Reading for Mindfulness – World Book Night
Tonight, we celebrate World Book Night1 – an annual initiative by The Reading Agency which encourages people to read for pleasure. It’s all about helping us grow our imagination, make us more empathetic and understanding of other people and cultures and bring us joy!
They support the ‘proven power of reading by supporting readers to create social connections and improve their reading skills, as well as helping people manage their health and wellbeing through reading.’
Reading, mindfulness and gut health
When we think about ways to support gut health, food is often the first thing that comes to mind. But stress (or the lack of it) also plays a role in how well our gut functions. That’s where reading and mindfulness can step in.
Dr Maxton Pitcher, Love Your Gut expert, explains: “Stress can play a major role in influencing the working of the gut…it can also have a negative effect on your bowel function.”
Studies show that stress and depression can change the makeup of bacteria in the gut via stress hormones and inflammationI. Whilst a balanced diet can positively impact our gut bacteria2, managing stress through reading or mindfulness can have a positive effect on the gut-brain axis and our physical and mental health3.
The gut-brain axis explained
Imagine your gut and your brain as two best friends chatting via a dedicated phoneline. This phoneline is a complex network of nerves, hormones and biochemical signals that constantly exchange information between your gut and your brain.
For example, when you’re stressed or anxious, your brain sends signals down this phoneline (called the “vagus nerve”) to your gut which can then flare up digestive symptoms. Similarly, when your gut is unhappy it can signal this back up to your brain and potentially impact mood and emotions. Our gut bugs play a crucial role in maintaining the communication between the gut and the brain.4,5
What is mindfulness?
In our busy lives it is all too easy to rush from task to task without pausing for a moment to notice the world around us including how our bodies are feeling.
But practicing mindfulness – paying attention to the present moment – to our thoughts, feelings and external surroundings, can help us become aware of who we are, where we are and what we are doing without letting life overwhelm us, which in turn can help improve our mental wellbeing.
Mindfulness can help reduce stress, which can disrupt the gut’s natural balance. Mindfulness can also support the gut-brain axis, helping improve digestion, mood and overall wellbeing.
Mindful reading – a gut-friendly habit
One of the activities you can try is mindful reading – very apt for World Book Night!
Simply put, mindful reading is reading when your mind and body are calm and silent allowing you to pay attention to the words and the story without being preoccupied with other tasks or thoughts. This means, no multitasking or background music. This focused, immersive reading can act as a form of mindfulness, helping you unwind and de-stress – which, we know, is beneficial for your gut.
How to practice mindful reading:
- Find a quiet space – choose your spot wisely so that you are comfortable and can focus without any distractions.
- Set aside your reading time – allocate a specific time to read rather than trying to squeeze it in as and when.
- Take it slow – read slowly so you can engage fully with the text.
- Embrace your senses – involve all your senses: sight, hearing, touch, smell and taste when reading your story.
- Feel the emotions – connect with the characters and immerse in their world and feelings.
- Practice makes perfect – mindful reading requires practice to become a habit.
Reading inspiration – Reading Agency
This year, The Reading Agency is showcasing a new Quick Reads series – short books and great stories by bestselling authors written in an accessible and easy to read style.
Or you could try a book from one of these lists:
UK: Best new books to read – The Independent
Ireland: 22 Irish books to look out for in 2025 – Journal.ie
References
- worldbooknight.org (accessed 8 April 2025)
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7213601/ (accessed 8 April 2025)
- https://pubmed.ncbi.nlm.nih.gov/38921323/ (accessed 8 April 2025)
- Mayer et al. (2022). Ann Rev Med, 73: 439–453.
- Margolis et al. (2021). Gastroenterology, 160(5): 1486–1501