress from taking over. A study from the University of Oxford found that mindfulness-based cognitive therapy (MBCT) can be as effective as antidepressants for preventing a relapse of depression in some patients.

Where to Start

The Mayo Clinic notes that there is no single right way to meditate. What matters is finding an approach that reduces stress and helps you feel better overall. Common approaches include:

  • Guided meditation (also called guided imagery or visualization): forming mental images of relaxing places or situations, using as many senses as possible, often led by a guide or teacher.
  • Mantra meditation: silently repeating a calming word or phrase to prevent distracting thoughts.
  • Mindfulness meditation: focusing on present-moment awareness, such as the flow of your breath, and observing thoughts and emotions without judgment.
  • Qi gong: a practice from traditional Chinese medicine combining meditation, relaxation, physical movement, and breathing exercises.
  • Tai chi: a gentle Chinese martial art involving slow, graceful postures performed with deep breathing.
  • Transcendental Meditation: silently repeating a personally assigned mantra in a specific way to reach a state of deep rest and inner calm.
  • Yoga: a series of postures and controlled breathing exercises that promote physical flexibility and mental calm.

As the meditation app Headspace puts it: “Meditation isn’t about becoming a different person, a new person, or even a better person. It’s about training in awareness and getting a healthy sense of perspective. You’re not trying to turn off your thoughts or feelings. You’re learning to observe them without judgment. And eventually, you may start to better understand them as well.”

Watch our guided meditation video