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Full List Of Articles (Unpaged)


What Is Mindfulness and How Can It Help Stress and Anxiety?

Mindfulness is a form of mind training that builds qualities such as stability of focus, tranquillity, clarity, openness and contentment. Benefits of mindfulness include improved emotional resilience, focus, working memory and mental flexibility, and it can help anxiety and depression. This article explains how.


What Is Positive Psychology & How Can It Help Stress & Anxiety?

Positive psychology is the science of wellbeing, happiness and optimal functioning. It studies the conditions needed for humans to flourish and thrive rather than simply avoid suffering. Positive psychology coaching helps identify personal goals and develops skills and resources.


Optimal Breathing Training With Biofeedback

Dysregulated breathing can be a cause of problems such as stress, anxiety, panic, irritability, fatigue and brain fog. Optimal breathing can be a platform for clear focus and emotional wellbeing. This article explains why breathing is so important in stress management.


HRV or Heart Coherence Biofeedback For Stress & Anxiety

Training heart coherence with HRV biofeedback can benefit physical health (e.g. IBS) emotional wellbeing and cognitive performance (e.g. focus, concentration). This article defines HRV heart coherence, and explains how HRV biofeedback can benefit stress, anxiety, focus, etc.


Capnometry or Capnography Biofeedback For Stress, Anxiety and Emotional Resilience

Capnometry measures carbon dioxide in exhaled air and is the best way to detect over-breathing or hyperventilation. Over-breathing significantly impairs brain performance. Training breathing with capnometry biofeedback can help develop emotional resilience, focus and clarity.


EMG or Muscle Tension Biofeedback For Stress, Anxiety & Mindfulness Support

EMG is a measure of muscle tension and EMG biofeedback can help stress and anxiety management. This article explains how.


What Is EEG Neurofeedback & How Can It Help Stress, Anxiety, Focus & Emotional Resilience?

This article explains what EEG neurofeedback is, what it can be used for, and how it creates benefits. I discuss differences between some of the main forms of EEG neurofeedback, and compare it to peripheral biofeedback.


What Is Neurotherapy & How Can It Help Improve Brain Function

Article describing various forms of neurotherapy including neurofeedback, tDCS, CES and AVE and how they work to help anxiety, stress, mood problems, attention and focus, and brain performance gernally


What Is HEG Neurofeedback & How Can It Help Improve Focus, Attention And Brain Fog?

Hemoencephalography or HEG is a form of neurofeedback based on detecting changes in metabolic activity in the front part of the brain, the prefrontal cortex, which is a key player in executive function (focus, concentration, self-organisation etc.) and emotional regulation. This article explains how HEG neurofeedback works.


EEG Assessment As The Basis For Neurofeedback For Stress, Anxiety, Brain Fog and Mood Problems

EEG can give a useful assessment of brain function and can suggest ways of improving brain performance, such as neurofeedback and brain stimulation techniques (AVS, tDCS). This article explains how.


How Biofeedback Can Support Mindfulness-Based Therapy For Stress & Anxiety

Describes how biofeedback can make mindfulness meditation practice more effective (so you spend less time in distraction) by supporting the preconditions for flow


Four Fundamental Constituents Of Well-being According To Professor Richie Davidson

Richie Davidson, a leading neuroscience, and has identified four key constituents of wellbeing that can be trained leading to his important conclusion: wellbeing is a skill


Four Key Principles For Effective Stress Management

Stress management can be seen as a project - you need clear, achievable goals and the right skills and resources. The major work of stress reduction is training and developing skills.


Stress Resilience Blueprint

A short but radical view of what you need to effectively manage stress - anxiety, panic, fatigue, insomnia - focusing on skills and resources, also mindset, and the best tools for developing resililence


Stress Management: the Right Goals and the Wrong Goals

First of a series of articles on stress resilience, looking at what can and can't be changed about stress and anxiety


Stress - What Is The Real Problem?

What is it that amplifies minor stress into major problems - painful emotions like anxiety and panic? In this article I suggest it's an avoidant coping strategy - trying to push difficult feelings out of awareness.


Why Trying Harder Often Makes Things Worse

This article presents the well-known Human Performance Curve as a way of thinking about stress and ineffective coping - trying harder takes you further away from the point of peak performance. Effective stress management means learning different skills.


How June Overcame Her Short Fuse And Emotional Volatility

Case study of how biofeedback helped a client learn to control her volatile anger much more effectively - by letting go of over-control and avoiding the quicksand trap


What's Your Model Of Well-being? (And Why It Matters)

Happiness or wellbeing takes different forms and this article looks at the major aspects, as defined By Martin Seligman's PERMA model from Positive Psychology


How You View Stress Matters, And How To Change Your View

Your view of what stress means conditions how you respond to it. Reframing is a coaching technique that shifts your view of what stress is, and hence how you try to manage stress.


What Do We Need For Emotional Well-being?

This article looks at the conditions humans need for emotional well-being - or in other words what are our emotional needs


Five Key Stress Resilience Skills

Stress resilience is a skill-set based on mind-body skills or the ability to regulate the mind-body connection. In this article I explore five skills that are the foundation of resilience.


The Starting Point For Success In Stress Management (& Any Other Project)

Growth mindset and fixed mindset describe different attitudes towards learning and intelligence - but what is your mindset when it comes to stress management?


Biohacking Stress Resilience: Why You Need This Approach

Biohacking is the art and science of optimising your well-being and performance by measuring, tracking and optimising your biology.


What's Your Stress Mindset? (And Why It Matters)

How you view stress (your stress mindset) conditions how you respond to stress, and how well you cope. This article looks at the consequences of a negative stress mindset and how to move to a positive stress mindset.


What Cognitive Behavioural Therapy (CBT) Is Missing

CBT posits that negative emotions such as anxiety and depression arise in response to problematic thinking patterns. Is that really the case?


Why We Get Tight, Why It Matters, And What To Do About It

Tightening up is an almost reflex part of the stress response, especially when we're trying to avoid or suppress bad feelings. Learning to be aware of and let go of muscle tension is a key part of stress resilience.


The Most Significant Stress Management Mistake - Are You Making It?

Deep, slow breathing is perhaps the most commonly used stress management technique, but often people inadvertently induce over-breathing, which is far from optimal breathing.


Top Three Tools For Building Stress Resilience Skills And Resources

In my Stress Resilience Blueprint I list my three favourite tools for training and developing the skill-set of resilience. This article explores them in more depth.


Why Optimal Breathing Is Key For Calm, Clear Focus

One big reason stress is a problem is that it wrecks focus. At least part of the mechanism is that it induces over-breathing which paradoxically reduces oxygen delivery to brain cells.


How Brian Stopped Having Panic Attacks Almost Overnight

A case study describing how one client went from almost-daily panic attacks involving hyperventilation or over-breathing, to being completely free of panic attacks


Why Self-awareness Matters In Stress Management

I've identified five key mind-body skills as the basis of stress resilience, and one of these, self-awareness, is the foundation for all the others and for higher-level faculties such as empathy. In this article I explore the importance of self-awareness in stress-resilience.


How To Identify Your Emotions And Why It's Useful

Could you benefit from improving your emotional awareness and emotional literacy? This article shows you how.


How To Make Decisions: Your Brain As Experiential Simulator

When we consider any proposition the brain automatically simulates how it would feel. Decision paralysis happens when we get stuck in bad feelings and can't access the positive motivation we need. Further thinking doesn't help - we need a mind-body approach.


Flow States And How To Access Them

The experience of flow states is one of the core components of well-being, but how do we deliberately and consciously access flow? In this article I explore the preconditions for the arising of flow.


How David Learned To Manage Anger

A case study describing how one client learned to recover much more quickly from anger outbursts using biofeedback techniques


Why Attention & Focus Are Key For Stress Management

How well you focus on the present moment correlates with your general well-being. Attention is like a muscle that can be trained using techniques such as neurofeedback, biofeedback and mindfulness.


How Mindfulness Really Works & How To Get Better At It

Mindfulness has research-proven benefits including reducing anxiety and depression but what is the mechanism of action? In this article I offer my take.


Positive Emotion & How To Access It

The ability to access positive emotion is one of the key skills supporting emotional resilience. This article looks at what positive emotion is (drawing on the work of positive psychology researcher Barbara Frederickson) and how you can develop positivity.


What Makes Mindfulness So Hard & How To Make It Easier

Lots of people take a mindfulness meditation course but don't persist with a regular practice. I suspect it's because they don't find mindfulness very gratifying. Here I suggest how biofeedback might help.


How's Your Positive Emotional Literacy?

Surprisingly a lot of my clients struggle to name more than two or three positive emotions when asked. This article gives a definitive list from leading Positive Psychology researcher Barbara Frederickson, and suggests why it's important to be aware of positive emotions.


Your Inner Chimp & Why It Matters For Stress Management

Sports psychologist Steve Peters' model of the "chimp brain" encapsulates the idea that there are different parts of the mind or brain that can at times be in conflict. Developing resilience skills means learning to work with these parts.


Working With Your Inner Chimp For Optimal Stress Resilience

This article explores how to work with more emotional parts of the mind, which aren't necessarily under direct conscious control. Effective stress management requires skills in managing these parts.


Cognitive Defusion: How To Free Yourself From Unhelpful Narratives

A key component of stress resilience is the ability to step apart from negative or unhelpful thinking - not the same as disputing beliefs. This skill is called cognitive defusion.


How Do You Want To Feel Instead Of Stressed? Part 1 Varieties of Feeling Good

In stress management we often think firstly in terms of avoiding feeling bad, rather than how we would like to feel instead. It can be helpful to get clear on what this is - this article offers some thoughts


Is Stress Good Or Bad? (Answer: Both, But When & How?)

There's a common perception that stress can be harmful to performance and even health, but at times it can be helpful. The question is how and when?


How Carol Gradually Improved Her Anxiety Management Skills

A case study of how a client made important progress with anxiety, panic and stress, but not a dramatic recovery, which is perhaps a more typical outcome of my biofeedback work.


Why Physiology Is Key To Will-power

Will-power is the ability to hold to your plans, values and aspirations, in the face of short term distractions and temptations. It is dependent on conditions, including physiological. This article describes how you can support will-power by training physiology with biofeedback.


How To Be An Optimist

One of the greatest contributions of Martin Seligman, founder of positive psychology, is the idea of learned optimism. This article looks at what defines optimism and how you can consciously cultivate it as a antidote to depression and anxiety


How Do You Want To Feel Instead Of Stressed? Part 2 – Varieties of Relaxation

In the face of stress most of us would agree that what we want instead is relaxation. This article explores the idea that relaxation is not a singular state, but a range of states.


Learn To Breathe Before Learning To Meditate

Traditionally mindfulness teaching says don't try to change the breath, but here I argue there's a case for learning to breathe in a certain way (i.e. optimal breathing) as long as it's done with the right mindset.


How To Measure Stress

Biohacking stress means objectively measuring or testing how stress affects you using, then targeting changes, then tracking the effects with more stress testing. This article looks at ways to objectively measure stress.


Five Helpful Ways To Reframe Stress

Reframing stress means shifting your stress mindset, or how you view stress. This article suggests five helpful ways to look at stress that can reduce its negative impact.


How Heart Coherence Training Helps In Stress Management

There is evidence that heart coherence biofeedback training can increase well-being and reduce anxiety and depression, but what is the mechanism for creating these benefits? This article explores this question.


Know Your Prejudices: Cognitive Biases & Why They Matter In Stress Management

cognitive biases are important in stress management because they can trigger spirals of negative beliefs and feelings. This article discusses some key cognitive biases and the role they play in stress, anxiety and depression.


How Mindset Matters For Health & Well-being

Mindset (assumptions that condition how you see the world) has a significant and measurable effect on our biology, and thus on health. In this article I give some examples, and speculate on the causal mechanisms and relevance to stress management.


Stress Management: It's Not Just About How To Relax But When To Relax

When you're stressed it's easy to think what you need is to relax and calm down, but research shows trying to relax can make things worse. For stress management a more appropriate resource is not relaxation but confidence. Relaxation comes later.


How Biofeedback Supports Flow In Mindfulness Meditation

Mindfulness meditation is most gratifying when it has some of the qualities of flow states. In this article I suggest using biofeedback in the context of mindfulness practice supports three key preconditions for flow.


How To Rate Your Progress In Stress Management

A common goal in stress management is to reduce stressful emotions such as anxiety and anger, but you need to be able to discern even small changes. In this article I suggest different aspects of stressful emotions to be aware of.


Gaining Clarity On Your Client's Journey - Setting Developmental Goals

Developmental goals are one way that therapists and coaches can frame their client's journey - instead of specific outcomes we focus on skills and resources the client needs to develop, to feel better.


The Quicksand Trap: A Key Reframe In Stress Management Coaching & Therapy

The quicksand trap is a reframe used by therapists and coaches to shift focus from the impossible goal of suppressing anxiety to developing resilience. It's also an important metaphor for biofeedback work.


Three Ways Biofeedback Can Help Your Clients

Three ways in which biofeedback works as a tool to develop the skill-set of stress resilience


Stress Mindset: A Key Reframe For Therapists and Coaches Working With Stress and Anxiety

Mindset (a set of beliefs and assumptions, perhaps unconscious) conditions how we respond to stress. This article looks at how an unhelpful mindset can make stress worse.


Stress Mindset: A Key Reframe For Therapists and Coaches Working With Stress and Anxiety - Part 2

Part 2 of this review of stress mindset looks at how clients see stress and what it means. I show how you can enquire about stress mindset, and give some useful and interesting video resources.


Five Key Stress Resilience Skills & How To Train Them With Biofeedback

Developmental goals frame the work of therapy in terms of developing and training new skills and resources. Here I look at five mind-body skills, or skills in managing the mind-body connection so that clients can create physiology that supports optimal mental states. Biofeedback is an ideal tool for training mind-body skills.


The Skill-set of Attention & How To Train It

Attention is a faculty that can be trained and developed. Attention is important not just for cognitive performance but for emotional well-being and stress resilience. Mindfulness, neurofeedback and biofeedback are tools that can help train attention and focus.


Making Sense Of The Quicksand Trap Part 1: The Human Performance Curve - Another Key Reframe For Coaches & Therapists

This article looks at the Human Performance Curve as a tool to help clients understand what happens in stress situations, especially when they make things worse by trying too hard (i.e. the "quicksand trap").


Making Sense Of The Quicksand Trap Part 2 - Another Key Reframe For Coaches & Therapists

This article introduces another model that helps clients to make sense of and move forward from the quicksand trap, i.e. stress situations where they are making things worse not better.


How Biofeedback Complements CBT (Cognitive Behavioural Therapy)

CBT targets the way thoughts and beliefs condition feelings, but feelings, or physiology, can in turn condition beliefs. Biofeedback complements CBT by teaching clients to shift their physiology.


How Resistance, Avoidance & Tension Show Up In Stress & Anxiety Cases

Resistance is the inner act of pushing away or rejecting experience, while avoidance is a kind of behavioural resistance. They are common coping strategies for stress and anxiety. This article suggests inner resources for working more effectively.


The Brain As Experiential Simulator: How We Make Decisions & Choices, & How Stress Can Get In The Way

This article takes a practical look at the neuroscience of emotion and feeling and how it plays out in the case of anxiety and stress.


Teaching Breathing For Stress Management: The Most Significant Mistake & Why It Matters

Many practitioners teach clients to manage stress using slow deep breathing. But taught in the wrong way, this technique often leads to over-breathing or hyperventilation, which is not helpful. This article explains what optimal breathing is and how to teach it to clients.


How I Got Interested in Mindfulness and Biofeedback


The Nature of Effort in Mindfulness and Biofeedback


How To Stop Thinking in Mindfulness Meditation


Flow States and How to Access Them - Part 1


Flow States Part 2


Book Review - Dan Siegel - Mindsight


Making Use of EEG Assessment


Making Sense of EEG Assessment


The Role of Neurotransmitters in Mental Health


EEG Assessment and Neurotransmitters


Mindful Eating Helps Weight Loss


Mindfulness Training Helps IBS


Happiness and Moral Awareness


Polyvagal Theory


Transcranial Direct Current Stimulation (tDCS)


Neurofeedback Training in the UK


Biofeedback Affects Mindfulness Meditation


The Future of Psychotherapy


Anger Deactivates the Brain's Executive Control


How to Choose Between Neurotherapy Modalities


Brain Activity: Intense Focus Versus Watching TV


Is Chronic Fatigue Such a Complete Mystery?


Heart Rate Coherence During Meditation


Heart Rate Variability Biofeedback Training with Richard Gevirtz


How Heart Rate Variability Biofeedback Can Help Chronic Pain


Optimal Performance Training with Biofeedback and Neurofeedback


Does HRV Biofeedback Help Mindfulness Meditation?


Sufi Meditation and Positive Mental Health


Depression Breakthrough by Greenblatt


Can biofeedback techniques help anxiety disorders and Irritable Bowel Syndrome?


Quicksand in the Concert Hall


Supplementation Benefits Mood


HRV Biofeedback and Brain Injury


Sleep Better for Weight Loss


Neurofeedback in the News


Johns Hopkins Study - Neurofeedback for Depression


Earthing May Benefit Inflammation and Circulation


fMRI Neurofeedback for Obsessive Compulsive Disorder


Vitamin D Dosage and Mental Health


Financial Times Foresees Neurofeedback in the Boardroom


Heart Rate Variability and Willpower


Why is the Prevalence of Autism Rising?


Book Review: Nutrient Power by Dr William Walsh


Rhodiola Herb Boosts Lifespan in Fruit Flies


Diagnosing ADHD With The Help Of EEG


Probiotics, Anxiety and Depression


ADHD Medication On The Rise


Self Monitoring - a "Medical Revolution"


Heart Rate Variability as a Measure of Positive Emotion


How Magnesium Can Better Support Brain Function


Why Gut Health Matters For Depression And Anxiety


Beginner's Heart Rate Variability Biofeedback Session


Biohacking the Brain


Using Biofeedback With Alpha-Stim Part 1


Using Biofeedback with Alpha-Stim Part 2


HRV with Alpha-Stim


Emotions Mapped in the Body


Are You Sleep Deprived?


Why Your Gut Microbiome Matters


Addicted to Fat and Sugar?


Study Shows Mindfulness Reduces Inflammation


Neurofeedback In The News


Are You a Chronic Over-breather?


The Value Of Breath Pacing


Is Mindfulness the Best Way to Boost Heart Rate Variability?


Heart Rate Variability During A Meditation Retreat


How Hyperventilation Affects the Prefrontal Cortex


Heart Rate Variability and Heart Attacks


Could Biofeedback Help Prevent Murder?


How Rory McIlroy Turned Defeat Into Victory


David Eagleman Showcases fMRI Neurofeedback For Addiction


Is Adrenal Fatigue Real? And What To Do About It


Do You Have Adrenal Fatigue? - Laboratory Assessments


Can EMG Biofeedback Build Emotional Intelligence?

EMG biofeedback helps train greater self-awareness which is the basis of empathy and emotional intelligence


Stress Management Skills Are Key To Daily Cortisol Rhythm

An article considering the pattern of a flat level of cortisol over the course of the day, how it reflects poor stress tolerance, and what you can do about it.


What Drives Heart Coherence - Breathing Or Positive Emotion?

Article looking at the relative influences of breathing and positive emotion on heart coherence, and using a mindfulness meditation session to illustrate


How To Prepare For Mindfulness Meditation - Personal Reflections

In this article I offer some personal thoughts on how to prepare for a mindfulness meditation practice, in the hope that it might benefit others


What Are The Component Skills Of Mindfulness?

Mindfulness is a high-level mental skillset - this article considers what underlying abilities make up mindfulness


How You Can Gain More Power By Giving It Up (And Building Empathy)

Power over others shows an inverse relationship to empathy and perspective-taking. In this article I suggest that our ability to move and influence others without using force is the opposite - it's enhanced by empathy. I discuss how the same general principle applies in biofeedback work.


How and The Placebo Response Works And How It's Relevant In Biofeedback therapy

The placebo response is typically attributed to the power of belief or expectation but I think it's something else - imagination


Change Your Body, Change Your Emotions - How Some Physical Stimuli Can Influence Your Emotions

Research findings that adjusting body physiology can affect emotions and mood, and how to take advantage of this using biofeedback


Does Over-breathing Or Hyperventilation Cause Sympathetic Nervous System Activation?

Wim Hof aka the ice man achieves amazing feats using a breathing technique involving deliberate hyperventilation - this article looks at how it works and the implications for anxiety management


Can You Intentionally Activate The Sympathetic Nervous System With Breathing Techniques (Without Over-breathing)

I tried a home experiment to see the effect of shifting my inhalation to exhalation ratio on autonomic balance as measured using HRV - this article describes the results.


How To Quantify Heart Coherence (How Your Software Does It)

HRV or heart coherence biofeedback apps are increasingly popular as tools for stress management and performance improvement - but how do they quantify this slightly mysterious concept of heart coherence?


How Long Should You Practise Mindfulness Meditation?

In this article I show a graph of EMG or muscle tension, which dropped steadily over at least 20 minutes of a mindfulness meditation practice. I explain how muscle tension biofeedback supported the practice.


How Stress Affects Gut Function & General Health

75% or more GP visits are stress related. This article explains how stress affects gut function and from there, health and well-being in general


Are Panic Attacks Really Out Of The Blue? Predictive Biomarkers Of Panic

Do panic attacks really come out of the blue? Evidence suggests there are physiological warning signs up to 45 minutes in advance.


How To Stop Falling Asleep in Meditation - Experimenting With The Inhalation To Exhalation Ratio

I describe an experiment on myself - what happens to skin conductance (GSR) when I shift my breathing to a high inhalation to exhalation ratio?


The Man Who Couldn't Feel Anxious

Is anxiety a brain-based or body-based experience? A recent BBC documentary sheds some interesting light on this question.


What Causes Chronic Hyperventilation And What To Do About It - Part 1

An introduction to a series of articles examining the questions of what causes chronic persistent hyperventilation (showing up as stubbornly low carbon dioxide readings from a capnometer) and what you can do about it.


What Causes Chronic Hyperventilation And What To Do About It - Part 2: Underlying Physiology

This article is part 3 in a series examining the causes of chronic hyperventilation or over-breathing (manifesting in stubbornly low carbon dioxide readings from a capnometer. Here we investigate acid production and acidity regulation in the body.


What Causes Chronic Hyperventilation And What To Do About It - Part 3: Causes Of Low Carbon Dioxide

This article is part 3 in a series examining the causes of chronic hyperventilation or over-breathing (manifesting in stubbornly low carbon dioxide readings from a capnometer. Here we examine causes in greater depth.


What Causes Chronic Hyperventilation And What To Do About It - Part 4: What You Can Do

Final part of a series of articles exploring the questions of what might be causing chronic and resistant over-breathing or hyperventilation (showing up as stubbornly low carbon dioxide readings from a capnometer) and secondly what we might do to address such problems


Personal Experiments in Fasting Mimicking, Nutritional Ketosis, Meditation and Heart Coherence

Recently I followed three days of fasting mimicking, which amongst other things is designed to trigger nutritional ketosis. I wanted to experience the effect on my meditation practice. In this article I describe what happened.


The Best Way To Measure And Track Mindfulness?

Most mindfulness research studies use self-report questionnaires to measure mindfulness, but these have significant flaws. Here I discuss an alternative and more objective way to measure and track mindfulness.


N=1 Experiment: Effect of Paced Breathing on Blood Pressure

Psychologist William Tracy describes the results of his n=1 experiment to test whether paced breathing can lower blood pressure