Reset Your Nervous System in 3 Moments a Day (Ft Dr. Patrick Porter)

Overview

This episode features Dr. Patrick Porter, a neuroscientist and founder of BrainTap, who shares insights on optimizing brain function and overall well-being through simple, science-backed daily practices. From understanding brainwaves to leveraging light and sound technology, Dr. Porter provides actionable strategies to reset the nervous system, improve sleep, and enhance mental clarity.

Notable Quotes

- You cannot outthink a bad diet. – Dr. Patrick Porter, on the importance of nutrition for brain function.

- Life doesn’t happen to you; it happens through you. When you take responsibility, you can transform lives—first your own, and then others. – Dr. Patrick Porter, on the power of mindset.

- Stress is a proving ground. Whatever you overcome becomes your superpower. – Dr. Patrick Porter, on reframing challenges as opportunities for growth.

🧠 The Science of Brainwaves

- Dr. Porter explains the different brainwave states:

- Beta: The reactionary mind, often associated with stress and overthinking.

- Alpha: A neutral, creative state that promotes relaxation and problem-solving.

- Theta: The inventive mind, linked to deep creativity and memory. Most adults lack sufficient theta due to poor sleep and high stress.

- Tools like isochronic tones and binaural beats can help synchronize brainwaves, promoting relaxation and creativity.

🌅 Morning Reset: Start Your Day Right

- Avoid blaring alarm clocks; instead, wake up to soothing music or natural light.

- Practice psychological sighs by taking deep breaths and exhaling with a sigh to reset your nervous system.

- Get sunlight exposure and practice grounding to align your circadian rhythm.

- Delay coffee consumption for at least two hours after waking to avoid disrupting your cortisol rhythm.

🕑 Midday Reset: Combat the Afternoon Slump

- Around 2 PM, when energy levels naturally dip, take a 20-minute break to reset your nervous system.

- Practice box breathing (inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds) to shift out of the fight-or-flight response.

- A study with Google and Microsoft employees showed that a 20-minute midday reset increased productivity by 26% weekly.

🌙 Evening Reset: Prepare for Restorative Sleep

- Engage in a 4-8 breathing technique: inhale for 4 seconds, exhale for 8 seconds, and focus on gratitude to relax your nervous system.

- Avoid falling asleep immediately; take 3-4 minutes to unwind your nervous system for better sleep quality.

- Proper hydration with mineralized water is essential, as the brain shrinks during sleep and needs water to function optimally.

🔄 Embracing Change and Building Resilience

- Dr. Porter emphasizes the importance of neuroplasticity and novelty for brain health. Simple actions like brushing your teeth with your non-dominant hand or taking a different route home can stimulate the brain.

- Stress should be viewed as a training ground for resilience. Recovery is essential—Tom Brady’s trainer recommends 2 minutes of recovery for every 1 minute of exertion.

- Dr. Porter’s upcoming book, The Brain Fitness Blueprint, offers a 30-day plan to build brain fitness and dispels myths like the 21 days to form a habit rule.