Brain Health Archives - Samahita Retreat

Music makes the world go round!

Kirsten Mia — Tue, 21 Nov 2023 21:09:40 +0000

No matter who you are, what language you speak or where you come from, music is a Universal language that we can all understand, and enjoy. Music is as old as humanity itself and may have even begun before we began to create languages. It’s difficult for archeologists and historians to pinpoint as prehistoric instruments were made from soft materials like reeds, wood and animal skins and haven’t survived, the oldest being a flute made from bone. So, what is the function of music? Why has it survived and continued to evolve alongside humanity? In today’s blog I will shed a little more light on the magic of music and sound and how it contributes to our overall wellbeing.

A brief history of music

So when did humans start to play music and why? Where did it start and what were the first instruments created? We listen to music everyday and it’s such a big part of our lives, memories, traditions, cultures, it brings people together! Some suggest that music helped create and form society itself. We all have a different idea of what constitutes sounds being called “music”, for example, I may consider a mother humming to her baby music, but you may not. Aside from that, the first music to have been created was likely singing, using the voice and then rhythm, created by hand clapping or sticks and stones being tapped together. Some of the oldest instruments found are flutes made from bone which date back to about 40 000 yrs ago. Simpler instruments like drums, shakers and rattles are thought to have existed before that, however being made of weaker more biodegradable materials, have not survived.

Our tribal hunter gatherer ancestors played music and danced around the fire before a hunt to bring people into a cohesive group, and after to enjoy the success of the hunt together, for entertainment, happiness. Flutes are thought to have been used to attract birds for hunting, for survival. Drums were used in sacrifices and military processions. Music was played to Kings and Queens in courts and castles. It has been shared amongst peoples through exploration and the trade routes, instruments and melodies evolving over the ages as new sounds were discovered. Music forms a big part of ritual and religions. Music keeps workers happy when doing repetitive or boring work, thus increasing productivity.

Music and Yoga

In the Indus valley about 3500 years ago, the Vedas: 4 “books of knowledge” were created and are regarded by Hindus as the sacred foundation of their religion. The Vedas embrace a multitude of texts and interpretations in ancient Sanskrit comprised of poetry, hymns, philosophical dialogue, rituals, myths, mantra and musical arrangements in 4 parts: the Rig, Yajur, Sama and Athar Vedas. Originally passed down orally and preserved by Brahmin priests chanting the verses in a very specific way. To ensure that the sound of each word remains unaltered, practitioners are taught from childhood complex recitation techniques that are based on tonal accents, a unique manner of pronouncing each letter and specific speech combinations.

Mantra is a form of meditation using a sound, word, or phrase recited silently or aloud and are often combined with breath and rhythm. At its core, it harnesses the inexplicable, inseparable human connection to sound and has been purposefully composed to produce a certain effect on the mind and the body. Chanting is a deep devotional practice (bhakti) to be done with care and respect of the culture from which it comes. When the correct technique is used, chanting can help to alleviate anxiety and stress and improve one’s mood. Humming, like when practicing Brahmari (bee breath) or chanting Om can boost the production of nitric oxide in the body which helps regulate the nervous, immune, and cardiovascular systems. This in turn, can help increase blood flow and promote muscle relaxation.

Sound and wellbeing

Sound has long been used by ancient peoples to heal and explore altered states of consciousness. Aborigines used the didgeridoo over 40 000 years ago as a sound healing instrument. Tibetan singing bowls have long been used in spiritual ceremonies. Sound and mantra meditation is a form of focused awareness type of meditation. One kind that has become more popular is called “sound baths”, which uses Tibetan/quartz singing bowls, gongs, bells, tuning forks and voice to guide the listener. These practices show how sound manifests not only through hearing but through tactile physical vibrations and frequencies. Although science is still catching up to understanding how sound heals, sound-based vibration treatment has been shown to improve stress, anxiety, pain from arthritis, fibromyalgia, stiffness, and increases blood circulation and lowers blood pressure.

Binaural Beats and Solfeggio frequencies

Sounds emit a frequency which is measured in Hertz (Hz). These frequencies are said to have different effects on our body, mind and emotions. The human brain is essentially an electrical device, with different tasks and emotional states generating various frequencies. There are 5 widely recognized brainwaves (gamma, beta, delta, theta, alpha), each having a distinct purpose in helping us how to think, behave, move and process information. If our physiology, diet or environment causes an over or underproduction of a certain brainwave, it can alter the balance of our bodies and induce many negative effects such as insomnia, anger, stress, learning difficulties or anxiety. This is why it’s key to optimize our brains for a better wave balance, rather than aiming to increase or decrease a particular one.

Solfeggio frequencies make up a 6-tone music scale, which was used in religious music of the 10th century, first introduced by Benedictine monk Guido d’Arezzo, and are most commonly associated with the Gregorian chants. They were lost over time and were rediscovered by Dr Joseph Puleo in the 1970’s. Solfeggio frequencies are widely used today in sound therapy. (They also relate to the chakras/energy centres within the body)

396 Hz – Associated with Liberating Guilt and Fear
417 Hz – Associated with Undoing Situations and Facilitating Change
528 Hz – Associated with Transformation and Miracles (DNA Repair)
639 Hz – Associated with Connecting/Relationships
741 Hz – Associated with Expression/Solutions
852 Hz – Associated with Returning to Spiritual Order

Binaural Beats involve playing two slightly different frequencies simultaneously, creating a perceived third frequency that impacts brainwave activity. Used in relaxation, meditation, and focus enhancement and can induce states conducive to astral projections and lucid dreaming.

The crescendo

Music influences the limbic system of the brain through pitch and rhythm, affecting our emotions, feelings and sensations. Ancient cultures understood the power of rhythm, harmonics and tone. Music is vibration, and everything in nature is vibrating, resonating at different frequencies. So, sounds played at specific frequencies with the right intention, have the power to effect healing. When it comes to your health and wellbeing, you could certainly benefit from exploring some of these sound healing modalities like listening to Binaural beats before bed or trying brainwave entrainment like what we offer here at Samahita on our Brain Health Upgrade program or joining the weekly gong/sound meditation. As new research continues, it will be exciting to see the potential impact of future sound technologies and how they will evolve in entertainment, retail, healthcare and beyond! For now though, simply consider the kind of music you listen to while commuting to the office, when you’re working out, practicing yoga, working or relaxing. The impact of your musical choices will have an effect on you, so notice these differences and continue to explore the magic of music!

References:

https://en.wikipedia.org/wiki/History_of_music

https://www.sciencedaily.com/releases/2017/06/170620093153.htm

https://www.musicianwave.com/history-of-music/

https://www.healthline.com/health/sound-healing

https://thehumancondition.com/sound-healing-therapy/

https://mindeasy.com/the-9-solfeggio-frequencies-and-their-benefits/

https://www.mindvibrations.com/solfeggio-frequencies/

https://ich.unesco.org/en/RL/tradition-of-vedic-chanting-00062

https://www.healthline.com/health/mind-body/mantras-for-anxiety

https://lucid.me/blog/5-brainwaves-delta-theta-alpha-beta-gamma/

More from the Samahita Blog

Music makes the world go round!

Biohacking – Optimize your Wellbeing.

Jaya Bhagavan – Love, sound, devotion – gimme some bhakti

Asatoma Chant

Alone at Samahita

Live Talk Show Featuring Richard Freeman & Mary Taylor

How to do a Simple Elimination Diet

Christmas & New Year Celebrations

The post Music makes the world go round! appeared first on Samahita Retreat.

Biohacking – Optimize your Wellbeing.

Kirsten Mia — Wed, 08 Nov 2023 18:27:41 +0000

In a world of rising obesity rates, heart disease, diabetes, cancers and mental health problems, people are taking things into their own hands to look for ways to improve their health and prevent and treat disease. In today’s blog we will explore the Biohacking movement and look at some of the simple methods and techniques that have been adopted by Biohackers looking to optimize their health and wellbeing.

What is Biohacking?

As a term, it has come to be understood as DIY human enhancement, the conscious control of our external environment to encourage better physical and mental performance and longevity, basically, it is the desire to be the absolute best version of yourself. Biohacking involves paying attention to what we eat, drink, smell, touch, hear, and see. It’s about using evolving science and technological advances to understand and fine-tune human biology. There are 3 types of “hackers”, Do-It-Yourself (DIY) Biology, Nutrigenomics and Grinders.

DIY Biology – Focuses on experimenting and knowledge-sharing. The pursuit of biology outside of scientific institutions by amateurs, students, and ‘hobbyists’.

Nutrigenomics – Entails the use of your genetic makeup as a dietary guide for optimal health and performance. Not just about eating healthy, whole foods, but includes taking dietary supplements like magnesium or Nootropics to optimize your health.

Grinders – the most extreme type of biohackers. They generally conduct self-experiments by injecting drugs, implanting gadgets, and getting stem-cell therapy. They often identify with transhumanism, altering the human body for physical enhancement and/or aesthetic purposes. Some examples would be injecting stem cells, or implanting microchips.

Not a quick fix solution or a one-size-fits all approach…

Although some aspects of biohacking have the intention of finding shortcuts to improved health outcomes, ultimately, it’s more about the process, it becomes a lifestyle, your whole perception, outlook, habits and approach shift towards maintaining and optimizing your wellbeing. So, what I’m saying is, don’t think you can just try this one thing, and it’ll solve all your problems. Each human is completely unique, in their biology, lifestyle and goals, so biohacking enables YOU to take charge of your health by steering your own unique ship! It equips you with knowledge, understanding, diverse tools and strategies to approach things rationally, and course correct when life throws you a curveball, and as you shift through the various stages of life. One would be wise however to make sure you do your research, comparisons, and due diligence when taking something on, and it’s important to not be over-reliant on external products, technologies, or “hacks”. Take care, evaluate the risks (and rewards). There are a lot of chancers out there, flashy advertising, click-bait, discernment is key.

KISS – Keep It Simple Silly!

So perhaps your interest has peaked and you’re like, “Ok so where do I start? What are some of these biohacks?” Then read on!… Many of these things cost little or no money and are pretty simple to incorporate into your life. What’s key to remember is, we’re all at a different starting point with what we understand about “health or wellbeing” as well as having different bodies, goals etc… It doesn’t really need to be that complicated though, keep it simple, do what you can, with what you have, seek help where needed.

Here are my top 10 “biohacks”

Get enough quality sleep – You could try an app or Oura ring to track your sleep habits. If you snore, try taping your mouth at night. Invest in blackout curtains. 7-9 hours daily.

Try intermittent fasting – Human growth hormone levels go up and insulin levels go down. Your body’s cells also change the expression of genes and initiate important cellular repair processes.

Take cold showers – Start with a regular warm shower then blast the cold at the end, research has shown this to be as beneficial as ice baths. Builds mental stamina.

Make time to meditate – Try using an app for guided meditations or listen to Binaural beats. Build over time.

Try HiiT and strength training twice a week – Short 30 min workouts to boost heart health and build muscle, focused training and a combo of both, improves strength and endurance. Great fat burning activities.

Start a breath practice – Try a combo of box breath (you could even start with this one, lying down, knees bent), then do Brahmari/bee breath sitting up. Few mins of each daily.

Eat less processed/inflammatory foods – Make small steps towards better eating habits, but start here…

Get connected to nature – Follow the circadian rhythm. Ground barefoot on the earth, hug a tree. Plant a tree.

Practice daily gratitude – Bring this into your daily meditation practice or start a journal.

Take regular sauna sessions – Better sleep, relaxation, detoxification, weight loss, relief from sore muscles, relief from joint pain such as arthritis, clear and tighter skin, improved circulation.

Most of today’s top hacks come from Ayurvedic and TCM practices, you could consider the yogis as the original biohackers! There are many benefits to these approaches, the key is to stick with it and the results will show over time. Something as simple as wearing a Fitbit or using an app like My Fitness Pal can be useful tools to help you stay on track with your goals and outcomes. We’re all different so it’s vital to find a way that works for you to put your health at the top of your priorities list, “doing the things” as they say…

To wrap it up…

Keep being curious, being interested in your wellbeing, without needing to go to extremes! As they say, it’s all about balance. A little reminder, not everyone on social media with a large following knows what they’re talking about (all the time), many people cherry-pick bits of information or site articles and studies that “back up” what they’re saying without actually being factual, concrete or based on long-term studies, evidence or human trials. Just because something happens in a Petri dish or to mice, doesn’t mean it will have the same effect on the biology of a human being. Correlation does not imply causation. You don’t even need to call yourself a Biohacker or do anything outrageous to improve your health and wellbeing, just get the basics right, be consistent, show up for yourself, enjoy the process and continue to stay ahead of the latest research from reputable sources. That’s our approach here at Samahita. Clean, wholesome food, daily breathwork, meditation and movement, spending time in nature, connecting with kind, like-minded people, the recipe for a life full of vitality and wellbeing! #keepitreal

Peace and love

Kirst xx

References:

https://www.forbes.com/health/wellness/biohacking/

https://www.integrativenutrition.com/blog/biohacking#

https://blog.mindvalley.com/biohacking/

https://www.transparentlabs.com/blogs/all/what-is-biohacking

https://www.medicalnewstoday.com/articles/biohacking#overview

https://daveasprey.com/beginners-guide-to-biohacking-101/

https://www.shape.com/fitness/workouts/8-benefits-high-intensity-interval-training-hiit

More from the Samahita Blog

Music makes the world go round!

Biohacking – Optimize your Wellbeing.

Jaya Bhagavan – Love, sound, devotion – gimme some bhakti

Asatoma Chant

Alone at Samahita

Live Talk Show Featuring Richard Freeman & Mary Taylor

How to do a Simple Elimination Diet

Christmas & New Year Celebrations

The post Biohacking – Optimize your Wellbeing. appeared first on Samahita Retreat.

How High & Low Intensity Exercise Effect Cognition and Mood

Sarah Pierroz — Thu, 13 Feb 2020 04:54:10 +0000

Sometimes we have only a few minutes to get into and use the body, where we can get out for a run, walk, hike, cycle. We may feel as though we are too busy, or focused on a task, but those few minutes can help brain functioning in the long run. New research shows that regular exercise improves cognitive function. Another recent study shows that how intensely we dive into that activity actually effects different parts of our brain. If you are going to run, do you pace yourself consistently? Or work rest in between bursts of sprints? Curious? Read more….

“Individuals assigned to the active training program significantly improved their cardiorespiratory fitness, spent more time being physically active after the training program ended, and performed better on cognitive tests of executive functioning.”

More Reasons to Move!

In a recent publication of the Journal of Brain Plasticity, Gaitán and his researcher team found that regular aerobic exercise favourably improves cognitive function and improved brain glucose metabolism and cognition in asymptomatic, late-middle-aged adults, with a family history or genetic risk for Alzheimer’s Disease. These 23 participants mostly lead a sedentary life. Half of the group only received information about maintaining a healthy lifestyle, while the other half had a personal training session, using a moderate-intensity treadmill training program, three times per week for 26 weeks. The researchers monitored each person’s cardiorespiratory fitness testing, daily physical activity, brain glucose metabolism imaging, and cognitive function tests. Compared to those maintaining their usual level of physical activity, individuals assigned to the active training program significantly improved their cardiorespiratory fitness, spent more time being physically active after the training program ended, and performed better on cognitive tests of executive functioning, which is the ability to plan, focus attention, remember specific instructions, and multi-task successfully. Their findings were in accordance with similar, previous aerobic exercise interventions on cohort with normal cognition (1). So the more you exercise, the more you enhance and protect brain and cognitive function…all the more reason to move!

“Low-intensity exercise triggered areas of the brain associated with cognition control and focusing attention. And interestingly, high-intensity exercise activated networks involved with emotional processing.”

High or Low Intensity Exercise?

A new study published in the Journal of Brain Plasticity, in December 2019, reported for the first time that different intensity levels of running affect different areas of our brain functioning. Angelika Schmitt and her colleagues investigated the individual performance of twenty-five male athletes on incremental treadmills. On separate days, the athletes performed ‘low’ (35% below lactate threshold) and high (20% above lactate threshold) intensity exercise regimes for 30 minutes. The lactate threshold is a measurement which indicates the level of physical activity at which your body begins to fatigue, when lactate begins to accumulate in the blood faster than it can be removed. The researchers then measured the participants’ resting state functional magnetic resonance imaging (Rs-fMRI) to see which areas of the brain connective network were triggered when the runners had to perform specific task or tests.

The team found that low-intensity exercise triggered areas of the brain associated with cognition control and focusing attention. And interestingly, high-intensity exercise activated networks involved with emotional processing. So, it may be that you need to channelize your mental energy on a larger task or project, then you should slow down the intensity of your cardio, and if you are feeling more emotional or reactive, then it may be time to increase and push yourself a bit more in your exercise. Regardless of the level of activity, after both exercise conditions, the participants revealed a significant increase in positive mood(1). So, sometimes it’s good to just move to elevate how you feel. Even if your body or mind may be telling you the opposite message.

So, if you have even twenty minutes a day to move, either fast or slow. You can help to trigger more than muscle function. You can get help to enhance your overall brain health, and if your rev up the intensity, tone your emotional state, or slow it down to increase your ability to focus. All, more reasons to move and to consider how we move.

(1)
“Brain Glucose Metabolism, Cognition, and Cardiorespiratory Fitness Following Exercise Training in Adults at Risk for Alzheimer’s Disease”. Ozioma C. Okonkwo et al. Brain Plasticity doi:10.3233/BPL-190093.

(2)
“Modulation of Distinct Intrinsic Resting State Brain Networks by Acute Exercise Bouts of Differing Intensity”. Angelika Schmitt et al. Brain Plasticity doi:10.3233/BPL-190081.

More from the Samahita Blog

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Core – Dish Variations

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Does Exercise Make you Happier than Money?

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The post How High & Low Intensity Exercise Effect Cognition and Mood appeared first on Samahita Retreat.

Introduction to The Brain Health Upgrade Program

Daniel Stringer — Wed, 04 Sep 2019 06:17:05 +0000

Samahita continues to offer innovative and unique programs. Learn more about our exciting new Brain Health Upgrade Program in this new video. Stemming from the PhD studies of Paul Dallaghan, BHU is designed to optimize the functioning of your most important bodily organ through a combination Light Therapy, Audio Visual Entrainment, EEG biofeedback meditation and optimized nutrition all with one-on-one guidance and support. How healthy is your brain? See this video now.

More from the Samahita Blog

Music makes the world go round!

Biohacking – Optimize your Wellbeing.

How High & Low Intensity Exercise Effect Cognition and Mood

Introduction to The Brain Health Upgrade Program

Brain Health & Biofeedback Meditation

Interview with Neuropsychologist Dr. Al Scopp

Mitochondria (Cellular Energy Batteries) Enhancement with Red Light and Near-Infrared (NIR) Light Therapy

Signs and Symptoms of Poor Brain Health

The post Introduction to The Brain Health Upgrade Program appeared first on Samahita Retreat.

Brain Health & Biofeedback Meditation

Daniel Stringer — Wed, 19 Jun 2019 07:00:52 +0000

The Brain Health Upgrade Program (BHU) has been running since January 2019. It is a unique program available exclusively at Samahita Retreat. All programs at Samahita are embedded in the full Samahita experience, that is, with breathwork, yoga and fitness plus fresh healthy food and pleasant tropical environment. Within this context we offer BHU sessions comprised of: near infra red (NIR) and red light therapy; audio visual entrainment (AVE) and biofeedback meditation with EEG headsets (Muse). Each of these technologies offers a unique therapeutic benefit targeting the health of the brain and adjusting one’s mental state. The BHU sessions consist of: NIR, to feed our cells with energy and induce a calm state of mind; AVE, for brainwave modulation; and biofeedback meditation to direct conscious awareness towards calm attentive brainwave states.

What separates these technologies is that with NIR and AVE the participant is passive whereas with the biofeedback (Muse) device the participant becomes actively involved in the result. Also, the Muse device provides a graph with results that help assess progress. These sessions are monitored by our staff who provide guidance and assistance throughout and help interpret the results.

What we present in this article are the Muse graph results from Samahita guest Nicole Thomas, who stayed at with us during April 2019, together with an account of her personal experience and motivations for taking the program.

The image below shows Nicole’s Muse graphs recorded over a 10 day period. The line represents mental activity over the course of a 15 minute biofeedback meditation session (Day 10 was a 30min session). The y axis of the graph is the level of mental activity and the x axis time spent. The character of the line reflects mental stability and specifically whether the participant’s mind is active (upper 3rd), neutral (mid 3rd) and calm (lower 3rd). So, the peaks represent high activity (distraction) and the troughs low activity (calm, attentive awareness). Where the line of the graph remains in the lower 3rd we can conclude that the participant maintained a level of calm attentive awareness throughout the session, with occasional spikes measuring distraction.

Looking at these graphs from day 1 – 10 there is a clear progression from an erratic line towards a stable baseline. This demonstrates a gradual level of improvement over the 10 day period towards greater mental stability and, in the case of day 10, a remarkable demonstration of sustained calm, attentive awareness. Using this data we can assess, to some degree, the level of progression and improvement of the participant.

Of course in order to fully grasp the relevance and success of the BHU sessions it is essential to consider the subjective experience of the participant. Fundamental to meditation, and psychological wellbeing in general, is the inner, subjective experience without which we can not fully understand how an individual truly benefits. Nicole has kindly shared her experience through a series of questions (listed below) to add another layer of interpretation and personality to these results. Taken together we are presented with a clearer picture of the qualitative value of the overall experience.

Brain Health Questionnaire

Answered by Nicole Thomas June 2019

1. What motivated you to take the BHU program?
The brain is the most important and powerful organ and the BHU programme was a unique opportunity to explore ways to improve its health. I wanted something that would help change my thinking, to use the power of the mind to heal physical and psychological aspects of myself. Also, I had been wanting to learn how to meditate for some time and thought the programme would teach me to (not saying that it didn’t – it did help- but now I realise that meditation is not something that can be learned from someone else- comes from within).

2. How would you describe your state of mind before starting BHU
Tired, overwhelmed, working in ‘automatic’.

3. Did you experience any poor brain health symptoms

Brain fog, energy crashes, and disrupted sleep.

4. Did you have any previous experience in meditation?
I’ve tried it once before on my own.

5. Had you previously used either NIR therapy, AVE or Biofeedback meditation prior to starting BHU?
No- had not heard of any of them until finding BHU programme.

6. What were your first impressions during or after your first session?
During my first session I had an open mind to the things I was trying for the first time. I did not think much of the red light and wondered about it’s efficacy – but enjoyed the warmth from the light. The AVE made me fall asleep (only ever once in the first session), so I enjoyed that. And I didn’t understand how Muse worked properly in the first session. Overall, after the first session I felt a little spaced out, dehydrated (although I drink plenty of water), and chilled at the same time. I really enjoyed the sessions onwards and looked forward to using the AVE and Muse. Towards the end, I also enjoyed the red light as the time would pass quickly and I enjoyed the warmth.

7. Was there a pivotal moment that changed your outlook during the program? Or, as your biofeedback meditation results improved, was there a particular moment where you felt an inner shift or transformation?
I think it was the 4th/5th session where I felt the shift to a deeper level of consciousness, by choosing to surrender and trust in God, and I remember how wonderful and beautiful it felt hearing all those birds and also feeling at peace.

8. Do you feel the muse device and rain/bird audio feedback help with your meditation? (I also remember at one stage you stopped using the feedback did that improve your results?)
Yes, it really helped me understand what it was I was doing, that made me hear more birds i.e. feel calmer and more still. And towards the end, the birds and rains were annoying me, because it’s as if I was in competition with myself to hear more birds, and because I could hear things and was thinking about the sounds, I felt it was stopping me from feeling the true essence of what I was meant to be doing. The last two session I did, I didn’t listen to the feedback and those were my best results. The muse and audio feedback played a crucial role in helping me understand the tools I was using to meditate.

9. If you did feel a substantial change in physical / mental state, personal outlook or perspective what would you attribute those changes to? For example, did the environment / food / yoga / fitness or anything else on offer at Samahita contribute to these changes?
A lot of different things played a role in contributing to the changes. Firstly, reading the Gita whilst on the programme, was perhaps the most important one. It really connected me on a spiritual level. Another important factor for me were the teachers and their support, advice and overall presence, that inspired me to connect more with my own self and find the tools to meditate deeper. The environment and yoga was the next important thing- being somewhere quiet and peaceful, by the beach, being barefoot all day, and outdoors all day, all just gave me the space to relax. Not having to cook, and finding healthy food all ready, was a relief and nice to felt taken care of.

10. Fundamentally, do you feel the BHU program had a positive effect on your health, and specifically your mental state?
Yes of course. It contributed to improving my mental state, but it was not the direct cause – I was.

11. Do you have anything else to add?
Just a great thank you to you, Sarah and Gill, for being the energy you are!

More from the Samahita Blog

Music makes the world go round!

Biohacking – Optimize your Wellbeing.

How High & Low Intensity Exercise Effect Cognition and Mood

Introduction to The Brain Health Upgrade Program

Brain Health & Biofeedback Meditation

Interview with Neuropsychologist Dr. Al Scopp

Mitochondria (Cellular Energy Batteries) Enhancement with Red Light and Near-Infrared (NIR) Light Therapy

Signs and Symptoms of Poor Brain Health

The post Brain Health & Biofeedback Meditation appeared first on Samahita Retreat.

Interview with Neuropsychologist Dr. Al Scopp

Daniel Stringer — Mon, 04 Feb 2019 04:54:35 +0000

Neuropsychologist Dr. Al Scopp talks about his early years discovering yoga and being one of the first students to practice with Swami Satchidananda in New York, working at a pioneering neurology lab at Duke University in the 70’s and conducting some of the earliest experiments into biofeedback and meditation including testing Swami Satchidananda’s brainwaves and, more recently, conducts anti-ageing seminars for medical professionals.

Swami Satchidananda

Dr. Al Scopp discovered yoga in the 60’s initially trying to learn from books. Realising this was not a viable way to learn he attended a lecture by Swami Satchidananda in New York and subsequently took classes held at Satchidananda’s apartment. A few years later, as a PHD student at Duke university, he invited Satchidananda to the lab and fitted him up on a pioneering EEG device to measure his brainwaves. It turned out that Satchidananda’s brainwaves, immediately and with no preparation, displayed a high amplitude of alpha waves (calm, relaxed and attentive) and theta waves (associated with deep meditative states). Within a few minutes these readings switched to almost exclusively high amplitude theta waves in all areas of the brain. Much research has been conducted on experienced meditators since and this knowledge is considered standard but in those days it was pioneering work.

Dr Scopp’s work in biofeedback continued as a medical practitioner helping sufferers of headache and migraine. Using measurements of muscular tension in the face and jaw, temperature and Heart Rate Variability (HRV).

Biofeedback and Headaches

Dr. Scopp explains how biofeedback works and how it helps people suffering with headaches:

“When I got my PHD I started a medical clinic for treating migraine and other severe headaches, in Mountain View, Silicon Valley. There was various research showing how biofeedback helps with various kinds of headaches because you’re measuring with biofeedback some of the underlying physiology of headache. So by immediately showing someone how well they are doing on that measure they can learn to modify it in a favourable direction. So, this is easy to understand with ordinary tension muscle contraction headaches, which are not as severe as migraine (….) We can measure how tight the muscles are in the forehead and the jaw, find which muscles are worse and put the sensors there and covert the information about how tight it is through a display that a person easily understands such as a change in colour or music or volume so they are getting continuous feedback. That’s what makes for biofeedback, instant representation of an inner physiological process that enables control.”

Heart Rate Variability and breathing:

“There have been many kinds of biofeedback developed in the last 40-50 years. Hundreds of research studies applying it to headaches and other medical problems. Some of the recent ones are very helpful, one example – It has been found that when we’re calm our heart rate is not only slower but more importantly beats very regularly exactly in rhythm. And to the degree the heart beat is variable you are more internally stressed.” Studies have shown (1) that slower breathing improves heart rate variability and therefore a more calm relaxed state.

Simple dietary habits to increase life expectancy.

More recently Dr. Scopp has been giving lectures on pathways of ageing and strategies to prevent ageing and gives this simple dietary advice:

“There are ordinary things one can do that greatly lower the risk of major neurological diseases (such as Parkinson’s and Alzheimer’s) cancers and heart disease just by changes in diet like eating more dark chocolate, drinking 3-5 cups of coffee per day, eating at least 2 pounds (1 kg) of broccoli per month (for reducing cancer), pomegranates for reducing plaque deposits in the arteries.”

Watch the full video to hear Dr. Scopp’s story and learn more about biofeedback, curing headaches and improving longevity.

(1) The physiological effects of slow breathing in the healthy human
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5709795/

Inhalation/Exhalation Ratio Modulates the Effect of Slow Breathing on Heart Rate Variability and Relaxation
https://link.springer.com/article/10.1007/s10484-014-9253-x

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The post Interview with Neuropsychologist Dr. Al Scopp appeared first on Samahita Retreat.

Mitochondria (Cellular Energy Batteries) Enhancement with Red Light and Near-Infrared (NIR) Light Therapy

Dr. Paul Dallaghan — Thu, 03 Jan 2019 04:53:57 +0000

Light therapy is as old as the sun. Human beings thrived and grew due to exposure to the full light spectrum of the sun. Today we limit our time in the sun so we are not overexposed to ultraviolet rays and their damaging effects. But a daily 20 to 30 minutes of direct light and sun exposure will increase health and energy due to the benefits of visible white light and infrared rays. One literally receives thousands to millions of light energy units known as joules. As a therapy away from the sun modern technology has learned to harness visible red light and invisible near-infrared light to penetrate the skin’s surface and enact healing to both organs and skin, including the brain.

Light and Personal Energy Production

As the light hits your skin at an appropriate enough intensity several metabolic events take place in the cell’s batteries, ancient bacteria known as mitochondria, that stimulate the production of energy currency, known as ATP (adenosine triphosphate). The food you eat combines with the oxygen you have taken in to produce ATP and the stimulation from light adds to this process. This energy unit, which is essentially light, is behind every function in your body from keeping you healthy and rejuvenating to having energy for social engagement and all of life’s events. When this is compromised our system still functions but poorly, much like an economy in recession – we see systems functioning but well below par, knowing we never feel so good but can’t understand why. Eventually ill health is an outcome. This is worsened due to reduced time in the sun, an overload of sunscreen on the skin when in the sun, and for many most of the day is spent indoors under artificial light – primarily only blue light, which deprives our cells even further.

Light Therapy

Light therapy is essential for our modern lifestyle, one that limits our time outdoors and even warns against direct sun exposure. Your cells want and need good light from the full spectrum. As a result you can produce more energy. The process is self-reinforcing. Light therapy has been studied through intensive scientific research over the past 40 years, specifically under an area known as low level laser therapy, or nowadays referred to as photobiomodulation. It is understood that the targeted wavelength of the red light spectrum, 630 to 660 nm, can penetrate the skin 8-10 millimeters, working from the inside-out to enhance mitochondrial function and thus benefit the skin. It has been noted in research that 660nm wavelength is closest to the resonant frequency of cell tissue and can subsequently be absorbed better in the hemoglobin, the carrier of oxygen in red blood cells. Near-infrared (NIR) wavelengths that function at the 850 or 880nm level have been shown to penetrate far deeper beneath the skin to tissue and bone. Based on research at NASA, NIR emitted through color specific LED bulbs operate by activating color sensitive chemicals in body tissues. This in turn stimulates the cell’s mitochondria.

Red and NIR, Skin and Organs

The combination of red light, which offers healing to the skin, and NIR, as healing to deeper organs, means a light therapy that improves our energy and healing, upgrades our health, enhances how the brain works because its energy workload is freed up and it can achieve higher grade energy production.

Health Benefits

Research study programs reveal health benefits that include enhanced blood circulation, anti-inflammatory effects, increased muscle recovery, improved skin tone and glow, reduced wrinkles and scars, improved wound healing, pain reduction, lymphatic flow boost, increased cellular growth, and even enhanced fertility and increased testosterone. A reduction of inflammation on both the skin and inner organs improves health and aids the reduction of inflammation in the brain to improve brain function.

How to Apply It

Take any opportunity you have to spend time outside in good, natural light. This is especially beneficial at the start of the day. One of the best ways to handle jet lag is to get up at dawn on your first wake up day in your new time zone and be outside, under the light looking towards the sun, whether cloudy or clear skies. Also take any opportunity to walk to work, school or the stores, and sit outside for lunch.

Samahita, Light and Brain Health

The environment of Samahita is a natural light and fresh air paradise. This is one of the reasons you can leave feeling better as it enhances all the other life-giving health practices you do here. We also go a few steps further to enhance your brain wellness in our Brain Health Upgrade program. One of the therapies in this program involves mitochondria enhancing red and NIR light therapy. Improved cellular functioning and energy production helps your brain, similar to providing a cleaner more efficient energy supply to your car or house. The human brain demands 20% of the body’s energy supply. The focus of this program is to improve the production of that energy supply, enhance its delivery, and optimize its use, for and within the brain. The challenges of the modern world cannot allow us to take for granted that our brain is just going to perform well. The statistics show the shocking rise of dementia and related mental pathologies with the unfortunate reality of modern life being further removed from nature and her glorious inputs. Yoga, meditation and upgraded actions are not just needed, they are unavoidably essential today.

Biohacking – Optimize your Wellbeing.

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The post Mitochondria (Cellular Energy Batteries) Enhancement with Red Light and Near-Infrared (NIR) Light Therapy appeared first on Samahita Retreat.

Signs and Symptoms of Poor Brain Health

Dr. Paul Dallaghan — Tue, 04 Dec 2018 00:00:00 +0000

The topic of health typically revolves around a degree of ill-health in and through the body and ways to improve the function of the body. When mental health is discussed it is usually under the area of psychological pathologies or a depleted brain that no longer performs in a normal manner, labelled under dementia. However, the health of your brain impacts every thought, behavior and action. Psychological pathology and dementia are extreme cases that most of us hope to avoid yet the majority of people have brains that are not functioning in their healthiest state. Figures from studies in the US show that at least 5 million Americans have had a traumatic brain injury and 50,000 die every year from injuries related to the same. Even more are walking around without realizing that the brain is compromised and even underwent such trauma.

The brain is the body’s most essential organ and has the highest energy demands relative to its size. All bodily and mental functions are related to its performance. So it is a vast oversight by the health community to not pay more attention to keeping it in a truly healthy state. The organic and ancient practices from yoga and meditation were developed to care for the state of the brain. Hatha yoga specifically pays attention to it through a primary focus on the quality of breath via the two nostrils. In addition, it also understands that the state of the inner organs, especially the digestive organs, have a great impact on brain health.

Air, light, nutrition, intellectual stimulation, exercise, certain supplements, relaxation, mental peace and quiet, direct contact with nature, social interaction, caring and sharing all add up as support for the brain. This has been a careful consideration for the nature of programs and the environment at Samahita Retreat. As technology improves and interest in brain states and function grows we can add tech hacks to this list to protect, nourish and enhance brain health. My academic study and research has helped understand more intensively the body-brain health connection and how yoga and meditation play a part but also how technology can help. This has led to the development of the Brain Health Upgrade program at Samahita.

The state of your brain today is a real indicator of how things will go years down the line. Before we discuss taking control of your health with brain support in mind it is important to consider the signs and symptoms of poor brain health.

Low resilience – do you get frustrated and irritated, especially at a similar time of day, regularly?
Brain fog – does your thinking get foggy and tired at certain times?
Fatigue – do you feel in your body a heaviness, pressure on your nerves, but especially on a mental level where any more thinking is just too much?
Irregular emotions – mood swings and more sensitive to comments directed at you?
Forgetful – do you forget names, things to do, more often than you’d like?
Lack of motivation – do you feel you want to work or take care of yourself but it’s just too much?
Food cravings and indulgence – do you feed your brain the best nutrition or find yourself a slave to cravings, urges, screamed at you from processed food, too much food, at all sorts of time of day and night?
Energy crashes – especially in the middle of the day, wishing for a nap?
Disrupted or poor quality sleep – do you lack in deep sleep and REM sleep whereby the quality of your sleep is low and how you feel and operate the next day is impaired?
Low sex drive – your body might be tired but the thought of getting sexy is more of a burden?
Underactive physically – despite best intentions do you skip work outs and experience lower energy even if you are to try a work out?
Busy mind – is peace of mind a far off concept and instead you’re stuck with a mind that won’t shut up, involved in a myriad of small thoughts and issues?
Meditation nightmare – trying to sit and look in, be quiet, enjoy inner space is just not interesting, boring, too much or too hard?
Family history – does anyone in your family suffer from dementia or Alzheimer’s?

If any of these feature in your life then look more intensely at your daily habits, quality of sleep and relationships. Nature, body and mind practices, nutrition, relaxation are key to bring more fully into your life. We provide the setting for this at Samahita but also give you extra tools to help your brain. We do it because it is essential.

Upgrade Your Brain with BHU Program at Samahita

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The post Signs and Symptoms of Poor Brain Health appeared first on Samahita Retreat.

Biofeedback Meditation with EEG headsets

Daniel Stringer — Tue, 04 Dec 2018 00:00:00 +0000

The ancient practices of meditation, expressed through manuscripts and living traditions, have never stood still. The techniques and customs surrounding numerous approaches to meditation whether Vedic, Yogic or Buddhist have evolved, often in dialectic fashion, with each other. Developments and adjustments abound over thousands of years of insight and experimentation. The art of silencing the mind, finding clarity or connecting with deeper or higher states of consciousness continues to change even though in essence the purpose remains the same.

Biofeedback and Brainwaves

What is the purpose of biofeedback? The traditions teach us how to sit, concentrate, eat and abide in appropriate ways conducive to meditation. We learn to observe our breath, sensations, mental formations, clarify the senses with the intention of delving deeper within our Self. It is here where the biofeedback begins – recognising the quality of breath, sensation, tension and mental formations acts as an intuitive barometer with which to work towards deeper states and understanding. This requires education, skill and practice and is imparted from teacher to student.

Enter the world of biometrics, digital biofeedback and biohacking. Electroencephalograms (EEG) were first invented in 1924 by Hans Berger(1) for reading brainwaves (electrical pulses emitted by neurons). With the aid of EEG headsets we are now able to receive immediate biofeedback of brainwave activity during a meditation session. A Muse portable EEG headset interprets raw brainwave data and gives feedback through live soundscapes (2). For example, in the Tropical setting, an overactive wandering mind is translated as rain and a calm mind produces bird sounds. This feedback allows the user to actively adjust their mental state to alter the feedback. It also produces a simple graph to show moments of focus and distraction. With practice this ability to adjust becomes more natural and the Muse app provides encouragement and motivation through rewards and setting new targets.

Mental states, understood subjectively, form an inner experience that may be expressed as thoughts and feelings. Alternatively, brainwaves, alpha, beta, delta, theta and gamma, can be objectively measured and are associated with specific mental states. (3) For example, alpha waves will dominate during a calm, relaxed state of mind while beta waves will dominate during problem solving and decision-making, and theta waves are more active during deep sleep and meditative states. (4) Of course this is a simplification as all brainwaves are present in any given moment and each part of the brain may have differing levels of each brainwave type. (5)

Established meditators are often accustomed to natural biofeedback (breath, posture, mental formations) with an ability to correct the quality of their attention accordingly but may also be surprised by the results. We’ve tested the device on people here at Samahita and even regular practitioners have received unbalanced results. This is where the EEG headset is useful, responding to feedback and adjusting one’s attention appropriately is a skill that may be developed through regular use.

Results

Here are two examples of results from different people after a session with our mini EEG headset. Each shows the graph, points and “awards”.

92% Calm. This is a person with a regular meditative practice using a specific technique consistently throughout the session. The graph shows a very focused and calm mind with just one moment of distraction.

34% Calm. This is a person with an irregular meditation practice where no specific technique was used. The quality of the graph shows there is an effort to concentrate but the mind is easily distracted.

As you can see from these simple examples, a regular, consistent practice has a measurable effect and even a person who thinks they are “meditating” may in fact be distracted according to the brainwave measurements. However, results will differ for the same individual merely on time of day. Context is important as we are in constant change throughout the day.

What I found personally useful is the evidence that regular meditation practice does have a direct measurable effect on the brain. That a consistent practice, without any digital readings, does develop a skill to adjust one’s state of mind at will and recognise one’s own bio-feedback internally as well as through an EEG.

My advice to beginners who may be starting meditation practice for the first time with a Muse, or another EEG headset, is to follow the guided meditations and use the device as a training aid and for occasionally measuring one’s progress. Having time without any device to meditate “naturally” is essential to truly developing the deeper benefits and insights through a regular practice.

One thing is certain, the Muse headset is not a substitute for traditional meditation for various reasons: the presence of the device itself affects the outcome, for example, just having the device and app by your side is distracting and not conducive to meditation. Also, the goal-orientated reward system of the app creates dependency and attachment. It is more beneficial when used occasionally to measure progress regarding brainwave states. The devices we tested are simple consumer products and have their limits but full-brain detailed insight biofeedback devices are powerfully helpful at correcting mental patterns, If you ever get the chance to use one!

Returning to our ancient and evolving traditions can we say that biofeedback is another step in the direction of deeper understanding and awareness? Maybe, but this is still in its infancy and we have to learn, culturally and scientifically, to incorporate these developments towards our collective, and individual, enlightenment.

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