How did Dr. Britton become interested in meditation and its adverse effects?

Her interest began after a personal life crisis involving a friend's suicide, leading her to meditation as a coping mechanism. Later, during her dissertation research on meditation and sleep, she discovered that meditation often increased cortical arousal and insomnia, contradicting popular beliefs. This, coupled with two yogis experiencing psychosis post-retreat, spurred her research into meditation-related challenges.

Does meditation help or harm sleep?

Dr. Britton's research indicates a non-monotonic, nonlinear relationship. Small amounts of meditation (less than half an hour daily) can improve sleep quality. However, meditating more than that can lead to increased wakefulness, insomnia, and cortical arousal, suggesting it can act as an attention-enhancing stimulant.

What happened to Tim Ferriss during his silent Vipassanā retreat?

Tim Ferriss approached his retreat with an aggressive mindset, combining fasting and increasing doses of psilocybin (magic mushrooms) with silent Vipassanā. This led to extreme physical discomfort, accelerating negative rumination, and a flooding of fully immersive traumatic childhood memories, making him unable to sleep and function normally. He eventually received help from Jack Kornfield.

How common are adverse effects from meditation and who is most vulnerable?

An epidemiological study found that one in ten people who have meditated at least once will experience a meditation-related adverse effect that impairs their functioning, with effects lasting from days to over a decade. While trauma and psychological history are risk factors, high-achieving individuals and even experienced meditation teachers can also be vulnerable, often due to an aggressive or zealous approach to practice.

What is the 'off-ramp' strategy for meditation retreats?

Instead of screening people out entirely, Dr. Britton advocates for better monitoring and 'off-ramps' during retreats. This involves teaching individuals to identify their personal 'indicator lights' (e.g., dry mouth, visual changes, rapid thoughts) for sympathetic activation and stress, and encouraging them to modify their practice or seek alternative grounding activities when these signs appear.

How does diet influence meditation experiences?

Preliminary research suggests diet plays a significant role. Many meditators report that the typically light, vegetarian diets on retreats can lead to dysregulation and feeling ungrounded, especially for those accustomed to high-fat, high-protein diets. Eating heavier, richer foods like meat and oils has been reported as a remedy for some issues, aligning with traditional Tibetan medicine.

What is anhedonia and how is it related to meditation and psychedelics?

Anhedonia, or emotional blunting, is a diminished capacity to feel emotions, both positive and negative. It can occur with meditation when practices excessively downregulate the limbic system, leading to a state mirroring dissociation. It can also be initiated by, or in some cases addressed by, psychedelics, leading to a sense of being 'numb to the world'.

How can one vet a meditation retreat for safety?

Look for retreats that do not enforce extremely long daily meditation hours (e.g., 15 hours), incorporate movement practices like walking or yoga, and offer tailored feedback from teachers. Avoid military-style or 'enlightenment or bust' retreats, especially if you identify as a high-achiever prone to zealotry. Starting with shorter, less intense retreats or at-home practice is recommended.

What is 'scaffolding' in the context of meditation recovery?

Scaffolding is a person-centered approach used at Cheetah House to help individuals who have developed a trauma response to meditation. It involves helping clients identify personal 'resources' (tangible, meaningful objects or activities unrelated to meditation) and then exploring how engaging with these resources positively impacts their nervous system, thus building a new, safe practice based on their own internal compass, rather than imposed instructions.

What are some of Dr. Britton's current personal self-care practices?

Dr. Britton's practices have evolved away from traditional meditation. She now finds well-being through engagement with nature, gardening, and physical work, such as doing trail work with power tools in Vermont, where she and her husband built an off-grid cabin. She emphasizes movements and finds these activities more invigorating and joyful than meditation for cognitive benefits.

What is institutional betrayal and its role in meditation/therapy trauma?

Institutional betrayal occurs when helping professions or professionals, who are supposed to provide aid, become a source of harm or trauma. This restricts a person's future options to seek help because they no longer trust such systems or individuals. Cheetah House addresses this by using a peer support model, where those who have recovered from similar experiences provide care.

What did Dr. Britton find in her research on Near-Death Experiences (NDEs)?

Dr. Britton studied near-death experiencers who had experienced cardiac arrest. She found that this group displayed distinct epileptiform brain activity (hypersynchrony) during sleep compared to a control group. She remains agnostic on the interpretation, but the findings sparked polarized reactions, with some believing it proves heaven and others dismissing NDEs as pathological.

What was the Dalai Lama's reaction to Dr. Britton's research on meditation adverse effects?

During a presentation at the Mind and Life Dialogues, the Dalai Lama's response was perceived by many as dismissive and lacking compassion. He reportedly laughed at parts of the presentation and attributed the adverse effects to insufficient Buddhist training, even though Dr. Britton's research included experienced Western meditation teachers.

Key Moments

The Hidden Risks of Meditation — Dr. Willoughby Britton | The Tim Ferriss Show

Tim Ferriss

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Key Moments

TL;DR

Meditation risks: Britton discusses adverse effects, individual vulnerability, and safe practices.

Key Insights

Meditation, like stimulants, can lead to hyperarousal and insomnia in higher doses or for susceptible individuals.

Tim Ferriss's personal experience highlights severe adverse effects from combining fasting, psychedelics, and a silent meditation retreat.

Individual vulnerability to adverse meditation effects is complex; factors beyond psychiatric history, like zealotry and high achievement, play a role.

Screening individuals for meditation retreats is difficult; focusing on monitoring, providing off-ramps, and teaching self-awareness of 'indicator lights' is crucial.

Adverse effects from meditation can include cognitive, perceptual, emotional, somatic, motivational, self-identity, and social challenges.

Cheetah House offers resources and training for managing meditation-related challenges, emphasizing person-centered approaches and scaffolding.

THE GENESIS OF MEDITATION RESEARCH

Dr. Willoughby Britton's interest in meditation stemmed from a personal crisis following a friend's suicide, leading her to explore meditation as an alternative to medication. Initially drawn to its ability to manage emotions without suppression, her academic journey in consciousness studies and neuroscience at Brown University led her to investigate the effects of contemplative practices. Her early dissertation research, surprisingly, indicated that meditation was associated with increased cortical arousal and insomnia, contrary to the common perception of it as a purely relaxing practice. This finding, initially unpublsihed due to her evangelistic stance on meditation, marked a turning point in her research.

UNPACKING MEDITATION'S DUAL NATURE

Britton likens meditation to attention-enhancing products like Ritalin or caffeine, suggesting that while optimal doses can be beneficial, excessive use can lead to hyperarousal, similar to taking too much of a stimulant. This can manifest as insomnia, panic attacks, or even psychosis in susceptible individuals. This biphasic, nonlinear relationship means that less than 30 minutes of daily meditation might improve sleep quality, but significantly more can be detrimental. The key takeaway is that meditation is not a one-size-fits-all tonic and its effects are dose-dependent and individually variable.

TIM FERRISS'S INTENSIVE RETREAT EXPERIENCE

Tim Ferriss shared a deeply challenging personal experience at a silent retreat where he combined fasting, increasing doses of psilocybin, and prolonged silence. This led to a 'flooding' of traumatic childhood memories, intense rumination, and an inability to sleep. He emphasizes the crucial role of meditation teacher Jack Kornfield in navigating this crisis, highlighting the lack of preparation and the overwhelming nature of such experiences. This personal account serves as a stark contrast to his current daily meditation practice, which he finds therapeutic and beneficial for sleep.

IDENTIFYING VULNERABILITY AND RISK FACTORS

Research, including Britton's 'Varieties of Contemplative Experience' study, indicates that while trauma and psychiatric history can be risk factors, they are not the sole determinants of adverse meditation effects. Surprisingly, many meditation teachers reported challenges, suggesting that even correct practice and supervision don't guarantee safety. Factors like 'zealotry,' high achievement, and a tendency to follow external authority over an internal compass appear to be significant risk factors. The concept of 'ideological power' is also relevant, where trauma survivors may feel controlled by rigid meditation systems.

STRATEGIES FOR SAFETY AND MITIGATION

Given the difficulty in screening individuals, Britton advocates for a focus on monitoring and providing 'off-ramps' during retreats. Teaching individuals to recognize their personal 'indicator lights'—physical or mental signs of distress—is paramount. Cheetah House, an organization founded by Britton, offers resources and training, including a taxonomy of 59 meditation-related challenges. They promote person-centered approaches and 'scaffolding,' a method of helping individuals build personalized practices by identifying their own resources and preferred states of nervous system regulation rather than imposing external techniques.

THE SPECTRUM OF ADVERSE EFFECTS AND NEUROLOGICAL OVERLAP

Adverse effects from meditation can span cognitive (loss of conceptual meaning), perceptual (hallucinations, derealization), emotional (fear, blunting), somatic (pain, unusual energy sensations), motivational (extreme shifts in goals), self-identity disorientation, and social consequences. Britton notes significant overlap with adverse effects reported after psychedelic use, including anhedonia and altered self-perception. While perceptual changes like HPPD may be more common with psychedelics, both intensive meditation and psychedelics can, in some cases, lead to similar challenging experiences, underscoring the need for caution and informed practice.

NAVIGATING MEDITATION RETREATS SAFELY

Britton advises caution regarding intensive retreats, particularly those with long daily meditation periods, no movement, and limited teacher feedback. She suggests starting with shorter sessions or workshops and being wary of 'repeat offender' retreat centers. She also highlights the potential dangers of combining practices like fasting or psychedelics with meditation retreats, as this was a significant complicating factor in Tim Ferriss's experience. Vetting facilitators and ensuring they have experience handling adverse events, not just promoting positive outcomes, is crucial.

BRITTON'S PERSONAL PRACTICE AND LESSONS LEARNED

Britton has shifted from extensive traditional meditation to practices that involve movement, nature, and tangible activities, such as gardening and trail work, which she finds more beneficial for cognition and overall well-being. She emphasizes that her current practices are not about replacing meditation but about personalizing and adapting them to her needs. She views her current engagement with nature and physical activity as more aligned with her ideal state than traditional meditation, which she found could lead to a dulling of the mind. She advocates for a risk-informed approach to all contemplative practices.

THE DAUGHTER OF THE DALAI LAMA'S RECEPTION

Britton recounts a particularly notable experience presenting her research on meditation-related challenges to the Dalai Lama and the Mind and Life Institute board. She describes receiving feedback that was perceived by many as dismissive and lacking compassion, with the Dalai Lama suggesting that adverse experiences were due to insufficient Buddhist training. Britton reflects that such responses may stem from ingrained defenses of tradition and the cultural unlikelihood of admitting harm from established practices, highlighting the importance of individuals maintaining their own agency and critical assessment even with respected figures.

Mentioned in This Episode

●Software & Apps

●Companies

●Organizations

●Books

●Studies Cited

●Concepts

●People Referenced

Common Questions

Dr. Willoughby Britton is a clinical psychologist and associate professor of Psychiatry and Human Behavior at Brown University Medical School. Her research investigates how contemplative practices, like meditation, affect the brain and body, with a specific focus on adverse effects and how to mitigate them.

Topics

Neuroscience & the Brain Mental Health & Psychology Mindset & Self-Improvement Trauma Recovery Consciousness Studies Meditation Safety Adverse Effects Psychedelic Risks Retreat Protocols Sleep And Meditation Personal Well-being

Mentioned in this video

Organizations

Cheetah House

A nonprofit organization founded by Dr. Britton that provides evidence-based information and support for meditators in distress, and offers meditation safety trainings to providers.

University of Arizona

The institution where Dr. Britton pursued her graduate studies in clinical psychology, at a time when it housed a Consciousness Study Center.

Zendo Project

A peer-driven harm reduction organization related to psychedelic use at festivals, recommended by Tim Ferriss as a volunteering opportunity for those interested in facilitating psychedelic experiences safely.

Spirit Rock Meditation Center

The facility where Tim Ferriss attended a week-long silent Vipassanā retreat that led to a traumatic experience, though he notes it's otherwise well-run with safeguards.

Jama

The Journal of the American Medical Association, where Roman Buzitsky published an article on spiritual, existential, religious, and theological issues in psychedelic-assisted therapies.

Brown University Medical School

Academic institution where Dr. Willoughby Britton is an associate professor of Psychiatry and Human Behavior and directs a laboratory.

Drugs & Medications

Ritalin

A stimulant drug mentioned as a parallel to meditation's attention-enhancing effects, with potential for hyperarousal syndrome at higher doses.

Modafinil

A stimulant drug mentioned as a parallel to meditation's attention-enhancing effects, with potential for hyperarousal syndrome at higher doses.

psilocybin

Referred to as 'magic mushrooms' or 'psilocybin' by Tim Ferriss, which he microdosed during his silent retreat in increasing amounts, contributing to his adverse experience.

People

Yuval Noah Harari

Author of 'Sapiens,' mentioned as someone who successfully completes a month-long silent meditation retreat annually.

Kahlil Gibran

Author of 'The Prophet,' a book Tim Ferriss reads frequently, representing a source of meaningful engagement outside of meditation.

Bie Davidson

Co-author with Dr. Britton and Simon Goldberg on an epidemiological study investigating meditation-related adverse effects and risk factors.

Simon Goldberg

Co-author with Dr. Britton and Bie Davidson on an epidemiological study investigating meditation-related adverse effects and risk factors.

Roman Buzitsky

A speaker mentioned who gave a lecture on 'Spiritual Existential Religious and Theological issues in psychedelic assisted therapies,' and published an article in JAMA on the topic.

Danny Meyer

Famous hospitality entrepreneur known for Shake Shack and other restaurants, whose 'will-can matrix' is cited by Tim Ferriss as valuable for assessing practitioners' willingness and capability to handle adverse events.

Jack Kornfield

A famous meditation teacher and author whose book 'A Path with Heart' was recommended to Dr. Britton during a life crisis and later helped Tim Ferriss during his retreat.

Dalai Lama

The spiritual leader of Tibetan Buddhism, to whom Dr. Britton presented her research findings on adverse meditation effects, noting his dismissive and uncompassionate reaction.

Willoughby Britton

Clinical psychologist and associate professor of Psychiatry and Human Behavior at Brown University Medical School, and director of Brown's Clinical and Affective Neuroscience Laboratory. Specializes in adverse effects of contemplative practices.

Amy Mann

Singer-songwriter quoted by Dr. Britton: 'Write down what you need before you sign away the deed,' in the context of clarifying meditation goals.

Concepts

Transcendental Meditation

A specific type of meditation practiced by Tim Ferriss for 20 minutes twice a day, which he finds therapeutic when following basic guidelines.

Chitta

A Sanskrit term meaning 'mind,' which is the inspiration behind the name 'Cheetah House'.

Hallucinogen-Persisting Perception Disorder

A condition involving persistent perceptual disturbances after psychedelic use, mentioned as having overlaps with some meditation-related adverse effects, particularly visual changes.

Vipassanā meditation

A type of meditation practiced by Tim Ferriss during a silent retreat at Spirit Rock that led to a flooding of traumatic memories and significant distress.

Cognitive Behavioral Therapy

A form of therapy mentioned as a 'system' that some traumatized meditators may avoid due to feeling controlling or an imposition of values, similar to meditation systems.

Sanskrit

An ancient Indo-Aryan language from which the term 'Chitta' (meaning mind) is derived, inspiring the name 'Cheetah House'.

Books

Sapiens: A Brief History of Humankind

A book written by Yuval Noah Harari, who is mentioned for his consistent annual silent meditation retreats.

A Path With Heart

A book by Jack Kornfield that became a 'bible' for Dr. Britton early in her meditation journey and was later referenced by Tim Ferriss as a resource during his retreat experience.

The Prophet

A book by Kahlil Gibran that Tim Ferriss reads regularly, used as an example of a personal 'resource' for well-being unrelated to meditation.

Can Mindfulness Be Too Much of a Good Thing

A paper by Dr. Britton that introduces the idea of optimal versus higher doses of meditation, suggesting that what is beneficial in small amounts can become problematic in larger doses.

Awakening is not a Metaphor

A paper authored by Dr. Britton, which is a review of various studies on how meditation affects the awake-sleep system.

Companies

Carhartt

A brand of workwear, specifically overalls mentioned by Dr. Britton, which represent her personal shift towards physically active, outdoor practices.

Shake Shack

A famous restaurant chain founded by Danny Meyer, whose hiring philosophy (the 'will-can matrix') is referenced by Tim Ferriss.

Software & Apps

perception.foundation

The website for the Perception Restoration Foundation, an organization offering resources and a specialist directory for individuals experiencing HPPD.

Willoughby Britton's Online Courses

Online courses and training on meditation safety and adverse effects available through the Cheetah House website, tailored for meditation teachers and clinicians.

Studies & Research

Varieties of Contemplative Experience Study

A 10-year qualitative study by Dr. Britton's lab investigating challenges observed by meditation teachers in their students, resulting in a taxonomy of 59 categories of adverse effects.