Biofeedback for Anxiety
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- Опубликовано: 31 июл 2024
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Biofeedback has been shown to help with anxiety, depression, headaches, chronic pain, incontinence, and high blood pressure.
Basically, biofeedback is a simple way to improve your mind-body connection and learn to regulate your nervous system. In this video you’re going to learn all about biofeedback, and by the end of this video, you’ll know how to do it on your own, without any equipment.
Biofeedback is literally feedback about what your biology is doing. About 90% of the things going on with your body right now are subconscious: your breathing, heart rate, digestion, blood pressure - your autonomic nervous system is just running those without you thinking about it.
With biofeedback you can actually measure what is going on with your autonomic nervous system and learn to calm it down. This can be super helpful with anxiety and other physical conditions.
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Therapy in a Nutshell, LLC, and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.
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I've been on a recovery journey from a chronic illness for 2 years. Your videos have given me so much insight, knowledge, and guidance on my recovery. Thank you
sending you love and care
Just a suggestion: make a list of the videos which have action points, like this one, and gently force yourself to do only one of them for a week and see how you feel.
emma...this series is exactly what i need...my body has acting up so much lately and i cant seem to calm it down even when my mind is calm..hopefully ill learn to calm down by body by the end of it..thank you so so much u are a life saver😇🙏❤
I have been meditating daily since March (1 - 15 min.).
When I remember to just breathe, I immediately feel incredibly calm. The next step would be to do it when in stress, but in those moments I forget to breathe at all.
I have noticed that I do not react as much as I used to, sometimes I do not even react at all. If something goes wrong, I accept it and move on. The parasympathetic is starting to wake up in me and I like it.
good to hear this
Great video!! Thank you :)
I used heartmath and it was extremely beneficial. I have autoimmune disease (MS) and stress is known to make my condition worse.
I have learned living in chronic stress actually hurts our bodies.
What you are teaching people really truly matters and can help their quality of life 👍
Some of these biofeedback theraputic techniques, can help you overcome shyness as well.
Can you elaborate on that which ones maybe?
@@ricka0917 Apparently Warlock is too overcome with shyness to respond ;)
@@kimcantswim174 LOL isn’t it funny how people post things but no one ever responds!!
Your videos are very helpful for me. I just had my second burnout of my life. You really are helping me out. Between my first and my second burnout I learned a lot about psychology and more precisely about art therapy. I need to finish my license of art therapist.
There’s only one thing to say you are absolutely amazing in so many ways
I LOVE Flowly!!! It changed my life and helped me manage my anxiety and chronic pain (from both EDS and fibro) to the point where I feel I can actually start work again. Totally didn't expect the shout out to them here but Emma is always so on top of the newest research and approach I'm not surprised. The VR combined with biofeedback helped me focus on the biofeedback exercises. Super recommend this one VR world in Flowly that's on the beach.
wow so glad to hear!!
How much was it?
Thank you very much, Emma! I consider this video a treasure to share with friends. I look forward to and enthusiastically encourage you to present ALL of the other videos you mentioned you might do. 🙏👍🌈😊
Definitely interested in a virtual reality video - and of course every other video you post here. Thank you for all you do!
Thank you so much Emma. I've said this before, you remind me of a teacher I had in school who was better than a mother to every kid. The most troublesome, troubled and mischievous boys loved and respected her.
Great job and thank you! As always you are informative and concise. I have been battling chronic anxiety/depression/stress that sent my cortisol levels to critically low levels several years ago. My endo eventually sent me to Cleveland Clinic in Ohio. The chair of the endo dept said my depression/anxiety/stress was the cause of my low cortisol (they did two days of testing on me). He said he had only seen it two other times in his practice. That was two years ago. Your videos have been a part of my healing process along with several other therapies. Thanks for your time and expertise.
Glenn Gibson, . Reduce negative thoughts. Avoid watching negative news channels and tv shows. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety. For a relaxed life sit on a chair, back erect, eyes closed, be still and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for around 5-10-15 minutes or more. Don’t fight with your thoughts. Slowly they will reduce and relax the mind. Deep inhalation-exhalation is not needed. Day or night before sleep sit or lie down and observe your breath. Being still reduces negative thoughts. Make this a daily habit to have a relaxed life. Best wishes Shyaaam Sir. -Counsellor.
Emma, thankyou for continuing to publish content which includes techniques to try or use. Your videos have greatly helped me as a mom with 2 daughters who have been on an emotional tornado since the pandemic started.
A must watch this video on human instincts and listening to your inner voice ruclips.net/video/XrmyGtdmgoY/видео.html
Yes!!! Please do more like this. It's such a great tool and can be done one anywhere. I'm teaching my son about breathing so this was profoundly helpful. Thank you Emma 🙏🏻
@Therapy in a Nutshell. I just wanted to say thank you so much for all your videos. It's been a tough couple of months and I've often turned to your channel for calm, guidance and perspective. I really appreciate the effort you put into these
Me too. She has helped so much. The deep breathing is so calming. I found combined with Prayer, it is very calming.
I am very grateful for your valuable videos. Thanks a lot for your generosity to help people like me who has have trouble with my heart jumping because of anxiety.
Can you do one on neurofeedback or the difference between neuro and biofeedback
This was a great video, thank you. I really found it helpful. I would like to publicly say that I was appalled by Better Help. I could not believe was a disgrace the entire process was. I highly HIGHLY recommended you don’t waste money with them.
This is excellent. I was taught that biofeedback helps with blood pressure 10 years ago in a lifestyle therapies for medical conditions class...but they never said what it actually is and how to do it.
agree! biofeedback is a great therapy and Emma did an amazing job explaining it
at flowly we actually combine biofeedback with VR therapy you can do at home :)
@@OfficialFlowly your product seems like a really cool idea. how can we make sure it doesn’t create a dependency? does the app also give us tools to calm down outside of needing to open it?
Wow this is fascinating. Really helps with body awareness and control. Looking forward to the next video, thanks so much Emma
Thank You! You are a literal life saver.
Thanks a million for this video. Super informative and well thought out.
yes, I'm really interested in this subject! thank you!
Your information is always life changing! Thank you soo much for what you share and so😊
Thank you Emma, I am a big fan of Yoga and Biofeedback, you are doing a great job
I appreciate any help, living a more peaceful life, that anyone can give me. Thank you, your video is very informative, and very helpful.
Agree - Emma's videos are so well-researched and helpful. Wishing you the very best Daniel
Daniel, . Reduce negative thoughts. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety. For a relaxed life sit on a chair, back erect, eyes closed, be still and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for around 5-10-15 minutes or more. Don’t fight with your thoughts. Slowly they will reduce and relax the mind. Deep inhalation-exhalation is not needed. Day or night before sleep sit or lie down and observe your breath. Being still reduces negative thoughts. Make this a daily habit to have a relaxed life. Best wishes Shyaaam Sir. -Counsellor.
Thanks for all you do. I would love a guided practice.
The topic has been covered in a very good way, thank you🌼
LOVE THIS CHANNEL!!!
would love to see a fourth video with breathing exercises!
I'd love to learn more abou this! I feel like it would also be a great tool to have that you can use for prevention.
Thanks for this video. Breathing exercises would be great.
Virtual reality for mental health video sounds really interesting to learn about.
I had the same comment once I went to a doctor visit…I had begun doing mindfulness 3 times a day during that time
Thank you for the great Video.
Our company is manufacturing a biofeedback device as well, a bit different from the one in the video, the NUCLEUS. We have had great results for years now.
The more people talk about these alternative methods of healing people, the better!
Keep up the good work! and good luck! Cheers!
great content, just came across your site. Well done! happy to be a new subscriber
Thabks very interesting!! And easy to understand!!!
Beautiful Video Madam, Thank You for educating us 😍👏
I remember hearing about biofeedback in the 70's
This is like a super power
I used bio feedback to get rid of shingles pain and rash,
everyone that Ive spoken to about this says im a quack
but i know 100% that it works
Please, I wanna see all those videos you mentioned 🙏🏻
Your videos are helping me during a difficult time in my life and I thank you for that 💜
sending you love and care Reyna
@@OfficialFlowly Thank you so much 💓 💖
@@reynamacias3154 Reduce negative thoughts. Avoid watching negative news channels and tv shows. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety. For a relaxed life sit on a chair, back erect, eyes closed, be still and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for around 5-10-15 minutes or more. Don’t fight with your thoughts. Slowly they will reduce and relax the mind. Deep inhalation-exhalation is not needed. Day or night before sleep sit or lie down and observe your breath. Being still reduces negative thoughts. Make this a daily habit to have a relaxed life. Best wishes Shyaaam Sir. -Counsellor.
@@shyaaammeneen63 thank you very much for your tips 💖 I really do appreciate it 🙏🙏
Thank you
this is great, I love learning about biofeedback. What do you think of binural beats and relaxation? does it work?
Miss Emma is Awesome.
How to stop pain, constant aches, Fibromyalgia pain.would be good. I do use acknowledging the pain & asking it to go.
So I am post menopausal. Suffer severe anxiety panic attacks/agoraphobia. Decided to get oximeter. Checked it when I was feeling edgy breathless. Reading of oxygen 100% heart rate 64 which I got down to 53 when I took my mind off somewhere nice. It sort of telling me that what I'm feeling are just "sensations" despite my brain appearing to be in fight flight mode. Maybe more practice and I'll believe the results.
Very much interested in VR for mental health! I have read about in Superbetter, but haven’t come across the principle since. Thanks for your valuable content!
That was brilliant can I have part 2 3
Thank you
Thank you! I’m doing fine Biofeedback and still learning this. Breathing exercises are also helpful to slow breathing and for calming.. Oxygen Advantage, Buteyko breathing method..-
I did Direct Neurofeedback five days a week for two months and it works....it worked. And it was fun, interesting and very cool tech.....but it was work and well worth it.
Yes VR for mental health!!!!!!!
It would be great if you would number these videos please. I mean Biofeedback 1, 2, etc. It's easier to search the next one, and recommend them. I do recommend some of your videos and this series I expect to recommend frequently.
Very interesting! Thank you!
Glad you liked it!
Emma I practice slow breathing, meditation and mindfulness for many years now. And I feel like my nervoussystem is really calm, too calm. I have hard time getting energised. I do have a really low blood presure, but my resting puls is quite high about 80-90 and I am not overweight and am 43 years old. What can be a reason for that? Can high puls still show that my nervous system still is going high unconsciously?
Would love to see some techniques, please
Need to know when as well as what.
Please include a paced breathing segment.
Looking for Flowly in the description, is it missing?
Would you be able to control heart rhythm too?
If so could you get out of an afib mode using this?
Thanks
I'm getting so good my heart beats twice a year...once at Christmas and once on my birthday.
ur so naturally prettyyyy
Can you please describe or suggest some device for this? Really interesting to knowing this and the essence of Mindfulness.
Exam preparation done ✅
Amazing ❤❤
Put out a paced breathing exercise video please
Hello Emma,
I missed your last live stream, but I had a question for you... Hopefully you can answer here or in some of your future videos...
I want to feel better and do better in life, and I always search and watch videos or read articles, yet I am unable to actually "do".
I don't know how to get out of that loop of constantly watching the videos without actually implementing anything. 😓
Even if you don't answer, I am so so thankful for your presence here on RUclips and all you do. ❤️
ruclips.net/video/1gzVhnT3pB4/видео.html
@@nicolefleischman146 this was the exact video I was thinking of ! 😍🙏
@@danalinnan2596 🥰🙏🙏
I know you aren't asking me, but I have on the same road for a LONG time. I'm learning through therapy to accept my life today is perfectly imperfect. As I mindfully choose joy (what food will bring me joy, what clothes will bring me joy, what activities will bring me joy) each moment and have faith that I will be able to conquer tomorrow whatever the day brings. And be grateful. I love also love to see your thoughts Emma.
Because doing is unsafe. Watching is safe. Doing - and trying - brings a risk of failure. Probably you have to elbrace a risk of failure and reward yourself just for trying, instead of worrying about the outcome and punishing yourself for failure. :) in any effort not only mental health. :)
Wow I already did this kind of technique without knowing it! I simply use pulse oximeter that we have at home just to be prepared for COVID. That way I can see my pulse rate in real time
A must watch this video on human instincts and listening to your inner voice ruclips.net/video/XrmyGtdmgoY/видео.html
Can you pls pls do a video on neurofeedback?? I am undergoing neurofeedback therapy for my anxiety and burning hundreds of dollars in the process. Not too sure if it is doing anything for me tho
The opposite happens to me when I get stressed out I hold my breath and my heart rate drops a lot, I do have an Apple Watch band when I see my heart in the low 50 I pay attention to what’s going on and indeed I was holding my breath and tense my shoulders.
Try microdosing.It saved me after years of depression and anxiety.I got my microdosing capsules from mycojakkie on instagram. Hit him up.
@@lindafrank221 . Reduce negative thoughts. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety. For a relaxed life sit on a chair, back erect, eyes closed, be still and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for around 5-10-15 minutes or more. Don’t fight with your thoughts. Slowly they will reduce and relax the mind. Deep inhalation-exhalation is not needed. Day or night before sleep sit or lie down and observe your breath. Being still reduces negative thoughts. Make this a daily habit to have a relaxed life. Best wishes Shyaaam Sir. -Counsellor.
I’d definitely like to see a vid on Using VR to relieve anxiety.
Yes!!!
شكرا لكِ لوضع المترجم التلقائي، اعاني من القمص الجسدي و العاطفي انا شخص مفرط الحساسية و اعاني بشدة الخيال يكاد يدمرني عندما تصتدم امي بالجدار او اي شي صلب اشعر بالمها و اصرخ بصوت اعلى منها من شدة الالم😔😭 لماذا لا يهتم الاطباء النفسيين باختراع اي شي يغير او يساعد ادمغتنا لا اعلم كيف ان الاطباء يستطيعون معالجة المرضى و رؤية الحروق و الدم و الجروح😔😭
Good video ❤️❤️❤️
What do you think about Lens neurofeedback therapy?
Is Inhale usually longer than exhale or the other way around?
Great!
Hi Emma , What do u think of Wim Hoffs therapy for overall health. Ur biofeedback is great never thought I would see a video about it anywhere except the Dr.s office about it.looking forward to the next one.thanku
I do WHM (irregularly :( ) and must say breathing techniques and cold water just flush away my tension, anxiety and despair.... it all comes back but at least I know it is possible for me to live without it, it's not a part of me (as I was identifying with my issues).
What about for stage fright? When 100 heads staring at you while you present? Unlike in a quiet room while doing the breathing exercise.
Can you do a video on infralow neurofeedback?
I did 17 sessions of neurofeed back and apparently did the adverse effect i got a pop in the back of my head from the semi conductors or electrodes and the pain never went away. It grew into a tensional pain radiating down to my neck and over time down my back and now i am fully burnt out suffering from tension depression and anxiety. i use to b so talented and now i live a life in deep depression anxiety pain and suffering ppl dont seem to know what happened to me . they cannot understand how someone can change so drastically . I am practically like a zombie
Love your videos.
I have tried breathing exercises many times and it usually raises my blood pressure and I feel out of breath very quickly. I try to follow the directions very carefully. What could be the problem? I really feel like this is key and I want to learn this.
I experience the same thing and almost always yawn when trying to do deep breathing exercises. Also my HR pattern seemed opposite it seemed to slow down on the inhale and speed up on the exhale. Guess we're not going to get a reply since it's been a year since your comment.
Thank you for these videos. I just recently found your channel.
Quick question-how would a person deal with stress from a medical issue that can’t be addressed for several months, until they see a specialist? I’ve had to deal with this with my mom. We talked about her stress, worst case scenarios, best cases, etc. We still had to wait months to figure out what was wrong. What suggestions do you have during the wait time?
she has a lot of videos about how to deal with anxiety about future,intrusive thoughts, catastrophising, etc...
hope they help you
Virtual reality for mental health
It also helps those with ADHD focus a lot better
Sandi LCSW, Reduce negative thoughts. Avoid watching negative news channels and tv shows. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety. For a relaxed life sit on a chair, back erect, eyes closed, be still and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for around 5-10-15 minutes or more. Don’t fight with your thoughts. Slowly they will reduce and relax the mind. Deep inhalation-exhalation is not needed. Day or night before sleep sit or lie down and observe your breath. Being still reduces negative thoughts. Make this a daily habit to have a relaxed life. Best wishes Shyaaam Sir. -Counsellor.
@@shyaaammeneen63 our breath doesn’t cause negative thoughts, our brain does. I don’t watch the news. I meditate which helps with any negative emotions
can i do this with a smartwatch
The problem is not the speed of the pulse, it is the strength of the heartbeat. It gives me angina and it can last up to two hours, the suffering is brutal.😢
Can biofeedback be used to effectively treat ADHD?
I was pretty comfortable when watching. But even an idea to measure my pulse or breathe slowly made me anxious and my heart run like crazy. I wonder where this comes from. Any meditation focused on slow peaceful breathing drives my system crazy. (I only feel very ok with WHM but I never measure pulse). Why is that so?
Hi Emma. In this video, you said this was the first of three videos on biofeedback. Yet, I'm seeing no sign of other biofeedback videos by you. Will you please let me know what I'm missing. Thanks in advance ... ;)
BTW, I definitely enjoyed this video.
Are you going to teach us how to beat a polygraph Emma? I look forward to it. Lol!
Wish you were my therapist
Hey I wanted to ask about something related to my anexity.
Whenever I get anxious my digestion gets mess up ....acidity and total loss of appetite I can't eat anything even when I slightly anxious loss of appetite is there and digestion just stops I guess
Any tips or solutions?
Hi Utkarsh, we work with researchers and doctors at UPMC and USC studying this, and actually your instinct about the correlation of anxiety and your digestive system is spot on. Your digestive system is activated when your parasympathetic system is on, which means you can better digest when you’re relaxed. Therefore, biofeedback may be a powerful tool for helping manage both your anxiety and digestion. Thank you Emma for highlighting biofeedback and research in this space!
@@OfficialFlowly okay flowy I will be trying biofeedback for sure hope it helps🙌
@@utkarshvaish2687 You need to see a physician or psychologist with out delay for consultations. . Reduce negative thoughts. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety. For a relaxed life sit on a chair, back erect, eyes closed, be still and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for around 5-10-15 minutes or more. Don’t fight with your thoughts. Slowly they will reduce and relax the mind. Deep inhalation-exhalation is not needed. Day or night before sleep sit or lie down and observe your breath. Being still reduces negative thoughts. Make this a daily habit to have a relaxed life. Best wishes Shyaaam Sir. -Counsellor.
@@Oceans780 . Visit a physician or psychologist to get advice without delay. Reduce negative thoughts. Your breath is directly related to your mind [brain] causing negative thoughts-anxiety. For a relaxed life sit on a chair, back erect, eyes closed, be still and observe the sensations of your incoming--outgoing breath at the entrance of the nostrils for around 5-10-15 minutes or more. Don’t fight with your thoughts. Slowly they will reduce and relax the mind. Deep inhalation-exhalation is not needed. Day or night before sleep sit or lie down and observe your breath. Being still reduces negative thoughts. Make this a daily habit to have a relaxed life. Best wishes Shyaaam Sir. -Counsellor.
@@shyaaammeneen63 would this work on overthinking thnx
Dr azeem nawaz from pakistan here,trying to study psychiatry.
Find your pulse as in feel it on your arm with your finger or literally sit and "feel" your pulse in your body?
I can’t feel my heart beat or pulse. I don’t understand it but I do know my interoceptive is in a rough place because of disassociation. I wonder if this is why. I’m sure my heart is beating 😆 I just can’t feel it. Have you ever heard of such a thing?
Just how far or effective can biofeedback be with limited tech, like the stopwatch ? I want to try biofeedback but using the hi tech doodads is prob beyond my scope. Besides a stopwatch, what other 'primitive' tech can I use ? Thanks.
using your own mind for bio feedback is the best
what if you have pots?
One year ago i have panic attack how to get out of this i always thik about it and then get panic
Just bought a 35€ heart rate monitor strap :-)