mind
Neuroplasticity Improvement
Neuroplasticity Improvement refers to favorable changes in how the brain is organized and connected. It can include measurable differences in functional connectivity between brain regions and possible changes in gray matter density, as assessed through neuroimaging methods.
See how Neuroplasticity Improvement fits within the mind category and explore the topic in a clear, focused overview.
These are research findings, not promises. Most options have little evidence, and results differ from person to person.
What may help
What studies found for each option, best evidence first.
18 options:6 some evidence8 not enough evidence1 not tested in people2 personal stories only1 no benefit found
DancepracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 3 studies with a clear result found a benefit. Strongest study: a systematic review of studies.
A review described two studies in which dance-based programs were associated with greater hippocampal volume or less right hippocampal atrophy; the analysis included 124 people. These findings concern structural changes in the hippocampus rather than a directly measured improvement in everyday function.
Open the Dance pageYogapracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit. Strongest study: a systematic review of studies.
A 2026 review of randomized trials reported that Kundalini Yoga improved hippocampal structure. A separate review described MRI findings suggesting possible changes in gray matter density and brain connections.
Open the Yoga pageCardiopracticeSome evidence it helpsSize of effect: Large
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit. Strongest study: a pooled analysis of several trials.
A pooled analysis whose designs were not recorded found an increase in CA2/3 volume in the aerobic exercise training group, but not in the functional strength training group. A separate randomized controlled trial reported a 0.62% annual increase in left POrG volume following aerobic exercise.
Open the Cardio pageMindfulness MeditationpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
In a 2025 trial with 76 participants, the stress-reduction group had a larger surface area in the right superior frontal region than the usual-care group. A 2024 pilot with 23 participants also reported an association with larger right hippocampal volumes after MBSR.
Open the Mindfulness Meditation pageMeditationpracticeSome evidence it helpsSize of effect: Not known
Some human studies found a benefit. More research could change this.
All 4 studies with a clear result found a benefit. Strongest study: a randomized controlled trial.
Pooled analyses whose study designs were not recorded found greater cortical thickness in the right angular gyrus and right posterior parahippocampal gyrus among LTPs than controls, and greater right TPJ activation during meditation; the outcome analysis included 131 people. A separate analysis of 23 people reported increased cortical thickness in the right insula and somatosensory cortex among MBSR trainees.
Open the Meditation pageSwimmingpracticeSome evidence it helpsSize of effect: Large
Some human studies found a benefit. More research could change this.
All 2 studies with a clear result found a benefit. Strongest study: a systematic review of studies.
A 2026 systematic review whose pooled study designs were not recorded found stronger motor cortical inhibition among highly skilled and competition swimmers than among inexperienced swimmers, especially in water conditions. A 2025 quasi-experimental study of 20 participants also reported brain-region differences.
Open the Swimming pageMassagepracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a systematic review of studies.
Pooled analyses whose designs were not recorded found that plasma BDNF increased over 4 wks in 25 people in its neuroplasticity analysis.
Open the Massage pageTai ChipracticeNot enough evidence
Too few or too small studies to know if it works.
The one study found a benefit. Strongest study: a randomized controlled trial.
After 12 weeks of Tai Chi Chuan practice, a randomized trial reported increased resting-state functional connectivity between the PCC and the right putamen/caudate compared with the control group.
Open the Tai Chi page
Comparing practices
- CardioSome evidence it helpsSize of effect: Large2 trials
- MeditationSome evidence it helps3 trials
- SwimmingSome evidence it helpsSize of effect: Large2 trials
The expert view shows every study, dose protocol and source.
What may help
Linked to improving it18 listedStart here
Most likely to help, from the evidence we have
- →PracticesDanceCertaintyMediumSourceRCT3 other sources
A review described two studies in which dance-based programs were associated with greater hippocampal volume or less right hippocampal atrophy; the analysis included 124 people. These findings concern structural changes in the hippocampus rather than a directly measured improvement in everyday function.
Who was studied
- Healthy people and patients
Open DanceStudy result
Two studies observed a positive impact of dance-based intervention over control condition on structural neuroplasticity in the hippocampus; Kropacova et al.: IG > CG: ↑ right and total hippocampal volume; Blumen et al.: ↓ right hippocampal atrophy
- →PracticesYogaCertaintyMediumSourceRCT2 other sources
A 2026 review of randomized trials reported that Kundalini Yoga improved hippocampal structure. A separate review described MRI findings suggesting possible changes in gray matter density and brain connections.
Who was studied
- Healthy people and patients
- Anxiety Generalized
- Insomnia
- Lyme Disease
- Mild Cognitive Impairment
- Ocd
- Ptsd
Open YogaStudy result
KY significantly improves ... hippocampal structure
- →PracticesCardioCertaintyMediumSourceRCTLarge effect2 other sources
A pooled analysis whose designs were not recorded found an increase in CA2/3 volume in the aerobic exercise training group, but not in the functional strength training group. A separate randomized controlled trial reported a 0.62% annual increase in left POrG volume following aerobic exercise.
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Who was studied
- Healthy people and patients
Open CardioStudy result
Tukey post-hoc tests revealed significant volume increases between timepoints t0 and t6 for CA2/3 (d = 1.27, CI [0.61–1.93], p_tukey < 0.001)... in the AET, but not in the FSBT group.
- →PracticesMindfulness MeditationCertaintyMediumSourceRCT2 other sources
In a 2025 trial with 76 participants, the stress-reduction group had a larger surface area in the right superior frontal region than the usual-care group. A 2024 pilot with 23 participants also reported an association with larger right hippocampal volumes after MBSR.
Who was studied
- People with a condition
Open Mindfulness MeditationStudy result
Participants from Stress reduction group had significantly larger surface areas in the right superior frontal region as compared to the Usual care group (90%CI: 0.023–0.029, p=0.03)
- →PracticesMeditationCertaintyMediumSourceClinical5 other sources
Pooled analyses whose study designs were not recorded found greater cortical thickness in the right angular gyrus and right posterior parahippocampal gyrus among LTPs than controls, and greater right TPJ activation during meditation; the outcome analysis included 131 people. A separate analysis of 23 people reported increased cortical thickness in the right insula and somatosensory cortex among MBSR trainees.
Who was studied
- Healthy people and patients
Open MeditationStudy result
Greater cortical thickness in right angular gyrus and right posterior parahippocampal gyrus in LTPs vs. controls (corrected p < 0.05); increased right TPJ activation during meditation in LTPs vs controls (p < 0.01)
- →PracticesSwimmingCertaintyMediumSourceClinicalLarge effect2 other sources
A 2026 systematic review whose pooled study designs were not recorded found stronger motor cortical inhibition among highly skilled and competition swimmers than among inexperienced swimmers, especially in water conditions (42% + 8% inhibition, d = 0.97, 95% CI = 0.51–1.43). A 2025 quasi-experimental study of 20 participants also reported brain-region differences.
How big is the effect
Large effectA big difference on average. Check how strong the evidence is.
Open SwimmingStudy result
Highly skilled and competition swimmers demonstrate stronger motor cortical inhibition than inexperienced ones, especially in water conditions (42% + 8% inhibition, d = 0.97, 95% CI = 0.51–1.43)
Low probability(11)(0)(11)
- →PracticesMassageCertaintyLowSourceClinical1 other source
Pooled analyses whose designs were not recorded found that plasma BDNF increased over 4 wks in 25 people in its neuroplasticity analysis.
- →PracticesTai ChiCertaintyLowSourceClinical1 other source
After 12 weeks of Tai Chi Chuan practice, a randomized trial reported increased resting-state functional connectivity between the PCC and the right putamen/caudate compared with the control group.
Who was studied
- Healthy people
Open Tai ChiStudy result
We found an increased rsFC between the PCC and right putamen/caudate after 12 weeks of Tai Chi Chuan practice compared to the control group
- →PracticesCyclingCertaintyLowSourceClinical1 other source
In a randomized trial of 12 healthy people, MEP amplitude increased significantly from baseline to Post-10 and Post-15 in both the HW groups (both z < −7.07, both P < 0.001).
Who was studied
- Healthy people
Open CyclingStudy result
MEP amplitude increased significantly from baseline to Post-10 and Post-15 for both the HW ... (both z < −7.07, both P < 0.001)
- →PracticesHatha YogaCertaintyLowSourceClinical2 other sources
A cross-sectional comparison of 14 people found higher gray matter volume in several brain regions among yoga practitioners than among controls. This comparison does not establish that yoga caused the difference.
Who was studied
- People with a condition
Open Hatha YogaStudy result
compared to controls, YMP exhibited significantly higher GM volume in a number of regions including frontal (i.e., bilateral orbital frontal, right middle frontal, and left precentral gyri), limbic (i.e., left parahippocampal gyrus, hippocampus, and insula), temporal (i.e., left superior temporal gy
- →PracticesAcceptance and Commitment Therapy (ACT)CertaintyLowSourceClinical1 other source
In a pilot study of 9 people with chronic pain, ACT was associated with changes in connectivity between pain-network regions, including decreases between the left putamen and right insula and between the left insula and right thalamus.
Who was studied
- People with a condition
Open Acceptance and Commitment Therapy (ACT)Study result
Four pain nodes displayed functional connectivity changes associated with ACT treatment... connectivity between both the left putamen and right insula, as well as the left insula and right thalamus, of the pain network decreases pre- to post-ACT.
- →PracticesHigh-Intensity Interval Training (HIIT)CertaintyLowSourceReview1 other source
A review described improved motor-skill retention compared with controls and modest neuroplastic changes, but a human benefit has not been established.
Who was studied
- People with a condition
- Coronary Artery Disease
- Heart Disease
- Heart Failure
- Stroke
Open High-Intensity Interval Training (HIIT)Study result
Nepveu et al. demonstrated that HIIT improved motor skill retention compared to controls, with modest neuroplastic changes observed in participants.
- →PracticesPsychotherapyCertaintyLowSourceReview1 other source
A review proposes that exposure does not erase original fear learning, but instead creates new safety or non-threat associations that inhibit fear expression under certain conditions. This account is not supported by human evidence.
Who was studied
- People with a condition
Open PsychotherapyStudy result
exposure does not erase original fear learning. Rather, it creates new safety or non-threat associations that inhibit fear expression under certain conditions
- →PracticesTENS / EMS TherapyCertaintyLowSourceReview1 other source
A review describes electrical stimulation as inducing synaptic plasticity and neural-circuit reorganization, processes discussed in relation to functional recovery. Human evidence has not established this effect.
Who was studied
- People with a condition
Open TENS / EMS TherapyStudy result
ES also induces synaptic plasticity, the ability of synapses to adapt and strengthen in response to neural activity, facilitating the establishment of new connections and neural circuit reorganization critical for functional recovery.
- →PracticesTranscendental MeditationCertaintyLowSourceAnecdotal1 other source
This effect was mentioned in 2 of 254 Reddit reports discussing it.
- →PracticesLoving-Kindness Meditation (Metta)CertaintyLowSourceTheoretical2 other sources
Neuroplasticity is proposed as a possible effect, but human evidence has not established this outcome.
Open Loving-Kindness Meditation (Metta)Who was studied
- Healthy people
- →PracticesBrain Games / PuzzlesCertaintyLowSourceTheoretical1 other source
A proposed rationale is that novel, challenging cognitive tasks may promote neuroplasticity and strengthen neural networks; this is an expert-knowledge rationale, not a reported trial finding.
Open Brain Games / PuzzlesStudy result
Engaging in novel, challenging cognitive tasks may promote neuroplasticity and strengthen neural networks.
Very low probability(1)(1)(0)
- →SupplementsTurkey TailCertaintyVery lowSourceAnecdotal1 other source
This effect was mentioned in 2 of 232 Reddit reports discussing it.
Practices compared
Practices with at least one trial of their own for this goal. Ranked by how sure the evidence is, then effect size.| Practice | How sure | Effect size | Own trials | What worked in trials |
|---|---|---|---|---|
| Cardio | CertaintyMediumSourceRCT | Large effect | 2 trials or pooled analyses | 45–50 min · 2–2.5×/week · 12–19 weeks |
| Swimming | CertaintyMediumSourceClinical | Large effect | 2 trials or pooled analyses | |
| Meditation | CertaintyMediumSourceClinical | 3 trials or pooled analyses | 15–83 min · 1–4×/week · 4–6 weeks | |
| Mindfulness Meditation | CertaintyMediumSourceRCT | 2 trials or pooled analyses | ||
| Dance | CertaintyMediumSourceRCT | 1 trial or pooled analysis | ||
| Yoga | CertaintyMediumSourceRCT | 1 trial or pooled analysis | ||
| Acceptance and Commitment Therapy (ACT) | CertaintyLowSourceClinical | 1 trial or pooled analysis | ||
| Cycling | CertaintyLowSourceClinical | 1 trial or pooled analysis | ||
| Massage | CertaintyLowSourceClinical | 1 trial or pooled analysis | ||
| Tai Chi | CertaintyLowSourceClinical | 1 trial or pooled analysis |
What worked in trials: From the smallest to the typical amount in the trials that found this benefit. Not the most anyone did, not a target and not a limit.
How to read the evidence
Evidence tier — overall strength of the evidence for the whole compound
- StrongWell established — backed by strong, consistent human research.
- ModerateSome genuine support, but mostly from small or lower-quality studies. Promising, not proven.
- PreliminaryEarly-stage evidence — a promising hypothesis, not an established effect yet.
- LimitedVery limited evidence — treat this as a hypothesis, not proof.
- InsufficientNot enough good evidence to draw conclusions yet.
Certainty — how sure we can be that the effect is real
- Very highVery sure — strong, consistent evidence
- HighFairly sure — consistent evidence from good studies
- MediumModerately sure — new studies could change this
- LowNot sure — little or mixed evidence
- Very lowVery unsure — almost no usable evidence
Source — where the data comes from
- Meta-analysisPooled analysis of many trials — the strongest evidence
- RCTRandomized controlled trial — a strong human study design
- ClinicalA human clinical study
- Reference knowledgeFrom general health-science or pharmacology references, not a study of this exact claim
- Animal researchStudied in animals, not humans
- Community reportsAggregated user reports — anecdotal signal, not evidence
- TheoreticalMechanism-based reasoning, not yet tested
Study grade — quality of each underlying study (A best, D weakest)
- AHigh-quality — strong, consistent human trials
- BGood — solid evidence with some limitations
- CModerate — limited, small, or mixed-quality studies
- DWeak — preliminary, indirect, or animal-only
Confidence — how strongly the sources back a finding
A 0–100 score from study quality and agreement
Most supplement evidence is graded C–D. Read it as preliminary signal, not proof.
Full write-up
What is it
Neuroplasticity Improvement refers to favorable changes in how the brain is organized and connected. It can include measurable differences in functional connectivity between brain regions and possible changes in gray matter density, as assessed through neuroimaging methods. This outcome is not defined by one specific feeling or symptom; it describes brain-level changes that may be observed in research involving practices or substances such as Swimming, Tai Chi, Yoga, or Caffeine.
How interventions help
Interventions linked with Neuroplasticity Improvement fall into several broad groups: physical activity, mind–body practices, caffeine, and supplements. The human findings primarily describe changes seen on brain imaging, including altered functional connectivity, cortical thickness, gray matter density, and connectivity between specific brain regions. These measures indicate changes in brain structure or communication, but they do not by themselves establish how a person will feel or function.
Timing differs between approaches. In the Tai Chi research, changes in resting-state functional connectivity were observed after 12 weeks of practice. Caffeine was studied using a standard dose, although the available finding does not specify how quickly any change appeared or whether it continued after use stopped. For the other practices and supplements, the findings provided here do not establish a consistent onset time, required duration, need for continuous use, or persistence after stopping.
The type of evidence also affects how the findings should be interpreted. Meditation and physical or mind–body practices have been associated with imaging differences, while the Hatha Yoga evidence is cross-sectional, so it cannot show whether practice caused the differences or whether people with those differences were more likely to practice. Yoga findings are described as theoretical, and the supplement-related reports are anecdotal rather than human clinical evidence. The populations studied were mixed or not specified, so it is not clear that the findings apply equally across health conditions, ages, or levels of prior experience.
Overall, the evidence points to several potentially different ways of influencing brain structure or connectivity, but it does not define one shared mechanism, a universal schedule, or a reliably persistent effect.
Choosing guidance
For readers prioritizing evidence from human participants, Swimming, Caffeine, Tai Chi, Yoga, Meditation, and Hatha Yoga are the more relevant options to compare. The research generally examines changes in brain imaging or connectivity rather than how quickly someone feels a difference, so these findings do not establish an immediate effect or how long any change lasts. For Tai Chi, one reported finding followed 12 weeks of practice; comparable timing is not provided for the other options.
The amount and schedule are also important limitations. Caffeine is described using a standard dose, but no more specific amount or timing is provided. The practice-based options do not have a session frequency or duration specified here, so they cannot be meaningfully compared on how much practice is needed. Hatha Yoga findings describe existing practitioners, which does not by itself show that starting the practice causes the observed differences.
Omega-3, Reishi, Saccharomyces Boulardii, Turkey Tail, and Vitamin B9 (Folate) may appeal to readers interested in exploratory options, but their support here comes from anecdotal reports rather than human research. That makes them less suitable when the priority is evidence from controlled or clinical studies. No listed option has reported conflicting evidence, although the studies do not all address the same populations: some do not specify health status, while others include mixed groups. Applicability to a particular person or condition therefore remains uncertain.