The Heart Beat of Anxiety Relaxation by Michael Logan
Anxiety relaxation
sounds like it is impossible to do, at first reading, doesn't it?
But the
search term anxiety relaxation probably refers to how to relax from anxiety, and
I can offer some experience there, having dealt with (and I am still dealing
with) a heightened startle response and hypervigilence since I was six years
old.
In fact, my children, once they learned that Daddy was really funny
looking when surprised by a loud noise behind him have taken great delight in
inducing a startle response by sneaking up behind me and yelling and then
running away.
My first antidote for my ever present over vigilence was
ethyl alcohol which works fast and works every time used.
However that
medication comes with some serious side effects, and I do not recommend it for
your anxiety relaxation.
What I can recommend after years of trying out
various tools, like Transcendental Meditation, Chi Gong, EEG Biofeedback, heart
rate variability biofeedback, bio-dots, handwarming biofeedback, progressive
muscle relaxation, Open Focus, physical exercise, sweat lodges, binaural beat
tapes, neurolinguistic programming, (after all, I am a counselor) is the heart
rate variability biofeedback tool which includes Open Focus and Cognitive
Behavioral Therapy components
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The one thing that makes this tool so
superior in my mind is that it is learned. I can cue the physiology on any given
heart beat and feel it happen. While the other tools I mentioned are powerful,
they require time and often I do not have that time available. In other words, a
learned behavior can be practiced on any given heart beat without equipment like
computers, sensors, head phones, ect. The training is portable.
So heart
rate variability biofeedback can be used as a lifestyle tool and not just as an
antidote to anxiety.
I can practice heart rate variability biofeedback
every five minutes for two heart beats to keep my heart beat coherent which
means that every cell in my body will beat on that frequency too, and when my
heart moves into that coherence I feel really good even though I have not gotten
richer or grown more hair.
In other words, anxiety relaxation is an
inside job. Anxiety Relaxation and Your Brain Fitness?
I first came
across heart rate variability biofeedback in the late 1990's and began using it
personally and professionally in 2000, so I had some years of experience
teaching it to my clients in domestic violence and anger management groups when
I first came across a reference to the brain fitness revolution that is going on
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And heart rate variability biofeedback has
been recommended as part of the tool set one needs to use to encourage
neurogenesis or the growth of new neurons daily (that is right, replacement
parts) and neuroplasticity, which is the term used to describe what neurons do,
sometimes within minutes, when they learn something new.
If you have a 62
year old brain like mine which occasionally forgets where its glasses are, then
you are probably interested in neurogenesis, which was only discovered a few
short years ago.
OK, so maybe this brain fitness stuff is very confusing
for you.
For a very clear and mostly jargon free overview, I suggest you
read Brainfit for Life written by Simon Evans,Ph.D
Isabel Marant Madrid. and Paul
Burghardt,Ph.D. who are neuroscientists at the University of
Michigan.
They write about the pillars of brain fitness and how attending
to those pillars prepares the brain for neurogenesis and
neuroplasticity.
Those pillars are physical exercise, the most important,
nutrition including antioxidants and omega 3 fatty acid, sleep, stress
management, since excess adrenalin and cortisol kill those new neurons, and
novel learning experiences, which usually consists of the kind of learning
involved in learning a new instrument or a new language.
Imagine my
surprise when I saw a recommendation for heart rate variability biofeedback from
one of the leading lights in the brain fitness field, Alvaro Fernandez
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For once I was actually ahead of the
curve.
So it turns out that living a brain fit lifestyle also impacts
your anxiety relaxation, much to the delight of your brain.
There are
also some computerized brain fitness tools available for you to try out in your
quest for neurogenesis.
The research is beginning to demonstate that
there is great viability in them. Hope you enjoy.
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