MEDITATION: THE BIOHACK YOUR ECZEMA NEEDS (SERIOUSLY!)
DR. ANA-MARIA TEMPLE
APRIL 2025
Microplastics in Human Brain
The average human brain contains 7mg!
CODE Health
Innovative Formulas
Wellness Pioneers
Join the cast of sHEALed
Daryl Gioffre
Your gut is under attack
Peer Review Revolution
From misinformation to integrity
LATEST STORIES
If you’re an eczema sufferer who’s tried everything—from steroids to antibiotics—and still finds yourself scratching, inflamed, and frustrated, I’ve got a new tool for your toolbox. But this one isn’t something you rub on your skin or swallow in pill form. No, this biohack is all about calming your mind—and trust me, it works wonders for your skin, too.
Why Meditation?
Before you roll your eyes and think, “I don’t have time for sitting cross-legged and chanting,” hear me out. Meditation is more than just a spiritual practice or a trendy “self-care” ritual. It’s a powerful biohack that can help balance your body’s stress response—something that plays a huge role in eczema flare-ups.
Stress is like that one friend who always shows up uninvited to your party, but somehow manages to wreak havoc every time. When you’re stressed, your body releases cortisol, a hormone that can cause inflammation and disrupt your skin barrier. This leads to itching, irritation, and all the fun stuff that comes with eczema.
ADVERTISEMENT
.jpg)
But Here’s the Good News: Meditation Can Help!
Meditation is more than just a way to relax—it’s an effective tool to help your body better cope with stress, and by doing so, it helps your skin. When you meditate, you activate your parasympathetic nervous system, the “rest and digest” mode, which lowers cortisol levels and reduces inflammation. In turn, your skin has a chance to calm down.
Meditation also helps you become more aware of your triggers. If you’ve tried everything and nothing has worked, sometimes the issue is more than just food or products. Stressors, emotions, and even subconscious patterns can trigger flare-ups. Meditation helps you tune into your body, so you can pinpoint those triggers and make the necessary adjustments.
The Itch-Scratch Cycle: How Meditation Can Break It
Anyone with eczema knows the relentless itch-scratch cycle all too well. But have you ever wondered why it seems like once you start scratching, it never stops?
At a basic level, nerve fibers are usually deep within the skin, but the ones that cause itch are superficial and located on the surface of the skin. In patients with eczema, persistent and long-term scratching can actually damage these nerve fibers.
Damaged nerve fibers become oversensitive, and they start sending itch signals to the brain and spine—even when they shouldn’t. The result is an uncontrollable urge to scratch. Unfortunately, scratching causes even more irritation, which triggers the release of more itch signals. And just like that, the cycle begins again.
Meditation helps break this cycle by reducing the stress that exacerbates the itch and promotes a calming response in the nervous system. When your body’s stress response is less active, it helps prevent the over-sensitization of those nerve fibers, reducing the likelihood that you’ll feel the compulsion to scratch in the first place.
Cortisol
When you’re stressed, your body releases cortisol that can cause inflammation.
How the Research Supports Meditation for Eczema
The idea that meditation can help with eczema isn’t just a feel-good claim. There’s growing evidence in the medical literature that supports the use of mindfulness and relaxation techniques in managing this condition. Let’s dive into some of the research that shows how meditation can benefit eczema sufferers:
1. A 2022 Study on Mindfulness-Based Stress Reduction (MBSR) in Eczema
A study published in Psychoneuroendocrinology found that mindfulness-based stress reduction (MBSR) significantly reduced the severity of eczema symptoms. Participants who engaged in MBSR showed improvements in their skin’s condition, including reduced inflammation, and experienced better stress management. The study demonstrated that the physical symptoms of eczema improved alongside the reduction in stress levels. This suggests that the ability to manage stress through meditation can indeed have a therapeutic effect on eczema.
2. National Eczema Association: Meditation for Itch Relief
According to the National Eczema Association, meditation is shown to ease the constant itching that eczema sufferers often face. In an article focused on the use of mindfulness, the association highlights how meditation helps reduce the intensity of itching and the emotional burden that comes with it. Mindful meditation enables the practitioner to manage the overwhelming feelings that often accompany eczema flare-ups, allowing for a more peaceful experience and improved overall quality of life.
3. A 2021 Review of Relaxation Techniques for Eczema
A review published in Frontiers in Psychology analyzed the effects of relaxation techniques, including meditation, on eczema. The research concluded that meditation, when combined with other therapies, can provide significant relief. It helps regulate the immune system, reduce stress hormones, and ultimately prevent flare-ups. Meditation, along with other integrative approaches, was found to be a highly effective complementary treatment in managing eczema.
.jpg)
ADVERTISEMENT
Our top picks
Dr. Steve Gundry
Health through gut wellness
MHI
The myths around testosterone
Weber Medical
Multi-wavelength light therapy
Dr. Todd Ovakaitys
Why you should save the umbilical cord
ADVERTISEMENT
3 Apps to Help You Decrease Eczema Itching
To make your journey even easier, there are some great apps that can help you manage your eczema by guiding you through meditations and mindfulness practices. Here are three I highly recommend:
1. The Tapping Solution App (Eczema Series)
This app offers an Eczema Series that combines tapping (also known as Emotional Freedom Techniques) with mindfulness to reduce stress and soothe your skin. It’s especially helpful if you’re prone to stress-induced flare-ups, as it helps you release tension and calm your nervous system. It has sessions for kids and adults. Here is 50% off.
2. Calm
Calm is one of the most popular meditation apps and is known for its soothing sounds, guided meditations, and relaxation techniques. Its “Sleep Stories” and “Breathing Exercises” are excellent for helping reduce stress and promoting relaxation, both of which can have a positive effect on eczema.
3. Insight Timer
Insight Timer is another excellent resource, offering thousands of free guided meditations and breathing exercises. The app allows you to tailor your meditation practice to your specific needs, whether you need help with stress management or deep relaxation.
Join My Online Eczema Program for Daily Support
If you’re looking for a comprehensive approach to managing eczema, I invite you to join my Online Eczema Program. Here, you’ll get a personalized plan of action, along with daily support from a team of experts—physicians, naturopathic doctors, health coaches, and a vibrant community of people who are on a similar journey. Together, we’ll tackle your eczema from all angles—nutrition, lifestyle, supplements, and stress management—so you can finally experience the relief you deserve.
Meditation activates the parasympathetic nervous system.
Meditation helps reduce the stress that exacerbates the itch.
Getting Started: Your First Meditation for Eczema
You don’t need to sit in a dimly lit room for an hour chanting “Om” (unless you want to!). A simple, 5-10 minute daily meditation practice is all it takes to start seeing results.
Here’s how to get started:
1. Find a Quiet Spot: This could be anywhere—a quiet room, your bed, or even a peaceful spot in your home. The goal is to be in a space where you won’t be distracted.
2. Sit Comfortably: You don’t need to sit cross-legged or in a specific position. Just find a comfortable seat where your spine is straight, and you can relax your body.
3. Focus on Your Breath: Take deep, slow breaths in through your nose and out through your mouth. Focus on the sensation of the breath as it enters and leaves your body. If your mind starts to wander (which it will!), gently bring your focus back to your breath.
4. Scan Your Body: As you breathe, do a quick scan of your body. Start at the top of your head and work your way down to your toes, noticing any areas of tension or discomfort. When you reach your eczema-affected areas, breathe into them and imagine them calming down.
5. Stay Present: The key to meditation is staying in the present moment. If your thoughts drift, gently acknowledge them and return to your breath. Even just 5 minutes of this can have a profound impact.
Consistency is Key!
Just like any biohack, consistency is crucial. Meditation is not a magic cure that will heal your eczema overnight (although that would be amazing, right?). But if you stick with it, you’ll start noticing changes—less stress, more relaxation, and clearer skin.
So, if you’re tired of the endless cycle of creams, ointments, and antibiotics, it’s time to take a step back—and meditate your way to healthier skin. You’ve got nothing to lose (except maybe the stress), and everything to gain.
For more holistic tips and insights into managing eczema, check out my other blog posts at dranamaria.com/blog, where you can find more tools, expert advice, and inspiration for your eczema journey.
Let me know how it goes! Have you tried meditation as part of your eczema journey? I’d love to hear about your experience.
In Good Health,
Dr. T
