Biofeedback
Using physiological data to improve self-regulation
Interventions
Vagus Nerve Stimulation (VNS)
Electrical or mechanical stimulation of the vagus nerve to reduce inflammation, improve mood, and enhance parasympathetic tone
Box Breathing (Tactical Breathing)
Equal-duration inhale, hold, exhale, hold pattern for rapid stress reduction, focus enhancement, and autonomic nervous system regulation
Mindfulness Meditation
Present-moment awareness training that reduces stress, improves focus, and changes brain structure with consistent practice
BOLT Test (Body Oxygen Level Test)
A simple breath-hold assessment developed by Patrick McKeown to measure CO2 tolerance and breathing efficiency, used to track progress in breathing training
Neurofeedback
EEG-based brain training that uses real-time feedback to help you learn to regulate brainwave patterns, improving focus, reducing anxiety, and enhancing cognitive performance
Buteyko Breathing Method
Breathing retraining method focused on nasal breathing, reduced breathing volume, and CO2 tolerance for asthma, sleep apnea, and anxiety
TRE (Trauma Release Exercises)
Somatic exercises that induce involuntary tremoring to release chronic tension, stress, and trauma stored in the body's psoas and hip flexors
Progressive Muscle Relaxation (PMR)
Systematic tensing and releasing of muscle groups to reduce anxiety, improve sleep, and lower physical tension through increased body awareness
Autogenic Training
Self-hypnosis relaxation technique using verbal formulas to induce sensations of heaviness, warmth, and calm throughout the body
Studies
Heart Rate Variability Biofeedback: How and Why Does It Work?
HRV biofeedback improves autonomic function through resonance frequency breathing, with documented benefits for anxiety, depression, asthma, and athletic performance.
Efficacy of Neurofeedback Treatment in ADHD: The Effects on Inattention, Impulsivity and Hyperactivity: A Meta-Analysis
Neurofeedback produces large effect sizes for inattention and impulsivity in ADHD, comparable to medication effects.
EEG-neurofeedback for optimising performance. I: a review of cognitive and affective outcome in healthy participants
Neurofeedback training improves performance in music, dance, acting, and sports through enhanced attention and anxiety regulation.
What is Neurofeedback: An Update
Comprehensive review documenting neurofeedback efficacy for anxiety, depression, ADHD, and other conditions with lasting effects.
Sustained Effects of Neurofeedback in ADHD: A Systematic Review and Meta-Analysis
Neurofeedback effects in ADHD are sustained at follow-up (6-12 months), unlike medication effects which require ongoing treatment.
The Effect of Emotional Freedom Techniques on Stress Biochemistry: A Randomized Controlled Trial
A single hour of EFT tapping reduced cortisol levels by 24% compared to talk therapy or rest, demonstrating measurable physiological stress reduction.
Experts
Podcast Episodes
236. What Is Heart Rate Variability (HRV) and How Do You Improve It?
with Gary Brecka
Dr Leah Lagos - How To Improve Your Heart Rate Variability
with Dr. Leah Lagos
What You've Been Told About the Vagus Nerve is WRONG (& How to Increase HRV Based on *Science*!) With Dr. Navaz Habib and JP Errico.
with Navaz Habib
Enhance Your Physical & Mental Resilience (HRV, Respiratory Rate, RHR)
with Andy Galpin
Could This Be The World's Most POWERFUL Self-Quantification Device?! (& Is It Even *Safe* Or *Accurate*?) With Whoop's Will Ahmed
with Will Ahmed
Dr Jay Wiles - A Masterclass in Improving Your HRV
with Dr Jay Wiles
#1049 - Dr Jay Wiles - A Masterclass in Improving Your HRV
with Dr. Jay Wiles
Neurofeedback and ADHD with Sean Brock
with Sean Brock
Brainwave Behavior: Exploring Neurofeedback with Julie Bucalos
with Julie Bucalos
Waking Up Your Brain: Neurofeedback, Water, Positive Thinking, Omega-3s & More
with Sherry Rowney
470: Meditation & Neurofeedback with Ariel Garten
with Ariel Garten
Neurofeedback - Dr. Andrew Hill - Neuroscience
with Dr. Andrew Hill
Tony Wrighton - Neurofeedback, Decluttering & Alpha State: #286
with Tony Wrighton
Can Neurofeedback Help Anxiety & Depression?
with Dr. Gattis
When Our Bodies Talk to Us
with Dr. James Gordon
The Role of Frequency in Finding Inner Peace
with Craig Goldberg
Reset Your Nervous System: Direct Neurofeedback for Anxiety, Burnout & Brain Fog
with Meg Stuppe