How to Improve Your Brain Function with An Oxygen Concentrator

February 4, 2024 Jordan Fallis

“Insufficient oxygen means insufficient biological energy that can result in anything from mild fatigue to life threatening disease. The link between insufficient oxygen and disease has now been firmly established.”

— Dr. W. Spencer Way, Journal of the American Association of Physicians

Oxygen is absolutely essential for life, and your brain depends it more than any other part of your body.

Your brain weighs about 2% of your body weight.

But it consumes about 20% of the oxygen you breathe.

Your brain cells need to get enough oxygen to produce energy and function optimally.

If they don’t, they can start to deteriorate, leading to poor memory and concentration, low mood, lack of energy and drive.

I personally use oxygen therapy with an oxygen concentrator to support and optimize my brain function.

This post discusses oxygen therapy, the benefits, how I use it, and how it could help you.

It’s a great way to boost cognitive function, memory and energy.

Read on to learn more.

Types of Oxygen Therapy

Oxygen therapy is the use of supplemental oxygen to treat a variety of medical conditions.

Air is typically 21% oxygen by volume, but oxygen therapy increases the amount.

Hyperbaric oxygen therapy (HBOT) is the most well-known type of oxygen therapy, and it allows patients to inhale 100% pure oxygen in a total body chamber.

HBOT is often used by professional athletes for recovery and performance.

But it’s expensive and not available to most people.

Luckily, it’s not the only option available to you.

Normobaric oxygen therapy (NBOT) is much less expensive, and it’s easily accessible and non-invasive. I personally use NBOT at home.

Similar to HBOT, NBOT brings a higher percentage of oxygen into the body and can bring major benefits to your brain and cognition.

Researchers have found that both normobaric and hyperbaric oxygen therapy increase the amount of oxygen that is delivered to the blood and brain (1-2).

With normobaric therapy, oxygen can be delivered via an oxygen concentrator.

An oxygen concentrator is a machine that separates oxygen from room air, and then delivers the concentrated oxygen through a nasal cannula or mask.

I use this oxygen concentrator.

Make sure you read the “My Experience” section below where I discuss how to use it. .

Why You Might Need Oxygen Therapy and How It Works

Hypoxia is a condition in which the body or a region of the body is deprived of adequate oxygen supply.

If this happens to you, you can end up with mitochondria dysfunction and poor brain function.

But how do you know?

You can use an oxygen saturation monitor to measure and monitor your blood oxygenation levels. I use this monitor. It’s the best and most accurate oxygen saturation monitor that is often used by medical professionals, and freely available to the public.

Your blood oxygen saturation levels (SpO2) should measure 99-100% if you want to feel optimal.

An illustration of the benefits of oxygen therapy.

There are a number of reasons why your body and brain might not be getting enough oxygen:

Sedentary lifestyle and lack of exercise
Shallow breathing – Most people today don’t breathe well and are shallow breathers.
Chronic stress – Stress and anxiety can also affect your breathing. If you're stressed and anxious, you end up taking more shallow breaths. Your sympathetic “fight or flight” nervous system is chronically active, and this reduces the amount of oxygen that reaches your brain.
Abnormal blood pressure – Both high and low blood pressure can be problematic and may suggest that blood is not optimally flowing to your brain. If blood flow to your brain is poor, oxygen levels in your brain will also be suboptimal.

Normobaric oxygen therapy can help you if you’re struggling with any of these problems.

It can also help if you’re recovering from a concussion or brain injury or some sort of toxic exposure (e.g. mold).

Neuroplasticity and neurogenesis require oxygen, and increasing the delivery of oxygen to the body and brain supports the healing process of damaged tissue.

Normobaric oxygen therapy has been shown to work by increasing brain blood flow, reducing permeability of the blood-brain barrier, and it may even have cholinergic properties (3-8).

Researchers have concluded that the “neuroprotective role of normobaric oxygen therapy is extremely promising” (9).

They have also found that it can lead to a number of positive cognitive outcomes, which I'll explore below.

1. Normobaric Oxygen Therapy Improves Memory and Recall

In their book Advances in Natural Medicines, Nutraceuticals, and Neurocognition, Dr. Andrew Scholey and Dr. Con Stough state that normobaric oxygen therapy is an effective memory enhancer:

“Research has shown that oxygen administration leads to improved long-term memory compared to a control group of normal air-breathing.”

Several clinical studies also show that concentrated oxygen significantly enhances memory formation and recall in adults (10-11, 16-17).

In one study, inhalation of oxygen immediately prior to learning a word list resulted in a significant increase in the average number of words recalled 10 minutes later (14).

In other studies, subjects who received oxygen remembered shopping lists and faces better than subjects that didn’t receive oxygen (12-13, 18).

Researchers have also found significant positive correlations between changes in oxygen saturation and memory performance (15).

2. Normobaric Oxygen Therapy Improves Cognitive Performance

Research shows that concentrated oxygen significantly enhances cognitive performance (19-20, 29).

And it doesn’t just improve cognitive function in the elderly; it also enhances cognitive processing in young adults (21-23).

In one study, students that inhaled oxygen while playing a computer game performed much better compared to students who didn’t inhale any additional oxygen (26).

In two other studies, researchers found that the inhalation of 30% oxygen improved cognitive functioning and performance by activating several brain areas (24-25).

“Oxygen administration appears to facilitate cognition most effectively for tasks with a higher cognitive load.”

— Advances in Natural Medicines, Nutraceuticals, and Neurocognition

They concluded that breathing a higher concentration of oxygen increases blood oxygen levels in the brain, which then supports cognition (24-25).

And other researchers have found significant correlations between blood oxygen levels and cognitive performance (27-28).

3. Normobaric Oxygen Therapy Enhances Accuracy

Several studies have found that normobaric oxygen therapy can also increase your accuracy when doing tasks.

Two studies found that 30% and 40% oxygen administration significantly enhanced accuracy rates compared to 21% oxygen (normal air). It did this by increasing oxygen levels in the blood, which then stimulated activity in the brain (31-32).

As the difficulty of the task increased, the difference in the accuracy rate between 40% and 21% oxygen administration also increased (33-34).

And researchers found a positive correlation between task performance and oxygen levels in the brain (33-34).

Other research has found that 30% oxygen administration enhances accuracy rates during verbal tasks by activating specific areas of the brain (35-36).

4. Normobaric Oxygen Therapy Reduces Reaction Time

People who receive normobaric oxygen therapy also have faster reaction times (37-38).

In one study, participants performed visual matching tasks under 43% oxygen or 21% oxygen (normal air).

Researchers reported a significant decrease in reaction time in the presence of 43% oxygen (39).

The researchers hypothesized that normobaric oxygen therapy increases oxygen levels in the blood, which then leads to more available oxygen in the brain (39).

Another follow-up study confirmed that response time decreases during normobaric oxygen therapy due to the increase in blood oxygen levels (40).

Normobaric oxygen therapy has even been shown to reduce reaction time in children with attention deficit hyperactivity disorder (ADHD) (41).

5. Normobaric Oxygen Therapy Increases Energy

“Despite comprising only 2 percent of the body’s weight, the brain gobbles up more than 20 percent of daily energy intake.”

All cells within your body need oxygen, particularly your brain cells.

They require a lot of oxygen to produce energy.

In fact, your energy levels depend on how much oxygen you have and how well your mitochondria utilize it.

If your brain doesn’t get enough oxygen, it simply won’t function properly, and you’ll end up feeling tired.

But normobaric oxygen therapy can increase energy.

Research shows that it "decreases fatigue and reduces feelings of sleepiness" (51).

6. Normobaric Oxygen Therapy Improves Neurological Function After Stroke

Researchers say that normobaric oxygen therapy is a promising therapy for stroke patients.

It’s been shown to reduce brain swelling and blood-brain barrier permeability and increase brain blood flow after stroke (42-43).

One study found that normobaric oxygen therapy significantly improved neurological functions in patients with acute ischemic stroke (44).

Other researchers have found that normobaric oxygen therapy increases oxygen supply to damaged tissues and improves outcomes after stroke, in both animals and humans (45-46).

As a non-pharmaceutical and non-invasive treatment, normobaric oxygen therapy is “worthy of notice” (47).

7. Oxygen Therapy May Help Reverse Brain Damage After Traumatic Brain Injury

Researchers found that a combination of normobaric and hyperbaric oxygen therapy reversed brain damage in 2-year-old girl who nearly drowned in a swimming pool.

She received normobaric oxygen treatment (twice daily for 45 minutes by nasal cannula), and doctors witnessed significant improvements in her neurological function (48-49).

Normobaric oxygen therapy alone improved the girl’s neurological function before she started hyperbaric oxygen therapy (48-49).

She eventually made a full recovery with both types of oxygen therapy.

Researchers have also said that the “neuroprotective role of normobaric oxygen therapy is extremely promising” for traumatic brain injury (50).

I’ve also seen multiple studies with rats and mice showing that normobaric oxygen therapy reduces brain swelling and brain damage.

8. Other Possible Benefits (with Less Research Behind Them)

Increases attention and vigilance – Oxygen administration significantly improved performance on several measures of attention and vigilance (52).
Reduces inflammation – Oxygen levels play a critical role in determining the severity of the inflammatory response and ultimately the effectiveness of anti-inflammatory drugs (53-54).
Improves hand-eye coordination (55).
Increases positive sense of wellbeing (56).

My Experience with Normobaric Oxygen Therapy

“If you use oxygen for 20 minutes, muscles become loosened, headaches and stress seem to disappear, there is a renewed energy and a feeling of relaxation.”

— Dr. Richard de Andrea

I was first introduced to oxygen therapy through an integrative doctor I know.

At the end of each appointment with him, I would use his oxygen concentrator for about 15-20 minutes. He used this oxygen concentrator.

I eventually decided to buy my own oxygen concentrator and now regularly use it at home.

There is a dial for adjusting the flow of oxygen and the port is located on the upper right of the machine.

I bought this oxygen concentrator. I'll discuss how it has helped me below.

The oxygen from the concentrator is supplied through an nasal canula. It’s completely non-invasive and painless, and it’s become one of my favourite tools for supporting my brain.

I use it for about 20 to 30 minutes, a few times each week. I often do this while exercising on this indoor stationary bike. Sometimes I use it without exercising on the bike.

I also use it for about 3 to 5 minutes as needed, usually when doing work.

During a session, I use this oxygen saturation monitor to measure my blood oxygenation levels.

Your blood oxygen saturation levels (SpO2) should measure 99-100%. I see mine increase and max out while using the concentrator.

My oxygen concentrator delivers up to 5 litres of oxygen per minute. I usually set mine somewhere between 3 and 5 litres per minute.

But I would recommend starting lower and working your way up.

Similar to low-level laser/light therapy, oxygen therapy is somewhat experimental. You need to find the right “dosage” for yourself.

Benefits and What I’ve Noticed

Jordan Fallis using oxygen concentrator.

I've had good results with concentrated oxygen therapy and it has surprisingly increased the quality of my life.

One of the main things I notice is that it feels like it puts energy back into my body every time I use it.

One of my clients uses it whenever she gets brain fog, and it clears it up. Another client uses it when she gets a headache and the headache disappears within 10 minutes.

It also does an incredible job of getting rid of hangovers. They essentially go away if you use the concentrator the morning after drinking. You just immediately feel like a completely new person.

Here are some other benefits I’ve experienced:

Increased energy and alertness
Improved mood
Increased cognitive function
Improved memory and enhanced ability to work through difficult tasks
More mental motivation, endurance and productivity if used during tasks

Keep in mind that this is my personal experience (and the experiences of a couple of clients). There really is no guarantee that you’ll experience the same results, but it’s worth a try if you’re sick and other therapies aren’t improving your brain function.

Combining Oxygen Therapy with Other Therapies

I also combine oxygen therapy with other therapies and supplements for their synergistic effects.

Researchers have found that combining normobaric oxygen therapy with the following therapies leads to better results (57-59):

Exercise – Exercise with oxygen therapy (EWOT) is typically done with a full mask. But I simply use a nasal canula. My integrative doctor recommended AGAINST wearing a full mask when doing EWOT. I use this indoor stationary bike.
Low-level laser/light therapy (LLLT)– I find I get even more positive effects if I combine oxygen therapy with low-level laser/light therapy (LLLT). My doctor combines the two as well. You can read more about LLLT here.
Methylene blue – Normobaric oxygen therapy and methylene blue work better together at improving outcomes after stroke than either alone. I sometimes take methylene blue, particularly if I'm sleep deprived or within a high-EMF area.
N-Acetyl-Cysteine (NAC) – Normobaric oxygen therapy has been shown to extend the neuroprotective effects of n-acetyl-cysteine (NAC). I take 250 mg of NAC daily.
Melatonin – Melatonin and oxygen therapy work better together at supporting brain health than either alone. Sometimes I use my oxygen concentrator at night before bed, along with melatonin supplementation and/or blue blocking glasses that naturally increase my body’s production and release of melatonin.

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!

Live Optimally,

Jordan Fallis

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References:

(1) https://www.ncbi.nlm.nih.gov/pubmed/23317164

(2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5234199/

(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3023418/

(4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5110143/

(5) https://www.ncbi.nlm.nih.gov/pubmed/28931617

(6) https://www.ncbi.nlm.nih.gov/pubmed/25804925

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(8) https://www.ncbi.nlm.nih.gov/pubmed/9600580/

(9) https://www.ncbi.nlm.nih.gov/pubmed/19922270

(10) https://www.ncbi.nlm.nih.gov/pubmed/9600580/

(11) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4107523/

(12) https://www.ncbi.nlm.nih.gov/pubmed/10604851/

(13) https://www.ncbi.nlm.nih.gov/pubmed/9600580

(14) https://www.ncbi.nlm.nih.gov/pubmed/8740047

(15) https://www.ncbi.nlm.nih.gov/pubmed/18322865/

(16) https://www.ncbi.nlm.nih.gov/pubmed/9600580/

(17) https://www.ncbi.nlm.nih.gov/pubmed/9694523/

(18) https://www.ncbi.nlm.nih.gov/pubmed/9862412

(19) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4107523/

(20) https://www.ncbi.nlm.nih.gov/pubmed/10604851/

(21) https://www.ncbi.nlm.nih.gov/pubmed/9694523/

(22) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4107523/

(23) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4107523/

(24) https://www.ncbi.nlm.nih.gov/pubmed/15522765

(25) https://www.ncbi.nlm.nih.gov/pubmed/15684544

(26) https://goo.gl/h9o5Aj

(27) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4107523/

(28) https://www.ncbi.nlm.nih.gov/pubmed/10604851/

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(39) https://www.ncbi.nlm.nih.gov/pubmed/19429029/

(40) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4107523/

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(46) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4146175/

(47) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5110139/

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(49) https://goo.gl/m2CbrR

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(59) https://www.ncbi.nlm.nih.gov/pubmed/26416428

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How to Overcome Trauma & PTSD without Medication

February 4, 2024 Jordan Fallis

“The subjective experience of trauma is unique and varies according to the individual and the type of trauma. What does not vary is the fact that trauma often results in a devastating intrusion into a wished-for life of peace, calm, and well-being, along with a corresponding unexpected and undesired fragmented sense of self and of life in general.”

— Dr. Rollin McCraty, Ph.D.

Eating healthy and supplementing with specific nutrients was never enough for me to overcome my chronic mental health problems.

I had to work hard at overcoming emotionally traumatic experiences as well.

Trauma isn’t just something that happens to you in the past.

It’s not just a story or a memory.

Emotional trauma can actually change your brain, and how you see yourself in the world, leading to profoundly disturbing physical sensations and emotions in the present moment.

It can occur because of one single event, or build up gradually due to a threatening or lonely environment.

These traumatic events and experiences, in both childhood and adulthood, can linger inside you and make you feel depressed, anxious and fearful for years.

This is commonly known as post-traumatic stress disorder (PTSD), and it’s a heavy burden to carry.

We’re made to believe that talk therapy and psychiatric drugs are the best way to overcome it.

But that is simply not true.

You can overcome psychological and emotional trauma without having to resort to life-long therapy and medication.

It’s not necessarily easy.

It can take some time and effort.

But it can definitely be done.

I’m living proof.

So today I’m going to share with you the therapies and treatments that have changed the course of my life by allowing me to permanently overcome emotional trauma and PTSD.

Why Talk Therapy and Drugs Aren’t the Best Treatment Options

Dr. Bessel van der Kolk, MD, a psychiatrist at the Boston University School of Medicine and one the world’s leading experts on trauma, is convinced that talk therapy isn’t that effective, and psychiatric drugs don’t get to the root of traumatic issues:

“The study of trauma shows that you cannot “knock sense” into people by talking to them. Trauma is not an issue of cognition. It’s an issue of disordered biological systems.”

Based on my experience, I agree with Bessel van der Kolk, and I highly recommend you check out his book The Body Keeps Score: Brain, Mind, and Body in the Healing of Trauma if you’re interested in learning more.

The book talks about how the brain is shaped by traumatic experiences, how traumatic stress is experienced by the entire body, and how this knowledge needs to be integrated into conventional treatment.

Because of trauma, I used to struggle with chronic hyper-vigilance – a heightened state of awareness and over-activation of my "fight-or-flight" response.

In other words, my brain was irrationally on constant alert.

This is because trauma impacts the “unconscious, emotional, reptilian" part of our brains, causing us to become chronically frightened and interpret the world as dangerous.

You know you shouldn’t feel that way, but you do.

And then that makes you feel even more defective and ashamed.

You cannot reason your way out of that.

Talk therapy can be helpful in acknowledging what has happened to you and how it has affected you.

But talking about it doesn’t put it behind you.

It simply does not go deep enough and affect the emotional, reptilian part of your brain.

Your body can actually hold onto trauma, and it wasn’t until I tapped into the reptilian part of my brain with the following 12 treatments and therapies that I was able to permanently let it go and move on with my life.

And even if you don't think you've experienced anything too traumatic, you'll probably benefit from these steps.

1. Neurofeedback

Neurofeedback is a type of biofeedback that shows you your brain activity in real-time and teaches you how to self-regulate it.

Sensors are placed on your scalp to measure your brain’s activity, and the measurements are displayed using video or sound.

In this powerful video, a captain with multiple deployments in Iraq shares his experiences in dealing with PTSD, and how neurofeedback treatment aided in his recovery.

Personally, neurofeedback was one of the most impactful action I took to overcome trauma. I previously wrote about my experience with it here.

It works at a deep subconscious level, breaking the cycle of trauma and post-traumatic symptoms.

It allows you to move past traumatic events without actually having to talk about them and relive them, and shifts you into a natural, healthier state of mind.

And research shows that it works.

Just last year, individuals with treatment-resistant post-traumatic stress disorder completed 40 sessions of neurofeedback, and researchers found it significantly reduced their PTSD symptoms (3).

“In my 38 years of practice, I have never seen any treatment that comes close to producing the results that Neurofeedback offers. I have seen results achieved in days and weeks that previously took months and years to achieve, using the best methods available to us. ”

— Dr. Jack Woodward, MD, Board Certified Psychiatrist

In another study, victims of torture who had not responded to conventional treatment did 20 sessions of neurofeedback and demonstrated a “substantial recovery” (5).

Researchers have also concluded that neurofeedback is “helpful in the shedding of substance dependencies that are common in treatment-resistant PTSD” (4).

If you’re interested in digging more into the research, here is a list of studies looking at neurofeedback for the treatment of post-traumatic stress disorder and anxiety.

It’s best to work with a qualified practitioner.

But I also like the Muse headband. It’s a good substitute and gives you real-time feedback in your brainwaves while you meditate.

I previously wrote about it here, and you can get it through the Muse website.

Please note: If you’re interested in trying neurofeedback, I recommend becoming a client and working with us to determine the best type of neurofeedback for you and your condition. I have found that some types of neurofeedback are completely ineffective and may even be harmful. So it’s very important to do the right type of neurofeedback that actually works. It’s also critical to work with a qualified neurofeedback practitioner who knows what they are doing. Otherwise, you can get worse. We help our clients find a qualified practitioner in their area.

2. Vagus Nerve Stimulation

The vagus nerve is the longest nerve in your body and part of your parasympathetic “rest and digest” nervous system.

Stimulating your vagus nerve allows you to more effectively respond to emotional trauma and overcome it.

Stimulating the vagus nerve can help you overcome trauma and anxiety and PTSD without medication.

Research shows that vagus nerve stimulation can help treat a number of treatment-resistant anxiety disorders. This includes patients with PTSD that haven’t responded to medication (34-35).

Vagus nerve stimulation has also been shown to enhance the “extinction of conditioned fear”, making it useful for severe anxiety and PTSD (36-38).

So how do you stimulate your vagus nerve naturally?

I previously provided 13 ways to activate your vagus nerve in this post.

I recommend reading that post alongside this one because many of the mind-body practices and nutrients discussed – such as yoga, acupuncture, zinc and omega-3 fatty acids – have also been shown to directly help people overcome emotional trauma.

3. Eye Movement Desensitization and Reprocessing (EMDR)

“The cure for the pain is the pain.”

— Rumi

I mentioned above that neurofeedback lets you move past traumatic events without actually having to talk about them and re-live them.

But sometimes that isn’t enough.

Sometimes you have to relive your trauma to actually move past it.

That’s where Eye Movement Desensitization and Reprocessing (EMDR) comes in.

EMDR is a fairly new, non-traditional type of psychotherapy, but it’s growing in popularity, particularly for treating emotional trauma and post-traumatic stress disorder (PTSD).

During a session, your therapist will move his or her fingers back and forth in front of your face. You’ll then follow the hand motions with your eyes while thinking of a disturbing event from your past.

As you do this, your brain will start to reprocess the traumatic memory until it no longer bothers you. It allows you to come to peaceful terms with previously-disturbing events and, surprisingly, leads to increased insight about yourself.

In my experience, it is one of the most impactful actions you can take for your mental health.

This is a very good video about EMDR and trauma. More people should see it.

I did 4 sessions of EMDR and it really helped me come to terms with certain traumatic experiences from my past. I didn’t know it at the time, but these previously traumatic events were wearing me down, and life is now lighter and brighter since finishing the treatments.

According to Dr. Norman Doidge, the author of The Brain’s Way of Healing, EMDR is the most promising treatment for trauma and PTSD.

More than 30 controlled clinical trials have demonstrated the effectiveness of EMDR therapy for overcoming emotional trauma and PTSD (15, 25-33).

Several studies have found that 84 to 100% of single-trauma victims no longer have post-traumatic stress disorder (PTSD) after just three 90-minute EMDR sessions (16).

Other studies have found that 77% of multiple trauma victims were no longer diagnosed with PTSD after only six sessions, and 77% of combat veterans were free of PTSD in 12 sessions (17, 18).

And EMDR has also been shown to be effective in children who have experienced emotional trauma (19).

As a result of this, researchers and multiple health organizations have concluded that EMDR should be a first-line treatment for acute and chronic PTSD, and must be considered before medication because it’s been shown to be more effective than SSRI antidepressants (20-24).

Although the research continues to pile up in support of EMDR, it remains controversial among some health care professionals. This is likely because it does not rely on life-long talk therapy or medication, and therefore puts a lot of people out of business.

It’s best to work with a qualified EMDR therapist first so that you understand how EMDR works.

Once you experience the treatment and understand it, you can actually self-administer EMDR.

4. Loving-Kindness Meditation (Metta)

I recently found out about loving-kindness meditation in Tim Ferriss’ book Tools of Titans: The Tactics, Routines, and Habits of Billionaires, Icons, and World-Class Performers, and have been practicing it since.

Loving-kindness meditation, or metta, is a practice designed to enhance feelings of kindness and compassion for yourself and others.

A cartoon Buddhist monk meditating. Loving-Kindness Meditation can help you overcome trauma and PTSD without medication.

You repeat positive phrases to yourself and direct well-wishes towards other people.

You can learn how to practice it here or through this video.

In one study, veterans with post-traumatic stress disorder (PTSD) practiced loving-kindness meditation for 12 weeks.

At the end of the 12 weeks, the researchers reported increased levels of mindfulness and self-compassion in the veterans.

And three months later, the veterans had reduced symptoms of trauma and depression because of their enhanced feelings of compassion (1).

Another study found increased positive emotions and self-acceptance in veterans who practiced loving-kindness meditation (2).

5. Emotional Freedom Technique (EFT)

Emotional Freedom Technique, or “tapping”, is a form of therapy based on ancient Chinese acupressure and modern psychology.

A woman tapping and using EFT. EFT can help you overcome trauma and PTSD without medication.

It involves tapping a series of acupressure points while thinking about a traumatic event and stating positive affirmations.

It’s best to do EFT alongside a therapist, but you can also practice it yourself.

If you’re interested in learning how to do it yourself, check out the book, The Tapping Solution: A Revolutionary System for Stress-Free Living.

I’ve never done EFT with a therapist but I use the technique myself on a regular basis to reduce stress.

I previously discussed how it can lower your stress hormone here.

Research also shows that it can also help you manage and overcome emotional trauma.

Last year, researchers conducted a meta-analysis of all high-quality EFT studies and concluded that 4 to 10 sessions of EFT can effectively treat post-traumatic stress disorder without side effects. They determined that it’s just as effective as EMDR and cognitive behavior therapy (6).

Researchers have stated that even though the approach has been controversial, there’s no doubt that EFT “is unusually effective in its speed and power because deactivating signals are sent directly to the [fear centre of the brain]” (12).

“Tapping on selected acupoints during imaginal psychological exposure quickly and permanently reduces maladaptive fear responses to traumatic memories and related cues.”

— Dr. David Feinstein

Several individual studies have also found that it quickly and permanently reduces PTSD symptoms in military veterans, disaster survivors, and other traumatized individuals (7-11).

With veterans, studies have found that EFT significantly reduces their psychological distress, and 90% participants no longer score positive for PTSD after just six treatment sessions. These improvements remained one year later (13-14).

The film Operation: Emotional Freedom also documents a number of veterans and their families as they go through EFT therapy.

6. Forgiveness

“Resentment is like drinking poison and then hoping it will kill your enemies.”

— Nelson Mandela

Research shows that difficulty forgiving oneself and difficulty forgiving others is associated with increased symptoms of post-traumatic stress disorder (51).

One study found that a when a victim of emotional trauma forgives the person at fault, there is a significant reduction in their PTSD symptoms (52).

Two people holding hands. Forgiving one another can help us overcome trauma and PTSD.

And emotionally-abused women that did forgiveness therapy experienced significantly greater improvements in their PTSD symptoms than women who received an alternative treatment (53).

So if you’ve experienced emotional trauma, you need to focus on letting go.

Easier said than done, I know. Luckily, a lot of the therapies above – particularly EMDR – make it easier to forgive.

I started using “forgiveness affirmations” several years ago after reading The Success Principles: How to Get from Where You Are to Where You Want to Be by Jack Canfield.

Below is the main forgiveness affirmation from the book, and I recommend reading the full book for more tips on forgiveness.

“I release myself from all the demands and judgments that have kept me limited. I allow myself to go free – to live in joy and love and peace. I allow myself to create fulfilling relationships, to have success in my life, to experience pleasure, to know that I am worthy and deserve to have what I want. I now go free. In that process I release all others from any demands and expectations I have placed on them. I choose to be free. I allow others to be free. I forgive myself and I forgive them. And so it is.”

7. Brain Stimulation

There are several forms of brain stimulation, but two stand out for the treatment of emotional trauma and post-traumatic stress disorder.

The first is cranial electrotherapy stimulation (CES), which I have personal experience with.

A man using cranial electrotherapy stimulation. CES can help people overcome trauma and PTSD without medication.

CES involves the application of a low intensity micro-current (less than 2 mA) to the brain. This current stimulates the brain via electrodes placed on the earlobes, and affects emotional regulation by influencing neurotransmission in the brain – including serotonin, norepinephrine and melatonin – which play a role in depression, anxiety and sleep (42-44).

I know it sounds dangerous but it is very safe and has been widely used in Europe since 1950 and in the US since the 1960s (39).

It’s also been cleared by Health Canada and the US Food and Drug Administration for the treatment of depression, anxiety, addiction and insomnia (41).

Research has found that CES treatment (20 to 60 minutes daily, 3 to 5 days each week for 4 weeks) decreases the frequency of PTSD symptoms in veterans (40).

In an online survey of 145 veterans and military personnel, 60% of individuals used CES to treat their PTSD, and the majority of participants reported at least a 50% reduction in their PTSD symptoms when using their CES device for at least 20 minutes, once or twice daily. The results shows that individuals who were not taking any prescription medication rated CES more effective than veterans who were also taking medication (45, 46).

Unlike all other brain stimulation modalities, it’s relatively inexpensive and you don’t need to go see a professional to take advantage of it.

“I use it based on the presentation of the client – do they have difficulty falling asleep? Are they anxious or depressed? Do they have chronic pain? These symptoms respond well to CES. It is a non-addictive alternative to medication; a gentler solution.”

— Dr. Jonathan Douglas

I personally use the cranial electrical stimulation. I find it really helpful when I’m stuck in an “anxious rut.” It snaps me out of it. It also calms my nervous system and makes me sleepy before bed. I often combine it with an acupressure mat.

The other form of brain stimulation that can help you overcome emotional trauma and post-traumatic stress disorder is called transcranial magnetic stimulation (TMS)

TMS is a noninvasive procedure that uses magnetic fields to stimulate nerve cells in the brain.

Studies have found that TMS can significantly reduce depression, anxiety, and PTSD symptoms including hyperarousal, intrusive thoughts, vigilance, withdrawal and emotional numbness. The effects are persistent and remained significant 3 months after treatment (47-49).

However, unlike CES, you cannot do TMS at home. You need to find a practitioner who provides the treatment.

8. Gratitude

Gratitude is the tendency to appreciate positive occurrences or being thankful for receiving certain benefits in your life.

A piece of paper that says “I am grateful for…”. Gratitude can help you overcome trauma and PTSD without medication.

Studies have shown that gratitude is associated with increased resilience to emotional trauma, and individuals with PTSD have significantly lower dispositional gratitude (54-55, 58).

But luckily, this can be changed through practice.

Research shows that over time, daily gratitude promotes positive outcomes after trauma and reduces symptoms of PTSD (56-57).

My recommendation is to write down five things that you’re grateful for every day. I try to do this regularly.

They don’t have to be big things. Anything will do. It could be as simple as being grateful for the apple that you ate today.

And if you do this every day, you’ll start to gather a pretty big list of things that you can look over whenever you’re feeling ungrateful.

9. Heart Rate Variability (HRV) Biofeedback

Heart rate variability (HRV) is the variation in the time interval between heartbeats.

It’s a reliable psycho-physiological marker for the functioning of your nervous system and accurately reflects your ability to cope with stress.

People with good HRV tend to be more optimistic, take initiative and are stress resistant.

People with low HRV tend to be depressed or anxious and have trouble learning.

Several studies show that higher HRV is associated with less anxiety and fear, and individuals with post-traumatic stress disorder display lower levels of HRV (63, 65-66, 69-72).

“Our results don’t necessarily suggest that lower HRV causes PTSD, rather that it’s a harbinger or a signal that the body’s stress response system is not functioning optimally and that may put the individual at greater risk of developing PTSD once he or she has been exposed to a trauma.”

— Dr. Arpi Minassian, Ph.D

In one study, marines whose HRV was low before they were deployed were significantly more likely to be diagnosed with PTSD after deployment (73, 74).

Luckily you can increase your HRV.

Researchers have found that HRV biofeedback significantly reduces symptoms of PTSD, improves cognition for those suffering from PTSD, and improves the efficacy of other therapies that treat emotional trauma (64, 67-68, 75).

I increase my HRV by using the EmWave2 biofeedback device.

You can get it through the HeartMath website, and I previously wrote about the benefits of using it here.

It’s been shown to increases HRV coherence in combat veterans with PTSD (76-77).

And it’s important to note that when your HRV is high, your vagal tone is also high. They are correlated with each other (78-80).

So stimulating your vagus nerve will also increase your HRV. Check out this post for 13 ways to do it.

And make sure you check out this article to learn about 24 other ways to increase your heart rate variability.

10. Curcumin

Curcumin is the most heavily researched compound within turmeric, the spice that gives curry its yellow colour.

It’s one of my favourite compounds for the brain.

Whole and ground turmeric. Curcumin, a natural compound in turmeric, can help people overcome trauma and PTSD without medication.

As I discussed before, it can lower your stress hormone, increase your brain’s growth hormone, and strengthen the integrity of your blood-brain barrier.

It may also be able to help treat post-traumatic stress disorder.

PTSD is characterized by unusually strong and persistently reactivated “fear memories", and researchers have found that curcumin impairs the reconsolidation of fear memories in animals, and concluded that it could be used to treat PTSD (50).

In other words, supplementing with curcumin may help your brain forget about previously traumatic experiences.

11. Magnesium

Magnesium is a vital mineral that participates in more than 300 biochemical reactions in your body. This includes neurotransmitter, enzyme, and hormonal activity, all of which can have a huge effect on your mood and brain function.

It’s one of the three nutrients that I think everyone should be taking for their brain, as most people are deficient.

As I’ve discussed before, it can help you overcome addiction and withdrawal and support your brain's mitochondria.

“Studies reveal that magnesium enhances this process so that events which previously caused an emotional response no longer trigger fear. Magnesium L-threonate helps the prefrontal region of the brain block the return of old fear memories.”

— Dr. Michael Smith

It can also help you overcome emotional trauma.

Studies have found that supplementing with magnesium increases levels of magnesium in the brain and enhances the extinction of conditioned fear responses to traumatic memories. The researchers concluded that it may be used to enhance PTSD therapy (59, 60).

Foods that contain magnesium include spinach, chard, pumpkin seeds, almonds, avocado, dark chocolate and bananas.

But supplementation or taking Epsom salt baths is still necessary for most people because magnesium is rapidly used up during times of stress and certain psychiatric drugs can deplete magnesium.

Magnesium is included in the Optimal Calm supplement.

12. Melatonin

Melatonin is a hormone released by your pineal gland, a small gland in your brain. It helps control your sleep and wake cycles (circadian rhythm), and adequate levels of melatonin are necessary to fall asleep quickly and sleep deeply throughout the night.

A disrupted circadian rhythm is linked to the development of post-traumatic stress disorder (PTSD), and researchers have concluded that supplementing with melatonin is a “promising treatment strategy in the management of PTSD” (61).

Animal research has also shown that melatonin reduces PTSD-induced anxiety-like behaviors in rats (62).

This sleep supplement contains magnesium and a number of other natural compounds that I’ve used over the years to promote the production of melatonin.

But I work with my clients so that they can naturally produce more melatonin and maximize the quality of their sleep without so many supplements. We have free online workshop that talks about how you can work with us. You can register for the workshop here.

Conclusion

You don’t have to live with emotional trauma for the rest of your life.

You can overcome post-traumatic stress disorder and live a happy, fulfilling life

An illustration of a solider or war veteran with a broken brain and PTSD.

And medication and life-long talk therapy are not your only solutions, despite what many so-called experts say.

There is a much better way.

Remember, traumatic stress has very little to do with cognition. Instead, it stems from the emotional part of the brain that is rewired to constantly send out messages of danger.

These therapies and treatments have helped me come out on the other side of emotionally traumatizing experiences and post-traumatic stress disorder, and have allowed me to live more fully in the present moment: