In the modern whirlwind of technology and rapid pace, anxiety and stress have become common companions in our lives. Yet, nestled within the intricate workings of our brains lies a powerful ally against these silent adversaries: brain fitness.
Grounded in the latest neuroscience, brain fitness extends beyond puzzles and games—it’s a holistic pursuit, harmonizing with nature to foster not only mental acuity but a profound sense of wellness.
Understanding Brain Fitness
Brain fitness involves a comprehensive approach to nurturing the brain, akin to how one would care for the heart or muscles. It’s about enhancing neuroplasticity—the brain’s remarkable ability to reorganize and adapt. Every new experience, every moment of mindfulness, every pattern of thought we engage in reshapes our neural pathways, fortifying our mental resilience.
Integrating Nature with Neuroscience
Our disconnection from nature has skewed the delicate balance of our brain’s functioning. Research underscores the benefits of reconnecting with the Earth’s rhythms, which helps recalibrate our brain waves from the stress-induced Beta state to a more relaxed Alpha state. Activities like walking in nature, practicing mindful meditation, brainwave entrainment and even listening to natural sounds can significantly lower stress levels, boost mood, and enhance cognitive clarity.
Brain Fitness in Practice
Here are actionable strategies to integrate brain fitness into daily life, designed to reduce anxiety and boost mental wellness:
1. Breathing Meditation: Start with just five minutes a day in the morning. Clear your mind as you practice a technique called the “breath of fire.” It involves rapid breathing through your nose as quickly as you can. Most people start with 30-second sets so they can continue until they build the skill. We call this breath “virtual coffee” because of the physical energy boost it gives you.
The second technique is the “box breath,” which you can do whenever you have a few minutes or start to feel stressed. With eyes open or closed, breathe in to the count of four, hold the breath for another count of four, let the breath out to the count of four, then complete the box by holding out to the count of four. This technique is so powerful that our special forces learn to use it while preparing for missions. The final technique is to be used just before bed.
As you close your eyes, focus on taking a deep breath in. Count to four. Then, in a rhythmic pattern, gently observe your thoughts as you breathe out. Count to 8. This breath exercises your nervous system and allows you to enter deep sleep as you scan your body with each breath. Your in-breath engages the sympathetic system—your fight or flight system—and when you breathe out, you engage the parasympathetic system, your rest, digest, and recovery system. This brain fitness exercise trains the brain to focus and resist the pull of anxiety. It will help you reach the deepest levels of sleep, especially level 4 sleep, which is the only time your brain detoxifies. Detoxifying the brain is a key factor in brain fitness, as it helps to strengthen it.
2. Nature Walks: Frequent short walks in natural settings can dramatically improve your mood and lower anxiety. The sensory experience recalibrates your stress response, allowing for a mental refresh. If you really want to feel the benefits of this brain fitness practice, get outside at sunrise and sunset, take off your shoes, and let your body absorb the natural rhythms and soothe away the daily stress. In the morning, it will energize your body to show up as your best self.
3. Brainwave Entrainment: Utilizing audiovisual tools like BrainTap, which I developed based on decades of neuroscience research, can help synchronize your brainwaves to achieve profound states of relaxation and mental clarity.
4. Diet and Hydration: What we eat affects our brain. Foods rich in Omega- 3 fatty acids, antioxidants, and adequate hydration support optimal brain function and mood regulation. As a rule of thumb, drink half your body weight in ounces of water. For example, if you weigh 120 lbs, you should aim to drink 60 ounces of water a day.
5. Sleep Hygiene: Prioritize the amount of sleep you need. However, it isn’t just about getting seven to nine hours of sleep per night. It’s crucial to achieve 1 hour of Level 4 (Deep Sleep) and 2 hours of REM sleep. The one-hour of deep sleep helps cleanse the brain, and the two hours of REM sleep allow time to process all the information from your day so you can use this knowledge effectively in the future. To achieve this, establish a calming bedtime routine and maintain a sleep-friendly environment to enhance brain recovery and resilience. If needed, use the breathing technique or BrainTap to help you reach this type of restorative sleep. By embracing the principles of brain fitness, you’re not just surviving; you’re thriving. Every thought, breath, and step brings you closer to a harmonious, vibrant state of being, simultaneously reducing anxiety and enhancing mental well-being.
Patrick K. Porter, Ph.D., is an award-winning scientist who has devoted his career to researching the brain, mental wellness, and cognitive functioning. He is the founder of BrainTap®, a headset and app designed to enhance brain fitness. For more insightful content from Dr. Porter, visit BrainTap.com, OR download the BrainTap app for Free in the AppStore or on Google Play.
