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An object at rest stays at rest and an object in motion stays in motion with the same speed and in the same direction unless acted upon by an unbalanced force. Dr Daniel G Amen is a clinical neuroscientist, psychiatrist, Distinguished Fellow of the American Psychiatric Association and CEO of Amen Clinics, Inc in the US.
You know that your brain controls your body, but did you also know that your body controls your brain?
The activity in your brain changes every second based on what your body is doing — a process called biofeedback. Your brain is perfectly capable of noticing what’s going on with your body — heart rate, breathing, muscle tension, sweating — and in fact, it does all the time anyway. Your brain is constantly receiving signals from the rest of your body informing it of the environment and telling it how to think and feel.
A gnawing feeling in your stomach could mean that you’re hungry or it could just be that you are feeling anxious about that meeting tomorrow. The neural signals for your heart rate, breathing, digestion and other bodily functions are carried by the vagus nerve which runs throughout your upper body ending in your brain where they’re given meaning. Unknowingly, people tend to automatically generate many types of negative biofeedback, especially in the case of depression.
Heart rate variability (HRV) is the change in the time interval between heartbeats and is directly related to a person’s health.
When a person is depressed, they have less activity in their vagus nerve, which means their heart does not change speeds as much, instead remaining steady.
HRV is affected by many factors including aerobic fitness, age, genetics, body position, time of day, and health status.
Many studies have correlated learning to regulate HRV or achieving greater HRV coherence with physical and emotional health benefits including: enhanced cognitive function and memory, reduced cortisol levels, anxiety, and blood pressure, and increased mood and physical stability. In HRV biofeedback training using equipment, a computer would analyze your heart rate and respiration, usually via a finger monitor to measure coherence. When healing from a brain injury, I learned how to do this in neurofeedback therapy and even bought a home device for my son to learn to calm himself. But you don’t have to have equipment to use your body to alter your brain or to stimulate your vagus nerve. Splash cold water on your face – Rinsing your face with cold water stimulates your vagus nerve. Stand Up straight – Studies have shown that standing up straight in a more confident posture makes you feel more decisive and confident in your own thoughts and beliefs.
Relax your jaw and tongue – When stressed, you tend to clench your teeth and tense your tongue.

Change your breathing – Taking long, deep breaths into your tummy, slows your heart rate and activates the calm, parasympathetic nervous system. Clench and relax – Sometimes it’s actually helpful to clench your muscles and relax them to fully know the difference. Debbie Hampton recovered from depression, a suicide attempt, and brain injury to become an inspirational writer and brain health educator. Connect with her on Facebook and start learning the steps to a better you today with her book Beat Depression And Anxiety By Changing Your Brain which outlines simple practices, easy to implement in your daily life. Reset.Me provides accurate journalism on natural therapies and medicines to enhance the mind, body, and spirit. The team behind Reset.Me endeavors to build a community that connects like-minded individuals worldwide to promote the sharing of knowledge and experiences. CHANGE YOUR BRAIN, CHANGE YOUR BODY shows you how to take the very best care of your brain. You may have heard of and thought that biofeedback required some equipment, like a finger heart rate monitor or software application.
Information coming from your senses first gets interpreted by your brain as emotion, and then your brain adds its own subjective “special sauce” to produce feelings. Many physical sensations, like a queasy stomach, tight muscles, or miscellaneous aches and pains, have an emotional component which your brain may be correctly or incorrectly adding on.
For example, frowning or scowling expressions and timid or withdrawn postures increase feelings of sadness. HRV is regulated by the autonomic nervous system which is made up of your parasympathetic nervous system (PNS), the calming brakes of your nervous system, and the sympathetic nervous system (SNS), the gas pedal of your nervous system. This is so significant that one treatment for stubborn depression is electrical stimulation of the vagus nerve. During exercise, HRV decreases as heart rate increases. Generally, increased HRV with longer intervals is found in a well conditioned heart at rest.
In states of stress, anxiety, anger, and sadness the variation tends to be disordered and chaotic. This information is fed back to the person training in real-time, so that they can learn how to alter coherence. If you’re feeling overwhelmed, stressed or anxious try filling a sink with cool water and splashing your face.
While just listening to music works, making music has been shown to have an even greater positive effect. In the same way your brain thinks you’re happy when you smile, if your brow is furrowed and this muscle is tense, your brain interprets it as you being worried or upset.

Place your hand on your diaphragm, the center of your stomach a couple of inches below your lungs, and take slow, full breaths counting to six making your hand move in and out with each inhale and exhale. On her blog, The Best Brain Possible she writes about lifestyle, behavior, and thought modifications, alternative therapies, and mental health practices she used to rebuild her brain and life to find joy and thrive. With fifteen practical, easy-to-implement solutions involving nutritious foods, natural supplements and vitamins, positive-thinking habits, and, when necessary, highly targeted medications, Dr.
Studies have shown that people with depression have greater muscle tension which increases anxiety and lowers heart rate variability reinforcing the depression.
Your heart rate is intimately tied to the your bodily functions and emotional and mental states. In positive emotional states such as love and gratitude, the variation tends to be ordered and rhythmic. There are systems available for you to learn how to do this on your own, and with training, most people can easily learn to engage in slow, effortless diaphragmatic breathing at a rate that will synchronize breathing with their natural heart rhythms to put them into a state of heart coherence.
Posture is an important source of feedback not only for your brain but for those around you.
On bright days, wearing sunglasses will reduce squinting and relax this muscle making your brain feel calmer. Amen shows you how to: * Reach and maintain your ideal weight * Soothe and smooth your skin at any age * Reduce the stress that can impair your immune system * Sharpen your memory * Increase willpower and eliminate cravings * Enhance sexual desire and performance * Lower your blood pressure without medication * Avoid depression and elevate the enjoyment you take in life's pleasures. You can alter your brain’s function with conscious biofeedback simply by paying attention, which can have a huge impact on your thoughts, feelings, emotions, and stress level. I’m sure you can think of times when your heart raced with excitement or “missed a beat” in surprise. This state of rhythmic variation is known as coherence and is highly efficient and healthy for your mind and body. After you get the hang of it, you can practice diaphragmatic breathing anywhere without using anything. The most important muscles to relax are in your face, but don’t forget your hands, neck, butt, back, and stomach.
Whether you're just coming to realize that it's time to get your body into shape, or are already fit and want to take it to the next level, CHANGE YOUR BRAIN, CHANGE YOUR BODY is all you need to start putting the power of the brain-body connection to work for you today. One study even showed that standing up straighter increases energy while slouching decreases energy levels.

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