Practicing Alpha State of mind can help you reduce stress, improve focus, and increase creativity. There’s a range of tools and techniques to use to help you achieve these benefits.
The Alpha band is a brainwave frequency associated with a relaxed, yet alert mental state. It is the state of mind that you experience when you are in the ‘flow’, daydreaming, or a light meditative state.
Examples of ways to incorporate Alpha State into your life include practising meditation, engaging in creative activities like visualization or journaling, taking nature walks, and listening to calming music.
Discovering the Alpha rhythm can unlock a world of benefits for your mind and body and you can incorporate these into your daily routine – here are 21 simple ways to incorporate it into your life…
1. Meditation
Try to spend 5 min in meditation. Regular practice is best. Several types of meditation can help you reach an alpha state of mind – Check out my article on the different meditation practices to suit.
One simple meditation that can help you reach an alpha state is deep breathing meditation. This meditation involves focusing on your breath and taking deep, slow breaths to help calm your mind and body.
To begin, find a quiet and comfortable place where you won’t be disturbed. Sit or lie down in a relaxed position, and close your eyes. Take a few deep breaths, inhaling through your nose and exhaling through your mouth.
As you continue to breathe deeply, focus on the sensation of your breath moving in and out of your body. You may find it helpful to count your breaths or to repeat a calming phrase or word to yourself as you breathe.
If your mind begins to wander, gently bring your attention back to your breath. Try to let go of any thoughts or worries, and simply focus on the present moment.
Continue with this deep breathing meditation for at least 5-10 minutes, or for as long as you feel comfortable. With practice, you may find that this meditation helps you to reach a relaxed and peaceful alpha state. You’ll also find that meditation opens you to using your intuition.
2. Yoga
The combination of movement and breath work in yoga can help you reach alpha state. One pose that you can easily do at your desk is the seated forward bend, also known as Paschimottanasana.
To do this pose, sit up straight in your chair with your feet flat on the floor. Inhale deeply, then exhale as you slowly fold forward from your hips, reaching your hands towards your feet or ankles. Keep your spine straight and your head and neck relaxed. Take a few deep breaths in this position, feeling the stretch in your hamstrings and lower back. When you’re ready to release, inhale and slowly roll back up to a seated position.
This pose can help to calm the mind and relieve tension in the body. You can repeat this pose as often as you like throughout the day to help you feel more relaxed and centred. Remember to listen to your body and only go as far as is comfortable for you.
3. Breathing Techniques
Deep breathing exercises are a simple yet effective way to relax. By taking slow, deep breaths, you can reach alpha state, slow down your heart rate, lower your blood pressure, and reduce stress and anxiety.
Box breathing is a simple breathing technique that can help you to relax and reduce stress levels. It is also known as square breathing or four-square breathing.
To practice box breathing, you can follow these simple steps:
1. Find a quiet place and get comfortable
2. Close your eyes and take a deep breath in through your nose for four seconds 3. Hold your breath for four seconds
4. Exhale slowly through your mouth for four seconds
5. Hold your breath again for four seconds
6. Repeat this process for a few minutes until you feel relaxed and calm.
You can practice box breathing anytime and anywhere without others knowing that you are doing it. It is a discreet technique that you can use during meetings while waiting in line, or when you are feeling overwhelmed at work or in social situations.
Incorporating box breathing into your daily routine can help you to manage stress and anxiety levels. It can also improve your focus and concentration, making you more productive and efficient at work.
4. Mindfulness
The mindfulness practice of paying attention to the present moment, without judgment is a way of getting into the ‘flow’ state of mind.
By being fully present and aware of your thoughts, feelings, and surroundings, you can enter the Alpha level of mind and experience a sense of peace and relaxation.
5. Visualization
Visualization involves imagining scenes in your mind and is a way to enter deep relaxation, aka the alpha state of mind.
With practice, you can do this anywhere. Find a quiet space and close your eyes. Start relaxation, visualizing each chakra colour from red to violet and then creating a mental image of yourself in a peaceful place, e.g. beside water or in the mountains, whatever resonates with you.
6. Progressive Muscle Relaxation
Progressive muscle relaxation involves tensing and relaxing different muscle groups in your body, one at a time. This can help you release tension and stress to relax and enter the Alpha state.
7. Walking In Nature
Walking meditatively in nature is a great way to connect with your alpha brain. With each step, you focus on your foot and the earth beneath it. This mindful approach is grounding and is a way of entering the alpha frequency. It will also help rid your mind and body of work or other stress-creating issues.
8. Music / Nature Sounds
Listening to calming music can also help you relax and enter the meditative state. Slow, soothing music can help slow down your heart rate and breathing, and promote a sense of peace and relaxation.
9. Taking A Relaxing Hot Bath
Taking a hot bath is another way to release tension and stress, and reach a calm state of mind. The warmth and relaxation of the water can help soothe your muscles and calm your mind.
10. Journaling
Journaling involves writing down your thoughts and feelings. This can help you clear your mind and focus on the present moment, and can also help you identify patterns or areas of concern that may be causing stress or anxiety.
11. Creative Activity
Engaging in creative activities such as painting or writing can also help you enter ‘flow’, a mind resonating at Alpha waves. By focusing your attention on a creative task, you can quiet your mind and experience a sense of calm and relaxation.
12. Laughter
Laughing is a simple yet effective way to release tension and enter the Alpha state. Laughter has been shown to reduce stress hormones and increase feel-good chemicals in the brain.
13. Massage
Massage is a great way to release tension and stress, and enter the Alpha state. The physical touch of a massage therapist can help soothe sore muscles and promote relaxation.
14. Acupuncture
Acupuncture is another way to promote relaxation and enter the Alpha state. This ancient Chinese practice involves inserting thin needles into specific points on the body to stimulate energy flow and promote healing.
15. Tai Chi
Tai Chi is a gentle form of exercise that involves slow, flowing movements and deep breathing. Practising Tai Chi can help you release tension and stress, and enter the Alpha state.
16. Qigong
Qigong is a similar practice to Tai Chi and involves slow, gentle movements and deep breathing. Qigong can help you feel more relaxed and focused, and enter the Alpha state.
17. Aromatherapy
Aromatherapy involves using essential oils to promote relaxation and reduce stress. Different scents can have different effects on the mind and body and can help you enter the Alpha state.
18. Guided Imagery
Guided imagery involves listening to a recording that guides you through a visualization or meditation. This can be a helpful tool for entering the Alpha state, especially if you are new to meditation or visualization.
19. Brainwave Entrainment
Brainwave entrainment involves listening to binaural beats or other types of sound frequencies that can help you enter the Alpha state. These sounds are designed to synchronize your brainwaves and promote relaxation.
20. Self-Hypnosis
Hypnosis is a state of deep relaxation and heightened awareness, similar to the Alpha state. Being hypnotized can help you enter this state and experience a sense of calm and relaxation.
21. Mantras
When you repeat a mantra in life situations, it helps to focus your mind and reduce mental chatter. This allows you to enter a state of relaxation and calmness, which can help you enter the alpha state of mind. The repetition of the mantra also helps to slow down your breathing and heart rate, which further enhances your relaxation response.
Focus your attention on the sound and vibration of the mantra as you repeat it. If your mind starts to wander, gently bring your attention back to the mantra. Continue repeating the mantra for several minutes, or as long as you like.
