Biofeedback Basics for Stress and Anxiety
Dr. Debbie Miller, ND, BCB presented a webinar- Biofeedback Basics for Stress and Anxiety
Thursday April 2, 2020
A few people submitted questions after which she answered- which are below here.
How long does it take to practice and rewires historic stressors and patterns?
This happens for everyone on a different timeline, depending on health and mental health history, current life stressors and circumstances, and the amount of home practice someone commits to as the nervous system requires consistent input to foster significant change.For biofeedback home practice, the recommended minimum is 20 minutes per day. Some protocols require 20 minutes 2x daily for 10 weeks to notice the most significant changes. Another protocol I sometimes follow takes 30-40 days to for the body to habituate but it requires more frequent check ins and shifting.
The beauty of this work, and especially the “low and slow” breathing practice, is that it continues to build on itself over time. The longer and more frequently one practices, the the effects accumulate – there is not necessary a finish line. Also, ANY amount of time spent on these techniques is beneficial!
Do you have any suggestions on how to stop being very oral chewing fingers that has been done to relieve stress?
What are the main takeaways you get from this?
The body mind relationship is bi-directional, and there is much we can do from a somatic lens to calm stress and anxiety. Stress and anxiety don’t just exist simply in our minds – they manifest body-wide. So if we can shift our bodies, we can shift our minds giving us a great sense of empowerment when we are faced with difficult circumstances. The simple techniques can have wonderful cumulative effects when practiced regularly on whole-body health.
Dr. Debbie Miller, a board-certified biofeedback practitioner and naturopathic physician practicing in Seattle, WA. Dr. Miller earned her doctorate in naturopathic medicine from Bastyr University, and her undergraduate from Brandeis University. She is board certified through the Biofeedback Certification International Alliance, and is an active member of the Association for Applied Psychophysiology and Biofeedback. In addition to her practice Soundmind Medicine, Dr. Miller serves as adjunct faculty at Bastyr University in the department of Naturopathic Medicine.