Embracing Positive Psychology: Enhancing Resilience and Well-being in Psychotherapy
In the expansive field of psychotherapy and counselling, a profound understanding of the psychological mechanisms that foster resilience, confidence, and a positive mindset is not just beneficial—it’s essential. These elements are foundational for mental well-being and pivotal in navigating personal goals and positive life outcomes. This blog post not only explores recent research findings on these topics but also delves into mindset theories and their practical applications in psychotherapy to inspire and guide individuals towards not only surviving but thriving. By connecting these scientific insights with everyday experiences, this blog can provide you with actionable knowledge that can be applied to enhance your personal and professional life, fostering a mindset geared towards continuous growth and resilience. The Role of Attentional Control in Enhancing Confidence Cognitive psychology offers significant insights into how our focus can shape our emotional and behavioural responses. The concept of “attentional control” refers to our ability to selectively direct our attention to specific aspects of our environment or experience. According to research by Jenkins et al. (2022), individuals trained in attentional control techniques not only exhibit: This suggests that enhancing attentional control can be a powerful tool in psychotherapy, aimed at boosting confidence and managing anxiety. Positive Affective Processes in Health Behaviour Change Positive emotions profoundly impact health behaviour change. Van Cappellen et al. (2018) demonstrate how positive affective processes underlie successful adjustments to healthier behaviors, such as more regular exercise or improved dietary choices. These positive emotions initiate a reinforcing cycle that not only promotes the adoption of healthy behaviors but also sustains them over time, thus contributing to long-term health and well-being. Stress, Anxiety, and the Power of Positive Attention and Self-Affirmation Understanding the dynamic relationship between daily stress, anxiety, depression, and the roles of positive attention bias and self-affirmation is crucial. Peng et al. (2024) explore how daily stress impacts feelings of anxiety and depression, highlighting how self-affirmation can moderate these effects. Their findings suggest that a positive attention bias—focusing more on positive cues in our environment—can mediate the relationship between perceived stress and negative emotional states. Moreover, self-affirmation, which involves reinforcing one’s value and integrity, can weaken the adverse effects of stress on positive attention, thus reducing anxiety and depression. Positive Psychology & Enhancing Well-being: Mindset Theories and Empowerment Central to the concept of empowerment and achievement in both personal and professional realms are the mindset theories developed by psychologists like Carol Dweck. According to Dweck’s research, adopting a growth mindset—the belief that abilities and intelligence can be developed through dedication and hard work—creates a love of learning and resilience essential for great accomplishment. Individuals with a growth mindset are more likely to embrace challenges, persist through obstacles, learn from criticism, and reach higher levels of achievement. Harnessing the Power of Ambition and Goal Attainment Ambition, when aligned with clear and achievable goals, can lead to remarkable outcomes. Goal-setting theories suggest that effective goals are specific, measurable, achievable, relevant, and time-bound (SMART). By setting such goals, individuals can create a roadmap to success that not only motivates them but also provides measurable milestones along the way. Psychotherapists can guide their clients in setting these goals and developing strategies to overcome the psychological barriers that may impede progress, such as fear of failure or procrastination. Practical Applications: Implementing Positive Psychology Techniques The fusion of positive psychology, mindset theories, and goal-setting strategies offers a powerful framework for enhancing mental health, resilience, and personal achievement. By adopting techniques that boost positive emotions and empower you to break through psychological barriers, you can achieve more than just short-term objectives; you embark on a lifelong journey of growth and success. This approach is transformative, equipping you to become more resilient and proactive in reaching your desired outcomes, step by step. Embrace these practices, and you will not only enhance your personal journey but also lead a healthier, more fulfilling life. The path to better mental health and well-being is both enjoyable and profoundly effective when we commit to these empowering techniques. References Dweck, C. S. (2006). Mindset: The new psychology of success. Random House. Jenkins, S. A., et al. (2022). Attentional control training for confidence and anxiety management. Journal of Positive Psychology, 17(1), 34-48. Peng, H., Ma, J., Hu, J., & Gan, Y. (2024). Association of Daily Stress With Daily Anxiety and Depression: Roles of Self-Affirmation and Positive Attention Bias. European Journal of Health Psychology, 31(1), 16–27. https://doi.org/10.1027/2512-8442/a000140 Van Cappellen, P., Rice, E. L., Catalino, L. I., & Fredrickson, B. L. (2018). Positive affective processes underlie positive health behaviour change. Psychology & Health, 33(1), 77–97. https://doi.org/10.1080/08870446.2017.1320798 Gabrielle-Beth VolovskyPsychotherapy and Counselling Professional Certified PACFA Counsellor
WHERE’S FOCUS IN A DISTRACTED WORLD: ADHD, Social Media & Mindfulness
ADHD is more common than you might think. In Australia, about 7.4% of children aged 4-17 and around 3.1% of adults are diagnosed with ADHD (Australian Institute of Health and Welfare, 2024). Unlike popular belief, ADHD doesn’t just disappear after childhood—it often continues into adulthood, affecting focus, attention, and impulse control. This makes navigating today’s digital world, especially social media, uniquely challenging. So, why is social media so irresistible, especially for those with ADHD? The answer lies in its design. Social media platforms are built to keep us hooked, constantly offering new content and quick rewards like likes and comments. This constant stream of stimulation is a perfect setup for those with ADHD, who are naturally drawn to immediate rewards. Terms like “doom scrolling”—endlessly scrolling through negative news—highlight how these platforms exploit our tendencies. For people with ADHD, this cycle can be even harder to break due to their heightened sensitivity to rewards (Boer et al., 2020). Moreover, social media doesn’t just engage our conscious mind; it subtly shapes our beliefs and opinions through subconscious priming. The constant exposure to content influences how we think and feel, often without us even realising it. This effect is particularly strong for those with ADHD, who may find it harder to resist the pull of instant gratification (Kahneman, 2011). Social Media – Losing Focus with an ADHD Trap For those with ADHD, social media provides an endless source of instant gratification and novelty. The rush of dopamine from each new post or like can create a loop that’s hard to escape. A study by Settanni et al. (2018) found that individuals with ADHD are more likely to develop addictive social media habits because they are drawn to quick rewards rather than long-term benefits. This desire for immediate feedback and validation can deepen one’s attachment to social media, worsening ADHD symptoms and focus over time. From my experience, reducing social media use and being more mindful about my engagement has significantly improved my ability to concentrate and manage my time online. About six months ago, I consciously decided to stop using social media for personal reasons, focusing instead on its business and informational benefits. By limiting my exposure and being selective about what I engage with, I’ve noticed a marked improvement in my attention and focus. This shift has been especially beneficial for me, for someone who is known to be “hyper” and constantly “multitasking”. Tips for Enhancing Focus with ADHD Given the unique challenges faced by individuals with ADHD, here are some strategies to improve focus and manage symptoms more effectively: Moving Forward with Intention Social media is a double-edged sword for those with ADHD. While it can provide a sense of community and connection, it can also lead to increased distractibility and impulsivity. By understanding the impact of social media on our brains and taking steps to use it more mindfully, we can reclaim our focus and improve our overall mental health. For those looking to manage ADHD symptoms more effectively, consider adopting some of the strategies mentioned above. Start with small changes, like limiting social media use or practising daily mindfulness exercises. Over time, these small shifts can lead to significant improvements in focus, attention, and overall well-being. What strategies have you found effective in managing digital distractions and ADHD? Share your thoughts in the comment! OR, if you need support or want to book a free phone consultation, reach out directly to gabrielle@onpointpsychotherapy.com. I’m also contactable via phone and WhatsApp at +61 466 160 115, and on Instagram @gabrielle_onpoint. I look forward to hearing about your unique stories! References Australian Institute of Health and Welfare. (2024). ADHD statistics in Australia. Retrieved from https://www.aihw.gov.au/. Boer, M., Stevens, G., Finkenauer, C., & van den Eijnden, R. (2020). Attention deficit hyperactivity disorder‐symptoms, social media use intensity, and social media use problems in adolescents: Investigating directionality. Child Development, 91(4), e853-e865. https://doi.org/10.1111/cdev.13334 Settanni, M., Marengo, D., Fabris, M. A., & Longobardi, C. (2018). The interplay between ADHD symptoms and time perspective in addictive social media use: A study on adolescent Facebook users. Children and Youth Services Review, 89, (pp. 165-170). https://doi.org/10.1016/j.childyouth.2018.04.031 Andreassen, C. S., Billieux, J., Griffiths, M. D., Kuss, D. J., Demetrovics, Z., Mazzoni, E., & Pallesen, S. (2016). The relationship between addictive use of social media and video games and symptoms of psychiatric disorders: A large-scale cross-sectional study. Psychology of Addictive Behaviors, 30(2), 252. https://doi.org/10.1037/adb0000160 Dekkers, T. J., & van Hoorn, J. (2022). Understanding problematic social media use in adolescents with attention-deficit/hyperactivity disorder (ADHD): A narrative review and clinical recommendations. Brain Sciences, 12(12), 1625. https://doi.org/10.3390/brainsci12121625 Eagle, T., & Ringland, K. E. (2023). “You can’t possibly have ADHD”: Exploring validation and tensions around diagnosis within unbounded ADHD social media communities. In Proceedings of the 25th International ACM SIGACCESS Conference on Computers and Accessibility (pp. 1-17). https://doi.org/10.1145/3597638.3608400 Huberman, A. (2024). ADHD and focus: Practical tips from neuroscience [Podcast episode]. Huberman Lab. Retrieved from https://hubermanlab.com/. Kahneman, D. (2011). Thinking, fast and slow. Farrar, Straus and Giroux. Gabrielle-Beth VolovskyPsychotherapy and Counselling ProfessionalCertified PACFA Counsellor
Neuroplasticity Strategies for a Growth Mindset: How to Overcome Life’s Challenges
“… This mindset helps the brain rewire itself and supports you around challenges like ADHD, anxiety and stress… ” Every session I have with clients touches on one pivotal concept: neuroplasticity—the brain’s ability to change and reorganise itself. It’s the foundation for overcoming obstacles like ADHD, stress, and anxiety, and for cultivating a growth mindset. Neuroplasticity helps us rise above difficulties and climb the mountain of personal growth. In the past five years, groundbreaking research has proven that we can actively reshape our brains to not just survive but thrive. This powerful ability is the key to unlocking personal development and building mental resilience in today’s world. Neuroplasticity and Growth Mindset: The Science Behind Change and Strategies for Overcoming Challenges I’ve spoken about this before, and it will never become old (literally!). Neuroplasticity is the brain’s capacity to form new neural connections, supporting learning and adaptation throughout life. Now, to expand… A growth mindset—believing in one’s ability to improve—activates this potential. While a fixed mindset views intelligence and abilities as static, a growth mindset encourages effort and learning from setbacks leading to neuroplasticity (Dweck, 2016). Recent studies reinforce these concepts. For example, a 2020 review highlights the role of neuroplasticity in managing cognitive conditions like ADHD and other executive function challenges (Fields, 2020). Neuroplasticity-based interventions, like the ones I apply in my practice, such as mindfulness and cognitive training, have been shown to strengthen neural pathways that support focus, emotional regulation, and resilience (Linden, 2021). By applying these neuroplasticity strategies, you can foster a growth mindset to overcome challenges and thrive. Growth Mindset in Real-World Contexts: Progression Through Challenges Adopting a growth mindset can help individuals navigate various challenges in their lives, whether they are dealing with ADHD or facing stress at work. The brain’s neuroplastic abilities allow people to create new ways of thinking and reacting to stress. The key is consistent practice. A recent article in Frontiers in Psychology (2022) found that individuals who regularly engage in mindfulness and goal-setting practices show greater emotional resilience and stress management capabilities, as their brain’s adaptability helps them navigate change and adversity (Jiang et al., 2022). One of the core aspects of a growth mindset is viewing failure as an opportunity for learning, rather than a stopping point. A 2021 study on students with ADHD showed that those who adopted a growth mindset experienced improvements in their academic performance and emotional regulation, particularly in relation to overcoming learning difficulties (Yeager et al., 2021). By embracing neuroplasticity as a mechanism for growth, people can transform challenges into stepping stones for personal and professional progress. How to Harness Neuroplasticity in Your Own Life To cultivate a growth mindset and enhance brain adaptability, it’s essential to embrace challenges, learn from feedback, and persist through setbacks. Here’s how you can apply these principles, supported by recent neuroscience: Journalling for Neuroplasticity: How to Strengthen Your Brain As someone who journals regularly, I’ve found it to be an invaluable tool for fostering neuroplasticity and a growth mindset—helping me navigate my big city move and support my professional practice. My focus is on three key areas: gratitude, goal-setting, and affirmations. Here’s how these practices reshape the brain, backed by science: With these strategies, why not aim to live with purpose? Neuroplasticity is the foundation for personal development through a growth mindset. By engaging in practices such as mindfulness, physical activity, and journalling, you can rewire your brain to overcome challenges and thrive. Whether you’re managing ADHD or simply striving for self-improvement, understanding and applying neuroplasticity offers a pathway to continuous growth and resilience. I’m a big fan of a growth mindset! Are you? Share your thoughts in the comments, check out my YouTube video and don’t be a stranger! If you need support or want to book a free consultation, reach out directly to gabrielle@onpointpsychotherapy.com. I’m also contactable via phone and WhatsApp at +61 466 160 115, and on Instagram @gabrielle_onpoint. I look forward to hearing about your unique stories! References Cascio, C. N., O’Donnell, M. B., Bayer, J., Tinney, F. J., & Falk, E. B. (2021). Neural correlates of self-affirmation and the role of individual differences. Neuropsychologia, 158, 107907. https://doi.org/10.1016/j.neuropsychologia.2021.107907 Dweck, C. S. (2019). Mindset: Changing the way you think to fulfil your potential. Constable & Robinson. Fields, R. D. (2020). Neuroplasticity in the context of mental health challenges: Revisiting the basics. Frontiers in Psychology, 11, 1161. https://doi.org/10.3389/fpsyg.2020.01161 Jiang, Y., Guo, J., & Tang, Y. (2022). Mindfulness-based intervention for emotional resilience: Impacts on neural plasticity. Frontiers in Psychology, 13, 868403. https://doi.org/10.3389/fpsyg.2022.868403 Kaczmarek, L. D., Kashdan, T. B., & Krok, D. (2020). Gratitude, well-being, and brain neuroplasticity: An integrative approach. Personality and Individual Differences, 156, 109806. https://doi.org/10.1016/j.paid.2020.109806 Linden, D. E. J. (2021). Neuroplasticity and its implications for psychotherapy: How the brain changes during the therapeutic process. Psychological Medicine, 51(2), (pp. 214-224). https://doi.org/10.1017/S0033291720000385 Locke, E. A., & Latham, G. P. (2019). Goal-setting theory: Clarifying human motivation and behaviour. Organisational Behaviour and Human Decision Processes, 50(2), (pp. 212-247). https://doi.org/10.1016/j.obhdp.2019.06.003 Yeager, D. S., Hanselman, P., Walton, G. M., Murray, J. S., Crosnoe, R., Muller, C., Tipton, E., Schneider, B., Hulleman, C. S., & Hinojosa, C. P. (2021). A national experiment reveals where a growth mindset improves achievement. Nature, 573(7774), (pp. 364-369). https://doi.org/10.1038/s41586-019-1466-y Gabrielle-Beth VolovskyPsychotherapy and Counselling ProfessionalCertified PACFA Counsellor
Do You Have a Mental Health Diagnosis? Evolving Beyond Labels & Stigma via Neuroplasticity
Have you ever been diagnosed with anxiety or depression? Maybe you’ve taken an online quiz that told you you have ADHD or dyslexia. At first, these labels can bring a sense of relief or even direction—finally, an explanation for what you’ve been feeling. But have you ever stopped to wonder: How permanent are these labels? As we grow and change, could these diagnoses shift along with us? In a world where we’re constantly evolving, can any single diagnosis really capture the full picture of who we are? While diagnoses can offer clarity, they also raise important questions about how we see ourselves. With our growing understanding of the brain’s ability to change, it’s worth exploring whether mental health diagnoses should be viewed as lifelong labels or simply as temporary tools. More importantly, how can we adopt a growth-oriented and trauma-informed approach to mental health—one that empowers us to evolve beyond the labels and fully embrace our potential for change? Get ready and hang on tight, as I dive into the pros and cons of mental health diagnoses, discuss the controversy surrounding the DSM, and explore this more dynamic approach to mental well-being. The Benefits of Mental Health Diagnoses The Drawbacks of Mental Health Diagnoses Trauma-Informed Care and the DSM We Are Always Evolving: A Case for Growth The Benefits of Mental Health Diagnoses The Drawbacks of Mental Health Diagnoses While there are undeniable benefits to diagnoses, they can also come with serious downsides—especially when people begin to over-identify with these labels. Mental Health, Trauma-Informed Care and the DSM: Avoiding Diagnosis Stigma with Neuroplasticity The DSM has also been critiqued for not adequately addressing the role of trauma in mental health. Trauma-informed care emphasises understanding and responding to the effects of trauma, which often manifest in ways that don’t fit neatly into the DSM’s diagnostic categories (Allsopp et al., 2019). This emerging approach focuses less on labelling and more on understanding the individual’s lived experience and how trauma may be influencing their mental health. Trauma-informed care shifts the focus from ‘What’s wrong with you?’ to ‘What experiences have shaped your journey?’—a more compassionate and holistic way of viewing mental health struggles. This approach not only reduces the stigma often associated with a mental health diagnosis, but it also aligns with the principles of neuroplasticity, encouraging healing and recovery as ongoing processes, rather than fixed states. It emphasises understanding the root causes of mental health struggles, often linked to trauma, and promotes healing through empathy and understanding (Allsopp et al., 2019). We Are Always Evolving: A Case for Growth The truth is, we are constantly changing. The human brain is malleable and capable of significant growth and adaptation throughout our lives, thanks to neuroplasticity. With this knowledge, it’s essential to see mental health diagnoses as temporary guides rather than permanent labels. Neuroscience now shows that with the right interventions—such as therapy, self-compassion, and lifestyle changes—people can reshape their neural pathways and develop healthier patterns of thinking and behaviour (Davidson & McEwen, 2015). Diagnoses as Guides, Not Definitions As research continues to evolve, so too must our understanding of mental health. With growing emphasis on personalised approaches and the dynamic nature of the brain, the future of mental health care looks promising. Diagnoses should guide treatment, but they should never limit growth. By embracing a trauma-informed, growth-oriented approach, we can help individuals transcend labels and fully realise their capacity for change. Have you been caught up in these debates regarding diagnoses before? Do these points resonate with you? Let us know! Also, if you need support or want to book a free consultation, reach out directly to gabrielle@onpointpsychotherapy.com. I’m also contactable via phone and WhatsApp at +61 466 160 115, and on Instagram @gabrielle_onpoint. I look forward to hearing from you! References Allsopp, K., Read, J., Corcoran, R., & Kinderman, P. (2019). Heterogeneity in psychiatric diagnostic classification. Psychiatry Research, 279, (pp. 15-22). https://doi.org/10.1016/j.psychres.2019.07.005 Burnette, J. L., O’Boyle, E. H., VanEpps, E. M., Pollack, J. M., & Finkel, E. J. (2019). Mindsets matter: A meta-analytic review of implicit theories and self-regulation. Psychological Bulletin, 145(5), (pp. 539-560). https://doi.org/10.1037/bul0000193 Cipriani, A., Furukawa, T. A., Salanti, G., Chaimani, A., Atkinson, L. Z., Ogawa, Y., … & Geddes, J. R. (2018). Comparative efficacy and acceptability of 21 antidepressant drugs for the acute treatment of adults with major depressive disorder: a systematic review and network meta-analysis. The Lancet, 391(10128), (pp. 1357-1366). https://doi.org/10.1016/S0140-6736(17)32802-7 Cuthbert, B. N. (2020). The RDoC framework: Facilitating transition from ICD/DSM to dimensional approaches that integrate neuroscience and psychopathology. World Psychiatry, 19(1), (pp. 32-33). https://doi.org/10.1002/wps.20757 Davidson, R. J., & McEwen, B. S. (2015). Social influences on neuroplasticity: Stress and interventions to promote well-being. Nature Neuroscience, 18, (pp. 91-93). https://doi.org/10.1038/nn.4005 Dweck, C. S. (2015). Growth mindset and mental health. Educational Psychologist, 50(3), (pp. 237-246). https://doi.org/10.1080/00461520.2015.1067356 Johnstone, L. (2018). The Power Threat Meaning Framework: Overview. The British Psychological Society. https://www.bps.org.uk/news-and-policy/ptmf-overview Pescosolido, B. A., Martin, J. K., Long, J. S., Medina, T. R., Phelan, J. C., & Link, B. G. (2020). Stigma and mental health treatment. The Lancet Psychiatry, 7(1), (pp. 29-40). https://doi.org/10.1016/S2215-0366(19)30144-9 Gabrielle-Beth VolovskyPsychotherapy and Counselling ProfessionalCertified PACFA Counsellor
The Healing Power of Breath: Trauma, Mental Health & Breathwork
Did You Know? The Inhale Breath and Exhale Breath Have Completely Different Effects on Your Body and Mind 💨 Breathing—the process of taking air into and expelling it from the lungs (Oxford Languages, n.d.). It’s an action that most of us are fortunate to perform automatically, involuntarily, and without conscious thought. But what happens when we attune to this air as it moves in and out of us? What effect do each of these breaths have on our body and mind? The distinct effects of inhale and exhale breaths create a physiological balance that plays a key role in emotional resilience. Deep inhales activate the sympathetic nervous system, preparing us for action, while the exhale triggers the parasympathetic system, calming and grounding us. This powerful rhythm creates a natural cycle within our autonomic nervous system, allowing us to influence our mental and physical state with each breath. Through the lens of neuroscience, intentional breathing becomes a tool that enables us to tap into the body’s mechanisms for self-regulation and recovery. Neuroscientists, including Dr Andrew Huberman, highlight the power of prolonged exhalation for reducing stress—a vital tool for anyone dealing with trauma or heightened anxiety (Huberman, 2023). The Neuroscience of Breath: A Direct Path to Calm and Control Breathing links directly with brain areas that regulate our stress responses, such as the brainstem, amygdala, and hypothalamus. Research published in Scientific Reports reveals how slow, rhythmic breathing activates neural pathways responsible for emotional regulation (Sattler & Simon, 2022). By controlling our breath, we engage with our body’s natural ability to manage stress and trauma, offering a profound therapeutic advantage that complements traditional mental health approaches. Dr Stephen Porges’ polyvagal theory also shows how slow, controlled breathing stimulates the vagus nerve, our body’s “reset” button, helping shift us from a reactive “fight-or-flight” mode to a balanced state (Porges, 2011). This shift is particularly beneficial for trauma survivors, who often live in a state of hypervigilance due to past experiences. BUSTING MYTHS: Breathwork, Trauma & Mental Health Breathwork isn’t merely a wellness trend or a quick fix for relaxation; it’s a science-backed approach with substantial benefits for regulating the nervous system and supporting trauma recovery. While breathwork is sometimes dismissed as “just breathing,” research demonstrates its profound impact on both the brain and body. Trauma and anxiety often disrupt natural breathing, triggering shallow, chest-centered patterns that mirror a fight-or-flight response. Structured techniques, such as the “physiological sigh” and box breathing, counteract these patterns by promoting deeper, slower breaths that calm the nervous system. These techniques not only alleviate anxiety but also help individuals regain a sense of physical and emotional control, making them ideal for grounding in distressing moments. Trauma specialists like Dr Bessel van der Kolk describe how trauma is “stored” in the body, and trauma-informed breathwork offers a pathway to restore calm and safety by helping individuals expand the shallow breaths often present in those with PTSD, anxiety, and other maladaptive states (van der Kolk, 2015; Schwartz, 2024). My Journey with Breathwork: Discovering the Depth of Yoga Nidra and NSDR Initially, I was hesitant to bring breathwork fully into sessions with clients, unsure of its effects. But as I introduced box breathing and gentle diaphragmatic breathing, I saw clients embrace it, becoming visibly more relaxed and grounded. Their positive response encouraged me to deepen my own breathwork practices and reflect on my own experiences. What has recently stood out to me is the “fullness” and “emptiness” in each breath hold— the states we rarely notice, yet which can be powerfully healing. For me, breathwork is more than structured techniques like box breathing or controlled diaphragmatic breathing; it’s also about the profound rest and awareness gained through practices like Yoga Nidra and NSDR (Non-Sleep Deep Rest). Unlike traditional meditation, Yoga Nidra guides the mind into a state of restful awareness, allowing both mind and body to relax deeply, and is thus often done lying down. Neuroscientists, including Huberman, advocate for NSDR as a powerful tool for cognitive recovery and resilience (Huberman, 2023). Incorporating Yoga Nidra, I found that even a brief 5-, 10-, or 15- minute session can be rejuvenating. Recently, while recovering from the flu, I practised NSDR daily, and there was a part of me that seemed “recharged”, even though I didn’t yet fully feel it myself. Reflecting on this observation, I realised that NSDR brought a clarity and coffee-like energy boost. If you’re curious to explore breathwork further, I do recommend Yoga Nidra or NSDR. Even just a few minutes each day can bring an incredible sense of rest and recharging. I’m not always able to sit through a full session (I aim for 20 minutes), and that’s totally OK! Consistency matters more than perfection here—each session is an opportunity to reconnect with yourself, welcoming whatever comes up without judgement. Science-Backed Breathing Techniques You Can Start Today If you’re looking to experience breathwork’s benefits, here are four proven techniques that help manage stress, enhance emotional control and support trauma recovery. These strategies can be interwoven into your mindful practices (i.e. meditation, Yoga Nidra etc.) and can help you build resilience over time with consistent practice. Tip #1 – The Physiological Sigh The physiological sigh, popularised by Dr Huberman, involves taking a deep inhale through the nose, adding a second, shorter inhale to expand the lungs fully, and following with a slow, controlled exhale. This technique is effective for immediate stress relief, quickly activating the body’s relaxation response (Huberman, 2023). 💨 Try this breath in moments of high stress or anxiety for a quick, calming effect. Tip #2 – Coherent Breathing Coherent breathing, or “resonant breathing,” involves equal-length inhales and exhales, typically for 5-6 seconds each. This technique, highlighted in the Scientific Reports study, has been shown to enhance brain connectivity related to emotional control, making it a powerful tool for resilience (Sattler & Simon, 2022). 💨 Practising coherent breathing for just five minutes daily can create a sense of balance and synchronise the heart rate with brain activity. Tip #3 – 4-7-8
