The amino acid L-theanine is known for helping people feel calm without drowsiness. But there’s one more thing that can make this beneficial ingredient even more powerful.
When you mix L-theanine with practices like meditation, it can help manage stress and promote mental clarity. We’ll explore how you can maximize these benefits with meditation and relaxation techniques.
What is L-theanine?
L-theanine is a natural substance found in certain types of tea and some mushrooms. It promotes creation of alpha brain waves, which are linked to feeling relaxed while being awake.
L-theanine also helps to support levels of calming brain chemicals like GABA, serotonin, and dopamine.
Benefits of L-theanine
L-theanine is believed to be a highly beneficial compound. You can find this ingredient in the form of a capsule. It may also be added to beverages, supplements, and other wellness products.
Here are some of the effects L-theanine has been studied for:
- Stress Management: Support for management of stress
- Focus: Supports attention and cognitive performance
- Sleep Quality: Promotes relaxation without sedation, aiding restful sleep
- Mood Regulation: L-theanine supports serotonin and dopamine, which may result in a better mood
The Science Behind L-theanine and Relaxation
L-theanine has been studied for making people feel relaxed. But what does science say?
Scientifically, there are two key points when it comes to L-theanine and relaxation: alpha brain waves and neurotransmitter modulation.
Alpha Brain Waves
L-theanine helps to manage alpha waves in the brain. These occur when the brain is still alert but relaxed. It’s a feeling commonly associated with things like drinking tea and meditating.
This is why taking L-theanine as a supplement may help you get into a better meditation state, making your relaxation practice stronger.
Neurotransmitter Modulation
Neurotransmitters are chemical substances that carry messages through the nervous system.
- GABA: The main neurotransmitter in the brain that promotes feelings of calmness.
- Serotonin: Also known as the “feel good” transmitter, serotonin regulates appetite, mood, and sleep.
- Dopamine: Dopamine is associated with motivation, pleasure, and reward.
By making more GABA, serotonin, and dopamine in the brain, L-theanine may help to manage stress hormones like cortisol. This calms the mind, which is also great for meditation.
Combining L-theanine with Meditation
L-theanine and meditation each have similar benefits, so why combine them?
Meditation naturally manages more of the alpha brain waves we already discussed. When you take L-theanine as an addition, it can support these natural effects and help you reach a deep meditation state faster.
In other words, L-theanine and meditation may enhance each other when used in combination.
How to Use Them Together
To use L-theanine and meditation together, follow these instructions:
- Timing: Take L-theanine 30 minutes before meditation to allow it to take effect
- Amount: The usual amount is between 100-200 mg of L-theanine. You can take it in capsule form or find a product, like mushroom gummies, to make it more convenient
- Consistency: Practice meditation regularly while taking L-theanine for cumulative benefits
Relaxation Techniques to Enhance L-theanine Benefits
L-theanine and meditation work best together. Here are some helpful relaxation techniques to try:
Breathing Exercises
Deep breathing can help you enter a more relaxed state.
- Sit or lie down in a comfortable and quiet place.
- Breathe in slowly through your nose for 4 seconds.
- Hold your breath in for a count of 5-7 seconds.
- Slowly breathe out through your mouth for 8 seconds.
Focus on the movement of your belly as you breathe, and think about releasing tension every time you exhale.
Progressive Muscle Relaxation
This technique can help you relax your entire body, one muscle group at a time.
- Sit or lie down in a comfortable location.
- Take a few slow, deep breaths to feel relaxed.
- Starting with your feet, tense the muscles for a few seconds, then slowly release for 10 seconds.
- Move up to your legs and repeat these steps, then follow with your hips, abdomen, shoulders, and face.
- Notice how relaxed your entire body feels with your eyes closed.
Mindfulness Meditation
Mindfulness meditation can help you focus on the present while in a relaxed state.
- Find a comfortable seated position without distractions.
- Take deep breaths in through your nose and out through your mouth.
- Let your breath flow naturally, but notice all of the movements in your body.
- Listen to and acknowledge all of your thoughts.
For the best results, try practicing mindfulness meditation for at least a few minutes each day.
Maximizing Benefits of L-theanine
- Make a plan for incorporating L-theanine into your day. Set a fixed time for taking your supplement and doing a meditation or relaxation activity.
- Incorporate light stretching or relaxation techniques throughout the day. You can do this using an app on your phone between tasks.
- Consider taking L-theanine about one hour before bed for a relaxing nighttime ritual. You can include deep breathing and meditation for improved sleep.
- Choose a quiet, comfortable space free from distractions to practice meditation.
- In addition to L-theanine supplements, drink plenty of water throughout the day to support overall well-being.
After starting to incorporate L-theanine into your daily routine, you can write in a diary about your experiences to see the positive changes in your stress and mental clarity.
L-theanine, Meditation, and Relaxation Techniques
Combining L-theanine with meditation and relaxation techniques is a strong foundation for improving mental clarity and stress.
With the right supplement product, you can take advantage of the many benefits of L-theanine in your daily routine.