Meditation for stress control

Dealing with stress the wrong way

When we are placed in situations of pressure or stress, our body responds in very negative ways. Such outcomes are mental fatigue, anxiety attacks, anger, frustration and all these can lead to other problems of the physical body. Many people tend to deal with such ‘problems’ with listen to music, resorting to drugs or alcohol, physical exercise and many others. But the solution is not to turn away from it but be able to control, reduce and on a higher level not be affected by it at all.

Now a team of researchers from China and the University of Oregon have developed an approach for neuroscientists to study how meditation might provide improvements in a person’s attention and response to stress. The study, done in China, randomly assigned college undergraduate students to 40-person experimental or control groups. The experimental group received five days of meditation training using a technique called the integrative body-mind training (IBMT). The control group got five days of relaxation training. Before and after training both groups took tests involving attention and reaction to mental stress.
The experimental group showed greater improvement than the control in an attention test designed to measure the subjects’ abilities to resolve conflict among stimuli. Stress was induced by mental arithmetic. Both groups initially showed elevated release of the stress hormone cortisol following the math task, but after training the experimental group showed less cortisol release, indicating a greater improvement stress regulation. The experimental group also showed lower levels of anxiety, depression, anger and fatigue than was the case in the control group.
“This study improves the prospect for examining brain mechanisms involved in the changes in attention and self-regulation that occur following meditation training,” said co-author Michael I. Posner, professor emeritus of psychology at the University of Oregon. “The study took only five days, so it was possible to randomly assign the subjects and do a thorough before-and-after analysis of the training effects.”

Integrative body-mind training

The IBMT approach was developed in the 1990s. Its effects have been studied in China since 1995. The technique avoids struggles to control thought, relying instead on a state of restful alertness, allowing for a high degree of body-mind awareness while receiving instructions from a coach, who provides breath-adjustment guidance and mental imagery while soothing music plays in the background. Thought control is achieved gradually through posture, relaxation, body-mind harmony and balanced breathing. The authors noted in the study that IBMT may be effective during short-term application because of its integrative use of these components.

IBMT has been found to improve emotional and cognitive performance, as well as social behavior, in people, said lead author Yi-Yuan Tang, a professor in the Institute of Neuroinformatics and Laboratory for Body and Mind at Dalian University of Technology in Dalian, China. Tang currently is a visiting scholar at the University of Oregon, where he is working with Posner on a new and larger study to be conducted in the United States.

The current study did not include direct measures of brain changes, although previous studies have suggested alterations have occurred in brain networks. Posner said the planned studies in the United States will include functional magnetic resonance imaging to examine any brain network changes induced by training.
In summary, the 11-member team wrote: “IBMT is an easy, effective way for improvement in self-regulation in cognition, emotion and social behavior. Our study is consistent with the idea that attention, affective processes and the quality of moment-to-moment awareness are flexible skills that can be trained.”
At this point, the findings suggest a measurable benefit that people could achieve through body-mind meditation, especially involving an effective training regimen, but larger studies are needed to fully test the findings of this small, short-term study, Posner said.

Introduction to brain frequencies

At any one moment, the human brain contains thousands of different brainwaves which are produced by the electrical signals transmitted between the billions of neurons from which the brain is constructed. Through the use of specialized equipment, such as an EEG (electroencephalography) it is possible to see and record all brainwave activity, which then allows for the brainwaves to be analysed and monitored. EEG recordings show that brainwaves change depending upon the activity of the monitored individual.

History

First discovered by biophysicist Gerald Oster at Mount Sinai Hospital in New York City, Brainwave Therapy sends pure, precisely tuned sound waves of different frequencies to your brain via stereo headphones. In his EEG research, Oster discovered that when different vibrations, or sound frequencies, are delivered to the brain separately through each ear (as with stereo headphones), the two hemispheres of the brain function together to “hear” not the external sound signals, but a third phantom signal. This signal is called a binaural beat, and it pulses at the exact mathematical difference between the two actual tones. For example, a signal of 100 Hz delivered to the left ear and a signal of 107 Hz delivered to the right creates a binaural beat of 7 Hz which in this case falls into the Alpha range.

Brainwave groups

There are many forms of brainwaves, but in essence they can be grouped into four distinct categories, each of which represents a different mental state. The four most recognized groups of brainwaves are; Alpha, Beta, Theta and Delta.
Alpha frequency
Alpha brainwaves are generated by the brain when in a relaxed but alert state. As discussed in another article here, each group carries a particular frequency, the alpha range is 8hz to 14hz. Alpha is generally a very desired frequency, and has many uses in terms of brain entrainment. It is a target frequency for many meditators, and is also very effective in reducing stress, anxiety and nervousness.
Beta frequency
At a frequency between 14hz and 30hz, beta brainwaves are the most dominant during times of high mental and physical activity. Stimulating beta brainwaves can lead to higher levels of concentration, improving learning ability and attention. Research into ADD and ADHD has also confirmed that increasing beta levels can be of benefit to those with that condition.
Theta frequency
Found during periods of dreaming, trance and hypnosis, theta brainwaves operate at a frequency of 4hz to 8hz. Theta is also used during entrainment to induce high levels of relaxation, and deep meditations. At low theta levels, the pineal gland can become stimulated which in turn can bring on mild visions, as well as enhance intuition and imagination.
Delta frequency
Associated with deep sleep, delta brainwaves are found between the frequencies of 0.5hz and 4hz. Delta entrainment is most regularly used to induce sleep and is actually a recognized aid for helping with insomnia. Individuals who are exceptionally skilled with meditation can sometimes attain delta brainwaves whilst remaining awake.

If you’ve never listened to any binaural beats or are just trying out brainwave programs which allow you to choose different frequencies, it’s a good idea to slowly reduce the frequency a little at a time, from Beta to Alpha and so on.
Don’t be too ambitious and immediately set a binaural beat of 4Hz, down from your normal Beta brainwave frequency of 14 plus Hz. If you do, you’re going to find it extremely uncomfortable.
It’ll be difficult for your mind to process all that energy without even having gone through Alpha state (7-14 Hz). What’s happening here is that each time you entrain your brain waves to a new lower frequency, your mind is building new neural pathways through your brain.
Each time you listen to a frequency, the neural pathways are strengthened as your mind and body physically adjust itself to the lower frequency.
It’s like training for a race. If you’re not fit enough to run a 100-yards race, it’s not likely that you’ll be able to immediately run a marathon.

Insomnia

Being unable to fall asleep, stay asleep or waking multiple times during the night are symptoms of insomnia.

Insomnia is a sleep disorder of difficulty initiating or maintaining sleep. People with insomnia have one or more of the following symptoms:

Difficulty falling asleep
Waking up often during the night and having trouble going back to sleep
Waking up too early in the morning
Having sleep that is not refreshing

Many different things can cause a person to suffer from insomnia. Things you eat or drink, such as caffeine or alcohol, are common causes of insomnia. It isn’t just stimulants or depressants that can cause insomnia thought. Eating rich or spicy food before bed is another common trigger.

Kinds of insomnia

There are two kinds of insomnia, 1) primary insomnia and 2) secondary insomnia. Primary insomnia means that a person is having sleep problems that are not directly associated with any other health condition or problem. Secondary insomnia means that a person is having sleep problems because of something else, such as a health condition (for example, asthma, depression, arthritis, cancer, or heartburn), pain, medicine they are taking; or a substance they are using (such as alcohol).

Insomnia also varies in how long it lasts and how often it occurs. Insomnia can be short-term (acute insomnia) or can last a long time (chronic insomnia). It can also come and go, with periods of time when a person has no sleep problems. Acute insomnia can last from one night to a few weeks. Insomnia is called chronic when a person has insomnia at least three nights a week for a month or longer.

There are still other ways to classify insomnia. One of the most common forms of insomnia is called psycho-physiological (“mind-body”) insomnia. This is a disorder of learned, sleep-preventing associations, such as not being able to sleep because either the body or your mind is not relaxed. People with this insomnia usually have excessive, daily worries about not being able to fall or stay asleep when desired and worry that their efforts to fall asleep will be unsuccessful. Many people with this condition are concerned that they will never have a good night of sleep again.

Stress is the most common cause of psycho-physiological insomnia. While sleep problems are common when going through a stressful event, some people continue to have sleep problems long after the stressful event is over. Sometimes the stress and sleep problems create an ongoing, worsening cycle of each problem.

Causes of insomnia

Acute insomnia can include:

Other significant types of life stressors (job loss or change, death of a loved one, moving)
Illness
Medications
Emotional or physical discomfort
Environmental factors such as noise, light, or extreme temperatures (hot or cold) that interfere with sleep
Things that interfere with a normal sleep schedule (jet lag or switching from a day to night shift, for example)

Causes of chronic insomnia include:

Depression
Chronic stress
Pain or discomfort at night

Treatments

Acute insomnia may not require treatment. Mild insomnia often can be prevented or cured by practicing good sleep habits. Sleeping pills are not recommended as they can be relied upon and can disrupt sleep cycles.
Treatment for chronic insomnia includes first treating any underlying conditions or health problems that are causing the insomnia. If insomnia continues, your health care provider may suggest behavioral therapy. Behavioral approaches help you to change behaviors that may worsen insomnia and to learn new behaviors to promote sleep. Behavior therapy is commonly used to treat psycho-physiological insomnia. Other techniques such as relaxation exercises, meditation, biofeedback, sleep restriction therapy, and reconditioning can be of value. Although these techniques require some effort and take time to work, they do provide a means of coping with insomnia that help people return to more normal sleep patterns. Remember, there is no quick fix to cures.

Practice good sleep habits

Good sleep habits, also called sleep hygiene, can help you get a good night’s sleep.
Implement these as a plan:

Think positive. Avoid going to bed with a negative mindset, such as “If I don’t sleep for 8 hours, I will feel terrible tomorrow.
Try to go to sleep at the same time each night and get up at the same time each morning. Try not to take naps during the day because naps may make you less sleepy at night.
Avoid caffeine, nicotine, and alcohol late in the day. Caffeine and nicotine are stimulants and can keep you from falling asleep. Alcohol can cause waking in the night and interferes with sleep quality.
Get regular exercise. Try not to exercise close to bedtime because it may stimulate you and make it hard to fall asleep. It is suggested not to exercise four hours before the time you go to sleep.
Don’t eat a heavy meal late in the day. A light snack before bedtime, however, may help you sleep.
Make your sleeping place comfortable. Be sure that it is dark, quiet, and not too warm or too cold.If light is a problem, try a sleeping mask. If noise is a problem, try earplugs, a fan, or a “white noise” machine to cover up the sounds.
Relax before going to bed by meditating, listening to relaxing tunes (free download here), taking a bath, or enjoying another activity you find relaxing.
Avoid using your bed for anything other than sleep or sex.
If you can’t fall asleep and don’t feel drowsy, get up and read or do something that is not overly stimulating until you feel sleepy.
If you have trouble lying awake worrying about things, try making a to-do list before you go to bed. This may help you to not focus on those worries overnight.
Stop clockwatching. Turn the clock around and only use the alarm.

Brainwave synchronization

There have always been enormous incentives gained from entering activities which expand our awareness, consciousness and self-understanding. Historically, this has been achieved through meditation, trance and spirit journeys. At present, in our busy lives, finding time to take such deeply profound paths can be difficult at best. Fortunately we now have brainwave synchronization or ‘brainwave entrainment’, through our understanding of the human mind combined with modern technology, gratefully, this has brought with it some new methods for self-development, personal change and awareness expansion.

Consciousness growth

We know that the brain functions on a number of different frequency bands, but how useful is that

information to us? Well with brainwave synchronization we can induce our brains into specific targeted frequencies, and there are indeed many benefits to this. The average non-entrained brain contains what could be called ‘unbalanced’ frequencies. This often results in the individual being unfocused, restless or with a lot of ‘noisy thoughts’ occurring.

However if these brainwave patterns are synchronized and come into a harmonic balance, the individual will find themselves centered, restful and can even discover moments of inspiration and creativity. Listening to brainwave synchronization for just a few minutes will bring about this remarkable transformation.

Mature your Mind, Body and Spirit

Not only are balanced brainwave patterns useful for mental calmness and relaxation, but brainwave synchronization can be used for virtually endless possibilities. It truly is a technology that can unlock your potential. Over the decades of brainwave research many frequencies have been correlated with specific states of consciousness. By embedding these frequencies into audio we are able to cause the mind to ‘shift’ into specific and desired brainwave patterns.

Mind

For example it has often been observed that moments of inspiration occur when the mind enters the so called ‘gamma’ frequency. Therefore when the brain is targeted with a frequency of 40hz, the mind will shift into a state of consciousness highly suitable for inspired thoughts. Alternatively brainwave entrainment can be used to relieve anxiety and stress, or focus the mind for concentration. Brainwave entrainment has also been used successfully to manage ADD and ADHD.

Body

Brainwave synchronization can also been used as a healing aid, this is due to its innate ability to stimulate specific areas of the body. Alternating a sound within the delta frequency for example, it is possible to alleviate headaches. Each part of the body, generally will respond to a specific frequency. This is useful when combined with other techniques such as affirmations or even hypnosis and can for example be used to assist athletes with their performance.

Spirit

Throughout the ages, there have always been seekers longing to uncover the nature of their consciousness and awareness. They achieved this through various means: from meditation to trance. Using modern brainwave recording devices to analyze experienced meditators such as Zen Monks and Shamans, it is been discovered that during their deepest altered states of consciousness they enter deep theta, delta or even gamma brainwave patterns. Using brainwave synchronization with these embedded frequencies, it is possible for even the meditator without any experience to enter these states of deeply altered awareness.

Personal transformation and more…

Brainwave synchronization greatly enhances the power of other techniques such as affirmations and hypnosis. When combined with positive affirmations, this technology can be used to promote positive changes in behavior, such as to stop smoking, inspire motivation and remove lethargy, or even increasing the ability to remember and recall information.