Hypothesis

A relaxed DMN leads to equanimity and a feeling of presence.

A relaxed DMN supports a flexible sense of self.

Intro / Sources

The Default Mode Network (DMN) is a network in the brain, primarily comprised of the medial prefrontal cortex (mPFC) and the posterior cingulate cortex (PCC).

The DMN is associated with self referential thinking.
Source

The DMN is associated with depression and rumination.
Source

The DMN is associated with mind wandering.
Source

Mind wandering is often associated with unhappiness.
Source

The DMN is relaxed during meditation.
Sources (5)

The DMN is relaxed using psychedelics.
Source

The DMN is potentially implicated in predictive processing.
Source, Related

Practical Application

Major ways to relax the DMN:

1. Meditation
   • Meditation consistently reduces DMN activity, especially in the posterior cingulate cortex (PCC) and medial prefrontal cortex (mPFC).
     Source
2. Psychedelics
   • Psilocybin downregulates DMN connectivity, notably between the PCC and mPFC, and is linked to ego-dissolution.
     Source
3. Flow States
   • Flow reduces DMN activity and self-referential thinking by engaging task-positive networks.
     Source
4. Nature Exposure
   • Time in natural environments modulates DMN activity and reduces rumination and internal chatter.
     Source
5. Breathwork
   • Controlled breathing influences DMN connectivity, likely by engaging parasympathetic pathways and calming self-related processing.
     Source

Related:

The Predictive Processing Wellbeing Hypothesis

Additional Material:

Monks in an fMRI Machine
Meditation, Psychedelics, DMN (Griffiths)
Your Brain When Doing Nothing (Raichle)
Your Brain When Doing Nothing (Psychology Today)
What Holds us Back from Mystical Experience?

Last Updated

Maintained by Jesse Starks and Josh Wagner

Last Updated: 4/1/2025