Brain-Based Therapy: Key Concepts for Managing Stress, Anxiety, and PTSD

1. Neuroplasticity

• The brain can change and “rewire” itself for positive growth.

• Hebb’s Law: “Neurons that fire together, wire together,” meaning focused effort and attention can create new neural pathways.

2. The Brain’s Response to Stress

• The Amygdala Hijack: Triggers the “low road” fast-track response, bypassing logical thinking for survival instincts (freeze, fight, flight).

• Chronic stress impacts the brain, leading to overactivation of the amygdala and atrophy of the hippocampus, which affects memory and emotional regulation.

3. Polyvagal Theory & Self-Regulation

• The vagus nerve regulates the nervous system.

• Activating the “smart vagus” (ventral vagus) through breathing, mindfulness, and social connection promotes calm and reduces stress.

4. Practical Techniques to Calm the Brain

• Breathing Exercises: Focused breathing (e.g., diaphragmatic breathing, Ujjayi breath) stimulates the parasympathetic nervous system to calm the body.

• Bilateral Stimulation: Eye movements, tapping, or crossing the midline can help integrate brain function and reduce anxiety.

• Mindfulness: Cultivate awareness to create space between stimulus and response, promoting emotional regulation.

• Heart Coherence: Focus on breathing from the heart to synchronize mind-body relaxation.

Explore the full guide to learn about how these techniques and brain science can enhance mental health. [Download the full PDF here].