{ "version": "https://jsonfeed.org/version/1", "title": "αντάμα Lib", "description": "", "home_page_url": "https://lively-frangipane-0a58f1.netlify.app", "feed_url": "https://lively-frangipane-0a58f1.netlify.app/feed.json", "user_comment": "", "icon": "https://lively-frangipane-0a58f1.netlify.app/media/website/Anatama_Naxito_Mascot_reading.png", "author": { "name": "César Álvarez González, MD PhD" }, "items": [ { "id": "https://lively-frangipane-0a58f1.netlify.app/what-benefits-does-personalised-coaching-bring-to-our-health/", "url": "https://lively-frangipane-0a58f1.netlify.app/what-benefits-does-personalised-coaching-bring-to-our-health/", "title": "What benefits does personalised coaching bring to our health?", "summary": "Personalised brain, mind, and body health coaching tailors interventions to individual needs, enhancing well-being. Utilising the Intelligent Coaching Assistant, this approach fosters behaviour change and psychological skills, benefiting conditions such as diabetes and weight loss. Additionally, virtual coaching effectively improves mental health, promoting resilience and…", "content_html": "
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Personalised brain, mind, and body health coaching tailors interventions to individual needs, enhancing well-being. Utilising the Intelligent Coaching Assistant, this approach fosters behaviour change and psychological skills, benefiting conditions such as diabetes and weight loss. Additionally, virtual coaching effectively improves mental health, promoting resilience and emotional regulation over time.

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Personalised brain, mind, and body health coaching can benefit from customising interventions to individual needs and preferences. This approach leverages technology and professional expertise to promote healthy habits and enhance well-being.

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One significant benefit is the enhancement of brain health through multidomain interventions. The Intelligent Coaching Assistant (ICA), developed as part of the Barcelona Brain Health Initiative (BBHI), uses personalised recommendations based on users’ current habits, preferences, and motivational aspects to design suitable intervention plans. This technology-based intervention has shown high feasibility, acceptability, and usability in real-world settings.[1]

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Health coaching also supports behaviour change, a crucial step in managing lifestyle-related diseases. The coach approach fosters a patient-centred collaborative partnership, helping individuals build psychological skills such as mindfulness, self-awareness, self-motivation, resilience, optimism, and self-efficacy. This method has demonstrated potential benefits in managing conditions like hyperlipidemia, diabetes, cancer pain, asthma, weight loss, and increasing physical activity.[2]

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Moreover, virtual professional coaching has been effective in improving mental health and psychological well-being. Longitudinal studies have shown that virtual coaching can enhance stress management, resilience, life satisfaction, emotional regulation, self-awareness, self-efficacy, and social connection over time.[3]

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In summary, personalised health coaching can significantly benefit individuals by promoting brain, mental, and physical health, facilitating behaviour change, and improving mental health and well-being through tailored, evidence-based interventions.

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References

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  1. Intelligent Coaching Assistant for the Promotion of Healthy Habits in a Multidomain mHealth-Based Intervention for Brain Health. Moreno-Blanco D, Solana-Sánchez J, Sánchez-González P, et al. International Journal of Environmental Research and Public Health. 2021;18(20):10774. doi:10.3390/ijerph182010774.
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  2. Coaching for Behavior Change in Physiatry. Frates EP, Moore MA, Lopez CN, McMahon GT. American Journal of Physical Medicine & Rehabilitation. 2011;90(12):1074-82. doi:10.1097/PHM.0b013e31822dea9a.
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  3. The Time to Change for Mental Health and Wellbeing via Virtual Professional Coaching: Longitudinal Observational Study. Jeannotte AM, Hutchinson DM, Kellerman GR. Journal of Medical Internet Research. 2021;. doi:10.2196/27774.
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", "author": { "name": "César Álvarez González, MD PhD" }, "tags": [ "Sociocultural Health" ], "date_published": "2026-10-17T18:26:34+03:00", "date_modified": "2026-10-17T18:26:34+03:00" }, { "id": "https://lively-frangipane-0a58f1.netlify.app/breathe-better-feel-better-what-science-says-about-resonant-breathing/", "url": "https://lively-frangipane-0a58f1.netlify.app/breathe-better-feel-better-what-science-says-about-resonant-breathing/", "title": "Breathe Better, Feel Better: What Science Says About Resonant Breathing", "summary": "Resonant breathing is supported by physiological evidence for acute improvements in autonomic function, stress recovery, and interoceptive awareness. However, its superiority over other forms of paced breathing for long-term mental health and well-being remains unproven in the current literature. Ever wondered if a simple breathing…", "content_html": "
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Resonant breathing is supported by physiological evidence for acute improvements in autonomic function, stress recovery, and interoceptive awareness. However, its superiority over other forms of paced breathing for long-term mental health and well-being remains unproven in the current literature.

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Ever wondered if a simple breathing exercise could boost your mood, calm your nerves, and even help your heart? Researchers have been studying a technique called resonant breathing (sometimes called coherent breathing) for the past few years, and the results are intriguing. Here’s what the science tells us—and how you can try it yourself.

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What Is Resonant Breathing?

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Resonant breathing means slow‑paced breathing at about 0.1 Hz – roughly six breaths per minute. That’s slower than most of us naturally breathe (we usually breathe around 12–20 breaths per minute). By deliberately slowing down, we create a rhythmic harmony between our breath, heartbeat, and blood‑pressure waves.

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The Immediate Benefits

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Research shows that resonant breathing significantly increases vagally mediated heart rate variability (HRV) and baroreflex sensitivity, indicating improved autonomic regulation and cardiovascular function. [1][2][3]. These physiological changes are associated with improved stress recovery, as demonstrated by increased HRV and reduced subjective strain following laboratory-induced stressors. Some studies also report that resonant breathing is perceived as more enjoyable and effective than passive rest. [4][3].

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Research shows that resonant breathing improves heart rate variability (HRV), a measure of how well your nervous system adapts to stress. [4][3]. In other words, this means: 

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These physiological shifts translate into faster stress recovery. Participants who practised resonant breathing after a lab‑induced stressor showed higher HRV and reported feeling less strained than those who simply rested.

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Mood and Blood Pressure

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A recent trial found that a single session of resonant breathing can lower blood pressure and lift mood compared with doing nothing [3]. One 2025 study in the journal Scientific Reports even found that light‑guided resonant breathing helped office workers bounce back from a simulated stressful day more quickly [4]. Mechanistically, resonant breathing induces temporal coherence between respiratory, cardiac, and blood pressure oscillations, optimising baroreflex function and vagal afferent signalling to the brain, which may underlie both peripheral and central benefits, including improved interoceptive awareness and modulation of stress and mood [1][5][6].

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Does Frequency Matter?

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It is tempting to think that the exact 6‑breaths‑per‑minute rhythm is the secret ingredient. However, a large randomised controlled trial presents an intriguing result:

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Study

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Intervention

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Control (matched breathing)

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Main Finding

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Fincham et al., 2023 (Scientific Reports)

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Resonant breathing (0.1 Hz)

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Normal‑rate paced breathing (attention‑placebo)

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Both groups improved stress, anxiety, depression, and overall well‑being; no significant difference between them.

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This suggests that engaging in structured breathwork, rather than the specific frequency of resonant breathing, may be responsible for the observed improvements in subjective well-being [7].

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In short, the act of engaging in a regular, structured breathing practice—regardless of the precise speed—appears to drive most of the mental‑health gains. The extra “coherence” may give you a stronger acute boost, but over weeks or months, the benefits level out.

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So, Should You Try Resonant Breathing?

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Absolutely! Even if the long‑term advantage over ordinary paced breathing is not proven, the technique offers several easy wins:

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Quick Stress Relief – A 5‑minute session can lower blood pressure and improve mood right away.
Improved Autonomic Balance – Higher HRV is linked to better sleep, digestion, and emotional regulation.
Simple to Learn – All you need is a timer or a breathing app that guides you to inhale for 5 seconds, exhale for 5 seconds, repeat.

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How to Get Started (A 5‑Minute Guided Routine)

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  1. Find a comfortable seat – upright but relaxed, feet flat on the floor.
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  2. Set a timer for 5 minutes (or longer if you feel ready).
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  3. Breathe in slowly through the nose for 5 seconds (count “1‑2‑3‑4‑5”).
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  4. Exhale gently through the mouth for 5 seconds (count “1‑2‑3‑4‑5”).
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  5. Repeat until the timer ends.
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If counting feels awkward, try a smartphone app that emits a soft tone every 5 seconds—this keeps the rhythm steady without you having to watch a clock. Or you can use this video [8], which includes sound cues, so you can practice with your eyes closed if you prefer:

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Personalising the Practice for Your Brain, Mind, and Body

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Our site focuses on personalised guidance. Here are a few ways to tailor resonant breathing to your unique needs:

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Goal

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Suggested Adjustment

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Better Sleep

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Do the 5‑second inhale/exhale routine right before bedtime; combine with a dim, quiet environment.

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Focus & Productivity

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Practice during a short break in the middle of a work session; aim for 3‑minute bursts.

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Stress Management

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Use whenever you notice tension rising—during a commute, before a meeting, or after a workout.

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Remember, consistency beats perfection. Even a few minutes each day can add up to noticeable improvements in how you feel.

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Feel free to experiment, track how you feel, and share your experience in the comments. Happy breathing!

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References

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1.- Heart Rate Variability and Slow-Paced Breathing:when Coherence Meets Resonance. Sevoz-Couche C, Laborde S. Neuroscience and Biobehavioral Reviews. 2022;135:104576. doi:10.1016/j.neubiorev.2022.104576.

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2.- The Effects of Resonance Frequency Breathing on Cardiovascular System and Brain-Cardiopulmonary Interactions. Wang X, Nie J, Lu Y, Zhang H, Zhang J. Applied Psychophysiology and Biofeedback. 2025;50(1):107-122. doi:10.1007/s10484-024-09683-w.

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3.- The Impact of Resonance Frequency Breathing on Measures of Heart Rate Variability, Blood Pressure, and Mood. Steffen PR, Austin T, DeBarros A, Brown T. Frontiers in Public Health. 2017;5:222. doi:10.3389/fpubh.2017.00222.

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4.- Light-Guided Resonant Breathing Enhances Psychophysiological Stress Recovery in a Simulated Office Environment. Canazei M, Glenzer L, Staggl S, et al. Scientific Reports. 2025;15(1):40953. doi:10.1038/s41598-025-24813-y.

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5.- Hypothesis: Pulmonary Afferent Activity Patterns During Slow, Deep Breathing Contribute to the Neural Induction of Physiological Relaxation. Noble DJ, Hochman S. Frontiers in Physiology. 2019;10:1176. doi:10.3389/fphys.2019.01176.

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6.- Cardiovascular Mechanisms of Interoceptive Awareness: Effects of Resonance Breathing. Leganes-Fonteneau M, Bates ME, Muzumdar N, et al. International Journal of Psychophysiology : Official Journal of the International Organization of Psychophysiology. 2021;169:71-87. doi:10.1016/j.ijpsycho.2021.09.003.

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7.- Effect of Coherent Breathing on Mental Health and Wellbeing: A Randomised Placebo-Controlled Trial. Fincham GW, Strauss C, Cavanagh K. Scientific Reports. 2023;13(1):22141. doi:10.1038/s41598-023-49279-8.

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8.- https://www.youtube.com/watch?v=n0uqKKfDKfg

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", "author": { "name": "César Álvarez González, MD PhD" }, "tags": [ "Mental Health" ], "date_published": "2026-10-17T18:24:12+03:00", "date_modified": "2026-10-17T18:24:51+03:00" }, { "id": "https://lively-frangipane-0a58f1.netlify.app/unlocking-brain-cognitive-health-how-health-coaching-can-help/", "url": "https://lively-frangipane-0a58f1.netlify.app/unlocking-brain-cognitive-health-how-health-coaching-can-help/", "title": "Unlocking Brain Cognitive Health: How Health Coaching Can Help", "summary": "Maintaining optimal brain cognitive health is essential for a fulfilling life. As we age, our mental abilities naturally decline, but proactive measures can significantly slow this process. One powerful tool in this endeavour is health coaching. Let’s explore how health coaching can help maintain and…", "content_html": "
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Maintaining optimal brain cognitive health is essential for a fulfilling life. As we age, our mental abilities naturally decline, but proactive measures can significantly slow this process. One powerful tool in this endeavour is health coaching. Let’s explore how health coaching can help maintain and even improve cognitive brain health. Understanding brain cognitive health Brain …

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Maintaining optimal brain cognitive health is essential for a fulfilling life. As we age, our mental abilities naturally decline, but proactive measures can significantly slow this process. One powerful tool in this endeavour is health coaching. Let’s explore how health coaching can help maintain and even improve cognitive brain health.

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Understanding brain cognitive health

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Brain cognitive health refers generally to the ability to think, learn, and remember. It encompasses various mental processes, including:

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Maintaining these functions is crucial for independence, quality of life, and overall well-being.

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The role of health coaching

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Health coaching is a collaborative process that empowers individuals to achieve their health goals. Experienced health coaches work with individuals to create personalised plans that address their unique needs and circumstances. When it comes to brain cognitive health, health coaches can play a pivotal role in several ways.

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1. Personalized nutrition plans

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Nutrition is a cornerstone of brain health. Health coaches can help design meal plans rich in brain-boosting nutrients like omega-3 fatty acids, antioxidants, and vitamins. They can also guide people on foods to avoid, such as those high in saturated fats and sugars, which can negatively impact cognitive function.

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Reference: Gómez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568-578.

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2. Physical activity programs

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Regular physical activity has been shown to enhance cognitive function and reduce the risk of cognitive decline. Health coaches can create tailored exercise programs that include aerobic exercises, strength training, and flexibility exercises, all of which contribute to brain health.

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Reference: Ratey, J. J., & Hagerman, E. (2008). Spark: The revolutionary new science of exercise and the brain. Little, Brown Spark.

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3. Stress management techniques

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Chronic stress can harm the brain, leading to memory problems and a decline in cognitive function. Health coaches can teach stress-reduction techniques, such as mindfulness meditation, deep breathing exercises, and progressive muscle relaxation, to help manage stress levels effectively.

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Reference: Lazar, S. W., Kerr, C. E., Wasserman, R. H., Gray, J. R., Greve, D. N., Treadway, M. T., … & Voss, H. W. (2005). Meditation experience is associated with increased cortical thickness. Neuroscience letters, 378(1), 13-17.

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4. Sleep hygiene education

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Quality sleep is essential for maintaining cognitive health. Health coaches can educate individuals on the importance of good sleep hygiene and help them establish routines that promote restful sleep, such as maintaining a consistent sleep schedule and creating a relaxing bedtime environment.

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Reference: Walker, M. (2017). Why we sleep: Unlocking the power of sleep and dreams. Scribner.

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5. Cognitive stimulation activities

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Engaging in mentally stimulating activities can help maintain and even improve cognitive function. Health coaches can recommend activities such as puzzles, reading, learning new skills, and social interactions to keep the brain active and healthy.

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Reference: Park, D. C., Lodi-Smith, J., Drew, L., Haber, S. F., Hebrink, A., Bischof, G. N., … & Ackerman, P. L. (2007). The impact of sustained engagement on cognitive function in older adults: The Synapse Project. Psychological Science, 18(1), 75-83.

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6. Goal setting and accountability

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Health coaches assist individuals in setting realistic and achievable goals, offering continuous support and accountability. This organised approach guarantees that people remain motivated and dedicated to their brain health journey.

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Reference: Locke, E. A., & Latham, G. P. (2002). Building a practically useful theory of goal setting and task motivation: A 35-year odyssey. American Psychologist, 57(9), 705–717. https://doi.org/10.1037/0003-066X.57.9.705

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Conclusion

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Maintaining brain cognitive health is a multifaceted endeavour that greatly benefits from the guidance of a health coach. Through personalised nutrition plans, physical activity programs, stress management techniques, sleep hygiene education, cognitive stimulation activities, and goal setting, health coaches can help individuals preserve and enhance their cognitive abilities. Embracing these strategies can lead to a healthier, more vibrant mind and an improved quality of life.

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Invest in your brain health today and reap the benefits for years to come.

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", "author": { "name": "César Álvarez González, MD PhD" }, "tags": [ "Cognitive Health" ], "date_published": "2026-10-17T18:19:05+03:00", "date_modified": "2026-10-17T18:19:05+03:00" }, { "id": "https://lively-frangipane-0a58f1.netlify.app/unlocking-12-keys-to-a-healthy-brain/", "url": "https://lively-frangipane-0a58f1.netlify.app/unlocking-12-keys-to-a-healthy-brain/", "title": "Unlocking 12 Keys to a Healthy Brain", "summary": "Maintaining a healthy brain is imperative for one’s overall physical and mental wellbeing. As age advances, the brain undergoes changes, and mental functions also tend to decline. Maintaining a healthy brain is imperative for overall physical and mental well-being. As age advances, the brain changes…", "content_html": "\n

\n Maintaining a healthy brain is imperative for one’s overall physical and mental wellbeing. As age advances, the brain undergoes changes, and mental functions also tend to decline.

Maintaining a healthy brain is imperative for overall physical and mental well-being. As age advances, the brain changes and mental functions also tend to decline. Cognitive decline is a natural consequence of ageing, though it can be prevented considerably. Research on animals and humans has identified healthy activities that maintain and preserve mental functions.

Harvard Medical School published a blog post on maintaining a healthy brain. They recommend twelve steps for good brain health.

1. Make sure to engage in activities that actively stimulate your mind in a creative way.
Both human and mouse studies have demonstrated that engaging in activities that stimulate the mind can help the brain develop new connections between neurons (synapses) and improve brain plasticity (the brain’s ability to create new cells). Any activity that requires sufficient mental effort, such as solving puzzles, mathematical problems, reading, drawing, painting, or engaging in other creative pursuits, can help keep your brain healthy.

2. Exercise.
Physical activity is not only beneficial for your overall health, but it also plays a crucial role in maintaining a healthy brain. When you use your muscles, it helps your mind work better. Exercise helps regulate blood pressure, improve blood cholesterol levels, control blood sugar levels, and reduce mental stress. All these benefits collectively contribute to your brain’s and heart’s well-being. So, it’s essential to make exercise a part of your daily routine.

3. Nourish Your Body and Mind: Maintain a Healthy Diet.
Eating a balanced and nutritious diet can positively impact your body and mind. Research has shown that following a Mediterranean-style diet rich in fruits, vegetables, fish, nuts, unsaturated fats (such as olive oil), and primarily plant-based proteins can lower the risk of developing cognitive impairment or dementia.

4. Control your blood pressure.
It has been found that individuals who have high blood pressure from a young age may increase the risk of cognitive decline in their later years. It is essential to adopt healthy habits as soon as possible to mitigate this risk. Maintaining a balanced diet, learning to manage stress, limiting alcohol intake, and engaging in regular exercise are all essential factors in maintaining healthy blood pressure levels.

5. Improve your blood sugar levels.
Diabetes raises dementia risk. Exercise, a healthy diet, and weight control help prevent and manage diabetes. High blood sugar requires medication and medical supervision.

6. Improve the levels of Low-Density Lipoprotein (LDL) cholesterol (often referred to as “bad” cholesterol) in your blood.
A high level of Low-Density Lipoprotein (LDL) cholesterol (often referred to as “bad” cholesterol) increases the risk of dementia. Lower it with a healthy diet, exercise, weight control, and NO smoking. If, despite these efforts, your cholesterol levels remain high, your doctor can assist you with medication to keep it under control.

7. Consider low doses of aspirin (ALWAYS UNDER MEDICAL PRESCRIPTION).
Some clinical studies have shown that low doses of aspirin help reduce the risk of dementia in at-risk populations; however, not everyone should take aspirin. At your next doctor’s visit, you can inquire whether you are a candidate for this type of preventive treatment.

8. Avoid tobacco.
This is too obvious, but it’s good to repeat it: avoid tobacco in all its forms.

9. Avoid alcohol abuse.
Excessive alcohol consumption increases the risk of developing dementia. If you drink, limit your intake to a maximum of two drinks per day.

10. Cultivate and take care of your emotions.
People with anxiety, depression, sleep problems, or mental and physical exhaustion are prone to have less favourable outcomes in mental skills exams. Below-average results do not necessarily indicate cognitive impairment or dementia in later ages, but adequate mental health and good sleep are important goals for maintaining a healthy brain.

11. Protect your head.
Moderate and severe blows to the head can increase the risk of cognitive impairment, even without loss of consciousness. It is important to wear appropriate protective gear when engaging in activities that may pose a risk of head injuries.

12.- Solid Social Connections.
Solid social connections and strong familial ties have been linked to a lower risk of developing dementia and hypertension, as well as increased life expectancy.

Maintaining optimal brain health is a complex and challenging endeavour. The recommendations provided are grounded in research studies involving both animals and humans. These studies advocate for the adoption of a healthy lifestyle as a means to mitigate the risks associated with cognitive decline during ageing. Notably, it is imperative to understand that it’s never too late to begin caring for one’s brain and mental health. Nevertheless, certain decisions should be cautiously approached and necessitate healthcare professionals’ guidance. Well-informed individuals who feel empowered to voice their concerns and questions are more likely to embrace a health-conscious lifestyle. Instead of seeking illusory quick fixes, we should focus on consistently taking active steps toward preserving our brain health.

Source: https://www.health.harvard.edu/mind-and-mood/12-ways-to-keep-your-brain-young\n

", "author": { "name": "César Álvarez González, MD PhD" }, "tags": [ "Brain Health" ], "date_published": "2026-10-17T18:17:41+03:00", "date_modified": "2026-10-17T18:17:41+03:00" } ] }