Brain waves for Bliss: Nurturing Well-being through Neuro-Harmony

Our brains are made up of millions of neurons that use electrical signals to transmit information. When these neurons fire together as a group in a certain manner, often intending to signal other groups of neurons, they produce what are known as brain waves. These brain waves are constantly produced at all frequencies.

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Types of brain waves

There are five different frequencies of brain waves: Alpha, Beta, Theta, Gamma and Delta. One of these frequencies dominates a given situation.

• Alpha waves are waves having a frequency of 7-14 cycles per second. These waves are the bridge between the Beta and Theta states and are typically produced when the mind is in a very relaxed meditative state. Mental phenomena, such as daydreaming and fantasizing, are governed by Alpha waves.
• Beta waves are waves having a frequency of 14-28 cycles per second. These waves are produced when you are in a conscious state and engaging in activities such as thinking, talking, or doing anything requiring low mental activity, while being fully awake.
• Theta waves are waves having a frequency of 4-7 cycles per second. These waves indicate a very deep state of relaxation and are produced during hypnosis and dreaming.
• Gamma waves are those waves having a frequency between 40 to 5000 cycles. These waves are produced particularly when you are learning and processing information.
• Delta waves are waves having a frequency of 0-4 cycles per second. These waves are produced when you are in a deep sleep.

Healing benefits of brain waves

Out of these waves, certain frequencies (particularly in the Alpha, Theta and Theta-Gamma states) have been discovered to produce restorative benefits for the body and mind, such as:

• Synchronizing both the hemispheres of the brain
• Invoking vivid mental imagery spontaneously
• Facilitating creative thinking and imagination
• Increasing verbal ability and performance
• Alleviating stress and reducing anxiety
• Facilitating deep bodily relaxation
• Stimulating endorphin release
• Enhancing mental clarity
• Reducing pain

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Strategies to heal holistically using brain waves

1. Meditation and mindfulness

Meditation and mindfulness are two practices that have been linked to various health benefits. One study observed that meditation and mindfulness can also help produce alpha waves (Sacchet et al, 2015). Meditation could be as simple as sitting still with your eyes closed for 10-15 minutes, while focusing your attention on your breath. You could also add an element of visualization to your meditation practice. For example, you could picture yourself in a peaceful setting. It could be anything of your choice – beaches, mountains, meadows, etc. After choosing the setting, vividly imagine other features of the scenario such as the sounds, sights, and scents. Let your mind loose as you visualize.

2. Body scan

The practice of body scan starts with shifting your attention slowly to different parts of your body one by one. As you do so, pay attention to any sensations or tensions in that specific part of your body. If you notice any, release that sensation as you exhale. Practising Progressive Muscle Relaxation, a strategy similar to body scanning, could also help in relaxing your body and mind. For this technique, find a quiet environment free from distractions. Wear comfortable clothing for this practice. Lie on the floor or recline on a chair, resting your hands on your lap or the arms of the chair. Inhale and exhale slowly and deeply.

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Now, focus your attention on the following parts of your body, wherein you squeeze that muscle group and hold it tight for 15 seconds and then slowly release the tension while counting for 30 seconds. The muscle groups include your forehead, jaw, neck and shoulders, arms and hands, buttocks, legs and feet.

3. Neurofeedback

Neurofeedback is a type of biofeedback where your brain’s electrical activity is recorded as you respond in real-time. In this technique, you will also be taught to adjust and manipulate your brain waves as needed. Dadashi et al (2014) conducted a study wherein they compared the effect of neurofeedback on Generalized Anxiety Disorder to a control group. The findings showed that those who received training in neurofeedback were able to increase the amplitude of Alpha brain waves, as a result of which they experienced calmness and anxiety reduction.

4. Yoga or Tai Chi

Practising Yoga, Tai Chi, walking meditation or any other activities involving mild, repetitive movements requiring focus can help in quieting the mental chatter and relaxing the body. These activities can help induce a trance-like state where you can reshape your beliefs and thought patterns about your mind, body and life. With practice, you can close the gap between your real self and your ideal self.

5. Binaural beats

Binaural beats are audio illusions that resonate on different frequencies and could help produce different brain waves. When you listen to binaural beats through headphones, your brain is listening and perceiving a beat that is not there. This illusion along with breathwork can facilitate a meditative state.

6. Biofeedback

In addition to neurofeedback, you can also use biofeedback. In this technique, you use auditory and/or visual feedback to recognize physical manifestations of stress and anxiety and control some of the bodily functions such as blood pressure, heart rate, muscle tension, etc. Now that you know that your brain holds immense healing potential, why not try one or many of the activities suggested above? It is also advisable to reach out to a mental health professional if you feel like you need further guidance.