There are general recommendations for stress management that can be applied in most situations. However, keep in mind that there are individual differences and preferences, so a “cookie cutter” approach should be avoided when making recommendations. A comprehensive stress management program will include specific techniques prescribed on an individual basis, but general stress management recommendations are presented in Table 2.
The content of this website, including all music, all text, all downloads, all music samples and all other material are owned or controlled by Spire Audio or their content and technology providers. ALL RIGHTS RESERVED. Unauthorized duplication or distribution of this content is strictly prohibited. The audio productions on this site are for personal use only and may not be redistributed or republished without written permission. Royalty free licenses for some music may be obtained from www.enlightenedaudio.com.
Just as stress can increase the risk for chronic diseases and other health problems, dealing with chronic conditions and poor health can increase the amount of stress one experiences. Stress also influences behaviors that affect health. Diet choices, sleep habits, and drug use are behaviors that are often negatively affected by stress (3). The APA’s 2011 survey showed that 39% percent of respondents reported overeating or eating unhealthy food because of stress, and 29% reported skipping a meal (3). In addition, 44% reported lying awake at night because of stress (3). On a positive note, 47% of respondents reported walking or exercise as a way of managing stress (3).
With regard to listening without headphones specifically, you might find it irritating if you are someone who suffers from motion sickness, depending on how the track is created. If you were listening to binaural beats, they really need headphones to work properly. If you are in a room and closer to one speaker you may not even hear binaural beats properly, and if sitting off centre in the room generally, that may have unsettled you if you have motion sickness as the tones try to form a beat in your head. If it was just a standard isochronic tones theta track that shouldn’t be irritating if you have motion sickness.
To get a full answer you should really get in touch with the owner of the app, because it does really depend on how their track is constructed and how they intend it to work. I have one 50-minute sleep track which takes you down into delta (http://www.mindamend.com/shop/sleeping-and-dreaming/sleep-induction-isochronic-tones/) and that is designed to just get you to sleep, so you just let play until the end. If you played that track on repeat it might make you jump and wake you up, as the track begins at a higher frequency. I have another 8-hour sleep track which is meant to be played all throughout the night (http://www.mindamend.com/shop/sleeping-and-dreaming/deep-sleep-8-hour-sleep-cycle/). So it does depend on the individual track you are using.
By exposing an individual to repeatedly external stimulus which can be flashing lights and/or recurring sounds, the entrainment process consists in pushing the brain to adjust to match the frequency provided. Unlike other forms of neurotherapy which require the individual to actively respond to stimulus, entrainment creates an immediate neurophysical response which is instinctive and effortless for the person being provided with the light and/or sound combinations. The key outcome of the sensory stimulation is known as the ‘Frequency Following Response’.
Our brainwave states are natural. Guiding the brain into those states intentionally by using entrainment is just another way of experiencing those same natural states. Nothing “unnatural” is produced by the brain as a result of using entrainment. The only thing that is different is that when using entrainment we often go into the experience with either general expectations, or a well defined laundry list of specific expectations that we associate with entrainment. We have no such list going throughout our normal day when we’re not using entrainment.
By the 1980s, entrainment technology had merged with advancements in microelectronics technology, making it possible to develop even more sophisticated audio and visual brainwave entrainment products for the marketplace. In the last two decades, a number of scientific studies have reported brainwave entrainment as an effective remedy for ADD, academic learning problems, and improving memory and cognition.
However, yoga and meditation take time to learn and master, and until the student becomes proficient, progress can be slow and frustrating, leading many people to abandon the effort before they see the benefits. Brainwave entrainment has the potential for helping a person enter the relaxing and rejuvenating mind-states brought about by yoga and meditation without the learning curve and time needed for mastering these other techniques. Brainwave entrainment may even facilitate learning other mindfulness methods by helping a person achieve success faster and more reliably.
a past history of trauma. When faced with stressful situations, you may find yourself totally stuck and unable to take action. Your challenge is to break free of your “frozen” state by rebooting your nervous system and reactivating the body’s natural “fight-or-flight” stress response. Physical movement that engages both your arms and legs, such as walking, swimming, running, dancing, climbing, or tai chi, can be particularly helpful. As you move, focus on your body and the sensations you feel in your limbs rather than on your thoughts. This mindfulness element can help your nervous system become “unstuck” and move on.
In a recent national survey, 44 percent of adults said stress had caused sleepless nights at least once in the previous month. All that tossing, turning and staring at the ceiling can leave you feeling tired and more stressed the next day. If you’re caught in this vicious cycle of anxiety and insomnia, there’s good news: Simple stress relief techniques can help you sleep better and feel calmer.
Research suggests the negative effects of stress on the body seem to be exaggerated in people who are inactive, a phenomenon called”stress-induced/exercise deficient” phenotype. Because we react to stress by experiencing changes in our neuro-endocrine systems, regular exercise is protective because it regulates various metabolic and psychological processes in the body, including reinforcing our natural circadian rhythms, sleep/wake cycles, moods and blood sugar levels.
, that is, the average of the two frequencies. It can be noted that every second burst in the modulation pattern is inverted. Each peak is replaced by a trough and vice versa. However, because the human ear is not sensitive to the phase of a sound, only its amplitude or intensity, only the magnitude of the envelope is heard. Therefore, subjectively, the frequency of the envelope seems to have twice the frequency of the modulating cosine, which means the audible beat frequency is:
Jeffrey D. Thompson, D.C., B.F.A. Disclaimer: Nothing on this website is intended to diagnose, treat, cure or prevent any medical condition of whatever nature, and shall not be construed to mean medical advice, implied or otherwise. Information on this site is intended for educational edification and use only. © Coyyright 1988-2018 – Center for Neuroacoustic Research - All Rights Reserved.
American Heart Association: "Four Ways to Deal With Stress."; PubMed Central: "Psychosocial and Psychophysiological Effects of Human-Animal Interactions: The Possible Role of Oxytocin."; NIH News in Health: "Can Pets Keep You Healthy?"; Cleveland Clinic: "Want a Healthy Heart? Laugh More!"; HelpGuide.org: "Laughter Is the Best Medicine."; Association for Psychological Science: "Power Posing: Brief Nonverbal; Displays Affect Neuroendocrine; Levels and Risk Tolerance."; Harvard Business School: "Power Posing: Fake It Until you Make It."; IZA.org: "The Effect of Sexual Activity on Wages."
Several adaptogenic herbs and essential oils have been shown to improve anxiety symptoms by reducing the effects that stress and cortisol have on the body. Adaptogens (including ginseng, ashwagandga, maca, rhodiola, holy basil and cocoa) are a unique class of healing plants that balance, restore and protect the body and make it easier to handle stress by regulating hormones and physiological functions.
Hi Rona, thanks for your compliments on my videos and the music I use, I’m pleased you’ve found them helpful. Regarding the pulse-like sound you’ve been hearing, I’ve never had anyone report something similar to that before. I also haven’t heard anyone on brainwave entrainment forums mention it. That is very unusual and because I’ve never come across it before, I’m afraid I don’t know what would cause that.
Thanks for your appreciation of what I’m doing. I’ve been asked for help with autism a number of times over the years, so it’s something that I’ve often looked into and tried to find new information about. Unfortunately, I’ve yet to find any specific research relating to it and using the type of brainwave entrainment tones I use. There are a number of opinions and claims out here, but I’ve often found them to be conflicting. While some are recommending higher frequency gamma waves, others are recommending lower frequency alpha and theta waves while meditating.
In order to understand brainwave entrainment you first have to understand something about brain waves and electroencephalograms (EEG). Neurons are cells that communicate with each other through electrical conduction. When a neuron fires it creates a small electrical and magnetic field. These fields are far too small to measure by placing electrodes on the scalp, or even on the surface of the brain. The only reason we can detect the electrical fields of the brain is because many neurons are firing together – in synchrony. All brain waves that are measured by an EEG, therefore, represent a large group of neurons firing together.
Gamma waves are the most recently discovered brainwave, a discovery made possible by digital EEG technology. Gamma is associated with the integration of information from different areas of the brain, and having a good memory is associated with having a certain baseline of 40 hertz gamma activity. Low gamma activity is associated with learning disabilities and poor memory.
While originally brainwave entrainment was achieved by using pure tones of sound, it is now possible to take these tones and blend them with music, rhythms, and natural sounds, such as the sounds of flowing water, bird sounds, or waves lapping on a beach, creating extended tracts of varied and intriguing brainwave entrainment music for everyday use.
When your mind is all over the place, organizing your thoughts into a quick to-do list can help transfer the burden from your brain to paper. But for some people, seeing a long list of tasks can increase stress. Miller has another idea: a “stressor and action” sheet. “Fold a piece of paper in half length wise, and on the left column write ‘stressor’ and on the right hand column write ‘action,’” she says. “You will find as you write down thoughtful action steps to the things that are stressing you out, you regain authority over circumstance.” These are the signs you’re more stressed than you realize.
If anybody would like to look over the scientific evidence concerning brainwave entrainment and isochronic tones, I’ve done a lot of research over the years which I’ve collected at the PubMed website of NCBI – a branch of the National Institute of Health – that provides access to a large library of medical journal articles. I’ve made my list public so you can look through the journal articles that were published concerning this topic. Here’s the link: http://www.ncbi.nlm.nih.gov/sites/myncbi/1tmDFOl0XtyA4/collections/51531796/public/. Most of the collection only gives access to abstracts or summaries unless you’re at some kind of educational institution that has a subscription to the particular journal that article is in, but I actually find abstracts really helpful. So have at it, read away. And if your psychiatrist/therapist thinks you’re nuts for feeling better after listening to isochronic tones, just whip out your 82-page collection of scientific journal abstracts written by her peers and give it to her to read. 🙂
Gaia Meditation Gamma programs are specifically designed to: stimulate cognitive functions, help for higher learning and greater focus, improve IQ, expand consciousness and inspiration. The Dalai Lama meditates 4 hours every morning, which must stimulate his Gamma activity in a tremendous way. However, even if you have never practiced meditation, our Gamma waves programs will take you easily and rapidly to the Gamma brain state.
Each of us is unique, and what works well for me might be totally useless to you. Generically speaking, there are three types of meditation techniques. There are techniques that take your awareness outwards, techniques that take your awareness inwards, and techniques that do a little of both. People with exceptionally busy minds tend to do better with techniques that take awareness outwards since their minds naturally head that direction anyway. People with more contemplative natures tend to do better with techniques that take you inwards. The combination techniques are a “maybe” for just about anyone, but are usually best used when a person has some experience with meditation under their belt.
Binaural beats were discovered in 1839 by a German experimenter, H. W. Dove. The human ability to "hear" binaural beats appears to be the result of evolutionary adaptation. Many evolved species can detect binaural beats because of their brain structure. The frequencies at which binaural beats can be detected change depending upon the size of the species' cranium. In the human, binaural beats can be detected when carrier waves are below approximately 1000 Hz (Oster, 1973). Below 1000 Hz the wave length of the signal is longer than the diameter of the human skull. Thus, signals below 1000 Hz curve around the skull by diffraction. The same effect can be observed with radio wave propagation. Lower-frequency (longer wave length) radio waves (such as AM radio) travel around the earth over and in between mountains and structures. Higher-frequency (shorter wave length) radio waves (such as FM radio, TV, and microwaves) travel in a straight line and can't curve around the earth. Mountains and structures block these high-frequency signals. Because frequencies below 1000 Hz curve around the skull, incoming signals below 1000 Hz are heard by both ears. But due to the distance between the ears, the brain "hears" the inputs from the ears as out of phase with each other. As the sound wave passes around the skull, each ear gets a different portion of the wave. It is this waveform phase difference that allows for accurate location of sounds below 1000 Hz(9). Audio direction finding at higher frequencies is less accurate than it is for frequencies below 1000 Hz. At 8000 Hz the pinna (external ear) becomes effective as an aid to localization. In summary it's the ability of the brain to detect a waveform phase difference is what enables it to perceive binaural beats.
Research shows that binaural beats can literally drive brain activity into specific brain states (Gamma, Beta, Alpha, Theta or Delta). Without any effort and naturally, you would have your brain activity to synchronize with the binaural beat; it will become organized and coherent, and eventually, the left and right hemispheres of your brain will start to be balanced creating a very unique state called “hemispheric synchronization” (equal frequency and amplitude of the wave forms in both hemispheres). This extraordinary brain state is very powerful and normally unattainable without this kind of stimulation. Through the entrainment of brain waves, binaural beats can influence the brain in a very subtle way, inducing states of relaxation, sleep, meditation, creativity…
If you can't spend a full hour in meditation, try the 30 minute Theta Standalone Meditation. This track takes you a little deeper into exploring the Theta frequency than the first Theta track, so it can also be a progression if you have used the first Alpha/Theta combination. If you do have a full hour for Theta, use the 60 minute Theta Standalone meditation.
You may recognize the "binaural recording" from ASMR, where the technique is often used. This explains why, if you search for "binaural" on YouTube, you get a mixture of two entirely different kinds of results: binaural beats and binaural ASMR recordings. It gets especially confusing in that there's some questionable and/or unexplored science surrounding each one.
That is generally where the science ends and the pseudoscience begins. A number of companies and individuals have then extrapolated from the phenomenon of entrainment to claim that altering the brain waves changes the actual functioning of the brain. There is no theoretical or empirical basis for this, however. Entrainment is a temporary effect on the synchronization of neuronal firing – it does not improve or increase brain functioning, it does not change the hardwiring, nor does it cure any neurological disorder. There is no compelling evidence for any effect beyond the period of entrainment itself.
LEARNING OBJECTIVE • Exercise can be an effective component of a stress management program, and all types of exercise can be beneficial for stress management. Exercise programs consistent with the current recommendations to improve health can be prescribed to manage stress. Fitness professionals should recognize that it might be necessary to refer a client to a psychologist or other health care provider to help develop strategies for managing stressors that produce chronic and acute episodic stress.
Tracks that move from alpha to theta can be a perfect vehicle for transitioning from a hectic day into a relaxing and rejuvenating sleep. Beginning with alpha waves takes you into a light but still alert meditative mind state where the difficulties of the day can be resolved and put to rest. Later, theta waves go deeper into the unconscious, preparing you for sleep and dreams.
Some people believe that using this stuff can be a replacement for meditation. While sitting passively and listening to something that can give you the same effect frequency-wise as meditation, there is still far more benefit to meditating than just entrainment. Meditation and mindfulness allow you to really understand yourself on a level far deeper than technology will bring you.
Business executive and radio producer Robert Monroe started experimenting with brainwave entrainment and has a series of powerful out of body experiences using it. In 1971 he published his cult classic “Journeys Out of the Body” sharing his experiences. He later created one of the first audio entrainment companies called Hemi Sync, alongside the Monroe Institute of Applied Sciences.