stress | brain training: focus

Overview

Focus is a component of Mismatch Method Brain Training that synthesizes elements of diaphragmatic breathing, meditation, and guided imagery into an active relaxation activity. Performed daily, active relaxation has been scientifically proven to physically alter areas of the brain to become more resistant and resilient to daily stress. 

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Each Focus brain training session begins with breathwork to calm the nervous system, priming the brain for neuroplastic change. The primary activity of Focus is a relaxed state of concentration. You will focus the brain’s attention on something other than the constantly changing thoughts that fill your mind when you’re awake. During the sessions, guided videos will provide instructions to focus your concentration while progressively relaxing your body from the top of your head to your toes.

One of the simplest ways you'll be taught to perform this brain training is to focus your mind on your breathing, paying attention to the air moving in and out of your nostrils. As thoughts come up—which they always do—you acknowledge them, let them go, and return your attention to your breathing.

Over the course of the 4-phase health reset, you’ll notice that the number of intruding thoughts will decrease. You will feel calm, relaxed, and rested after each Focus session. You’ll feel less anxiety and stress in your daily life just by sitting quietly and breathing for a few minutes each day.

Active Relaxation & Inflammation

As discussed throughout this book, humans evolved with a biological mechanism called the fight-or-flight response. When we experience danger, a part of the brain called the amygdala activates the release of the stress hormones adrenaline and cortisol to fuel our bodies to engage with or run away from the threat. This response kept our ancient ancestors alive when they encountered dangerous predators. But because the 21st century produces new and persistent types of stress, our flight-or-flight response is overactive. Our body is unable to recover from one stress response before another begins. This floods our body with the stress hormone cortisol.

Cortisol interrupts the metabolic system that has kept humans alive for millennia. When large amounts of this stress hormone are present, it creates insulin resistance, resulting in excessive fat storage throughout the body. These fat cells release chemicals that repeatedly activate the body’s immune system, leading to chronic inflammation.

Neurologic research has found that the amygdala of meditators displayed much less activity and lower density than participants who did not meditate. The study supports the belief that lowering the amygdala's reactivity to stressful events reduces the amount of cortisol in the body. Because this enables optimal functioning of your metabolic system, less fat storage occurs, resulting in lowered levels of chronic inflammation.

Studies have also revealed that meditators displayed structural changes in parts of the brain involved with memory, emotions, and perception versus the brains of a control group who did not meditate. Neurological research has demonstrated that these neuroplastic changes may result in less reaction to stressful events that activate the fight-or-flight response.