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Alpha-Theta Training

Alpha-Theta (AT) is a special type of eyes-closed, deep state training for relaxation, emotional processing, trauma work, and creativity enhancement.

🌊 What is Alpha-Theta?

The Basics

Different from standard neurofeedback: - Eyes closed (vs. eyes open) - Audio feedback only (no video games) - Promotes deep relaxation and theta states - One of the few times we reward theta (normally inhibited)

The state: - Hypnagogic (between waking and sleep) - Deeply relaxed - Dreamlike, meditative - Access to subconscious material

🎵 Understanding the Tones

AT uses two sets of sounds that mirror your brain state:

Alpha Tones (Lighter)

Sounds: - 🌊 Background: Babbling brook, gentle water - 🔔 Reward: High-pitched chime/bell

What it means: - Your brain is in alpha (8-11 Hz) - Relaxed but alert - Present and aware - "Flow state" frequency

Theta Tones (Deeper)

Sounds: - 🌊 Background: Ocean waves, deeper water - 🔔 Reward: Low-pitched gong/bell

What it means: - Your brain is in theta (4-7 Hz) - Deeply relaxed - Hypnagogic, dreamlike - Accessing subconscious

What's Normal

✅ All sounds are good! - Brook sounds = alpha (good!) - Ocean sounds = theta (good!) - Chimes and gongs = rewards (good!)

✅ Normal to go back and forth: - Hearing mostly brook/chimes one session - Hearing more ocean/gongs another session - Switching between them during a session

✅ Hearing mostly alpha is fine: - Many people stay in alpha most of the time - You don't need to "get to" theta - Your brain goes where it needs to go

❌ Don't try to control it: - Just listen and let your brain do its thing - The sounds follow your brain, not the other way around

🛋️ Session Structure

Before the Session

Setup: 1. Dim lights or turn them off 2. Silence phone/computer notifications 3. Get comfortable (reclining chair, couch, or lying down) 4. Have blanket available (may get cold) 5. Empty bladder 6. Let anyone in your household know you need quiet time

Coach sets up: - Electrode placement (usually POz or Pz) - Software configuration - Audio levels

During the Session

What you do: 1. Close your eyes 2. Get comfortable 3. Listen to the tones 4. Let your mind relax 5. Don't try to "do" anything

Duration: Usually 15-25 minutes

What it feels like: - Deeply relaxing - May drift toward sleep (try to stay awake, but it's OK if you drift) - Time may feel distorted - May have dreamlike imagery or thoughts - Physical sensations (floating, heaviness, tingling) are all normal

After the Session

Immediate effects: - May feel "spacey" or dreamlike for 30 min to 2 hours - Emotionally sensitive or vulnerable - Deeply relaxed or sleepy - Sometimes emotional (tears, releases)

Don't schedule demanding activities right after AT!

📋 Preparation Tips

Day Of

DO: - ✅ Clear your schedule for 2-3 hours after - ✅ Plan to relax afterward (no intense work/activities) - ✅ Eat lightly before (don't be hungry or stuffed) - ✅ Be well-rested

DON'T: - ❌ Drink caffeine 2-3 hours before - ❌ Schedule important meetings right after - ❌ Plan to drive immediately after - ❌ Rush into other activities

Best Timing

Good times for AT: - Mid-afternoon (3-5pm) - Early evening (before 7pm) - Weekend mornings (if you can relax after)

Avoid: - Right before bed (may disrupt sleep in some people) - Before important events or work - When you're already very tired

💭 What to Expect

Common Experiences

During the session: - Deep relaxation, body feeling heavy or light - Dreamlike imagery or thoughts - Emotional content surfacing - May drift toward sleep - Physical sensations (tingling, floating, warmth) - Time feels distorted

Completely normal: - Crying or emotional releases - Insights or memories surfacing - Not hearing theta tones much (alpha is fine!) - Falling asleep briefly - Feeling like "nothing happened"

After Effects

0-2 hours after: - Spacey, dreamlike, "floaty" feeling - Emotionally sensitive - May feel tired or deeply relaxed - Processing emotional content

4-24 hours after: - Often sleep very deeply that night - May have vivid dreams - Emotional processing continuing - Insights or perspectives emerging

Days-weeks after: - Shifts in emotional patterns - Resolution of trauma material - Enhanced creativity - Deeper meditation states

🎯 When is AT Used?

Prerequisites

Before starting AT: - Foundation built with SMR training (usually 15-20+ sessions) - Comfortable with neurofeedback process - Prepared for emotional content to emerge - Stable baseline (not in crisis)

Your coach will recommend AT when: - Foundation is solid - Goals include trauma work, creativity, or deep relaxation - Other protocols have stabilized sleep/anxiety - You're ready for deeper work

Clinical Uses

AT is particularly helpful for:

Goal How AT Helps
PTSD/Trauma Access and process emotional material safely
Creativity Access subconscious insights and flow
Meditation Deepen meditative states and awareness
Emotional Processing Release stuck emotional patterns
Peak Performance Access flow states, creative problem-solving
Deep Relaxation Train profound relaxation response

⚠️ Important Notes

Safety Considerations

AT can be emotionally intense. Tell your coach if: - You have active trauma or PTSD (may need preparation) - You're in emotional crisis (may not be right timing) - You have dissociative tendencies (may need different approach)

Not appropriate if: - You have active psychosis - Severe dissociative disorders - Very unstable baseline

Your coach will assess readiness - this is advanced training!

Post-Session Care

After AT: - Rest and integrate - don't jump into activities - Hydrate - drink water - Journal if insights emerged - Be gentle with yourself - emotional material may surface - Avoid alcohol same day if possible

May feel spacey for 1-2 hours - this is normal and will pass.

🤔 Common Questions

How is AT different from meditation?

AT actively trains your brain to access these states more easily. Meditation is a practice; AT is operant conditioning that makes meditative states more accessible.

They complement each other well!

Will I fall asleep?

You might drift toward sleep, but try to stay awake.

  • Drowsiness is normal
  • Brief micro-sleeps are OK
  • If you fully sleep, less training happens
  • Thinking about something lightly helps stay awake

What if I don't hear theta tones?

Totally fine! Many people hear mostly alpha (brook/chimes) and that's still effective training. Your brain goes where it needs to go.

Can I do AT every session?

No. AT is powerful and can be destabilizing if overused.

Typical frequency: - 1-2 times per week maximum - Mixed with standard SMR training - Not on consecutive days

Your coach will guide frequency based on your response.

What if I feel worse after AT?

Contact your coach immediately.

Some people find AT: - Disrupts sleep (in which case, we stop or reduce frequency) - Too emotionally intense - Destabilizing rather than helpful

This is rare, but if it happens, we'll adjust your training.

How long until AT helps?

Varies widely: - Some feel profound shifts after first session - Others need 5-10 AT sessions to see benefits - Often works best as part of mixed training approach

Patience and trust - emotional processing takes time.

Alpha-Theta is powerful, deep work. When you're ready for it (after building foundation), it can facilitate profound emotional processing and creativity. Trust your coach's timing, and give yourself space to integrate after sessions. 🌊🧠