Neurofeedback: Training the Brain for Focus, Calm and Better Sleep

Oct 01, 2025 06:00AM ● By Rick Baldwin, Noah Chen and Paul Chen

A child sits in front of a screen watching Toy Story, eyes locked on the glowing, colorful screen. The screen begins to dim. The child is not entering the Twilight Zone, but her brain is not producing the patterns that are being sought. When it does, the screen brightens.

This is neurofeedback (NFB) in action. Developed in the late 1950s and early 1960s, NFB is defined by the International Society for Neuroregulation & Research, a membership organization widely recognized in the neurotherapy and neurofeedback worlds as authoritative, as “a therapeutic intervention utilizing a brain-computer interface. An individual’s brainwave activity is tracked in real-time, is interpreted, and then information is used to encourage the individual to modulate specific brainwave activity via ‘feedback.’ … The goal of NFB is to address reported symptoms, improve health and well-being, or improve human performance.”

NFB is often used with people whose self-regulation has been disrupted, like those with ADHD, substance abuse issues or anxiety and trauma. While the process can look like play, it’s actually a sophisticated method based on the principles of neuroscience and neuroplasticity—the brain’s ability to change and adapt.

How Neurofeedback Works

Ruthie Emrick

The brain produces rhythmic patterns of electrical activity, known as brainwaves—delta, theta, alpha, beta and gamma—which correspond to different states of consciousness and are linked with, though not limited to, different kinds of mental activity. Beta waves are common when the subject is alert or engaged in intellectual activities, while theta waves are present during daydreaming and light sleep. In the above example, sensors have been placed on the child’s head to measure her brainwaves in real time. The sensors feed data about her brain activity into a computer system that translates neural activity into audio-visual feedback. When the child’s brain produces the desired brainwave patterns, positive reinforcement occurs—the screen brightens. By turning raw neural activity into something visual, auditory or tactile, the otherwise overlooked functions of the brain can be recognized and responded to.

This is how neurofeedback is used to treat a variety of issues. For example, while some people need help regulating their theta waves, others may have overactive beta waves.

A neurofeedback session typically lasts 30 to 60 minutes. The process begins with a quantitative EEG (qEEG) brain map, a detailed snapshot of neural patterns that guides an individualized training plan. Over multiple sessions, and often within the span of one to two weeks, the brain learns to optimize its own activity.

As Melissa Hergert, BCN, founder of Brain Train Centers in Marietta, explains, “Whether it’s ADHD or another brain processing issue, once we customize the training based on the client’s brain map, so much improves cognitively. When the right areas learn to process more effectively, focus, clarity and even emotional control often follow.”

Movies, Games and Music: The Modalities

After an initial consultation in which the practitioner learns about the client’s goals and a qEEG is performed, a feedback session can begin. Not all sessions are built around watching a film; others involve playing a game or listening to music.

Whatever the method, positive reinforcement of the brain’s activity is provided to condition how the brain responds. Clients often describe the sessions as surprisingly relaxing. Unlike traditional talk therapy or meditation, neurofeedback, today, doesn’t require conscious effort; the brain does its thing while the client engages with the game, video or soundscape. Reinforcements operate at the subconscious level; the subject is not doing anything consciously to prompt the reinforcements.

In Atlanta, Cereset on Ponce uses a passive mirroring process; there is no reinforcement. Indeed, Cereset’s website explicitly states “Cereset does NOT utilize neurofeedback,” but is described as “an advanced, non-invasive neurotechnology.” The franchise uses its patented BrainEcho technology, which reflects the brain’s own activity back to itself through engineered musical tones. Cereset claims this allows the brain to “reset” or release stuck rhythms. Sessions take place in a quiet, softly lit room, where clients recline in a zero-gravity chair while specialized headphones deliver subtle sound patterns. Clients can rest and relax, or even sleep. Most sessions last 45 to 60 minutes, and many clients notice an immediate sense of calm and lightness by the time they leave. “Our technology helps the brain reset itself,” says owner Ruthie Emrick.

“We provide the environment and cues for balance; we’re not forcing change. Clients leave feeling lighter, calmer and more present.”

Results May Vary

Patrick Bryant,

LCSW, NBCCH

For many clients, meaningful changes accumulate over weeks. While one session might not produce dramatic results, the cumulative effect can be powerful. Patrick Bryant, LCSW, NBCCH, director of The Peaceful Place in Decatur, Georgia, recalls hearing one client describe the shift as almost instantaneous. “It’s like a switch flipped. I just stopped ruminating and obsessing over what might happen.”

However, a study published by ResearchGate reported, “The number of NFB training sessions recommended to reach any clinically relevant improvements is higher,” ranging from 17 to 50 sessions for ADHD to two to five sessions every week for up to 18 months when treating something like epilepsy. However, it’s important to note that even on the clinical level, the variation in these numbers is incredibly high, pointing to a likely interaction between one’s personal physiology and lived experience impacting the effectiveness of the practice.

Still, many users report NFB sessions to be life-changing. Cobb Pearson, a client of Cereset on Ponce, describes his journey. “Cereset has helped me to overcome the paralyzing brain fog and ADD that resulted from too many spinning plates, and I feel peace and happiness despite a never-shrinking to-do list. I’m learning to put things aside even if they’re not finished, and I’m sleeping eight hours per night. I am still a work in process, but I feel like a radically different person.”

Where Neurofeedback is Being Applied

ADHD

Cobb Pearson

Neurofeedback has largely been studied in people with attention-deficit/hyperactivity disorder (ADHD). Many children and adults with ADHD exhibit an imbalance in brainwave activity—excess theta waves, which are linked to relaxation, and insufficient beta waves, which are linked to focus. Training the brain to rebalance these rhythms can improve attention, reduce impulsivity and lengthen concentration spans.

Bryant has seen this firsthand. “Clients often report their brains feel less noisy. They can slow down enough to make intentional decisions. Once their brains function more efficiently, sleep improves, staying awake during the day gets easier, and shifting between tasks becomes less frustrating.”

But the benefits aren’t limited strictly to ADHD. “Many clients come in thinking they have ADHD, but their focus issues stem from other processing difficulties,” says Hergert. “Neurofeedback allows us to customize the approach, and once the brain learns to process better, improvements can be dramatic.”

Anxiety

Melissa Hergert, BCN

For people struggling with chronic stress, obsessive thinking or feelings of panic, neurofeedback can encourage calmer brain states. By training down over-arousal patterns, clients often experience fewer runaway thoughts and more emotional resilience.

Bryant notes that anxiety clients almost always report sleep improvements alongside reduced worry. “To date, all of our clients presenting with anxiety symptoms also had sleep issues. Neurofeedback helped them fall asleep when they meant to, stay asleep and return to sleep if they woke in the night.”

Hergert recalls clients who began the program unable to face routine challenges. “We’ve seen clients move from panic attacks and overwhelming anxiety to being able to take tests calmly or even speak in front of large crowds. Some, with the support of their doctors, were able to reduce or come off medications.”

Insomnia

Poor sleep often overlaps with other conditions, but neurofeedback shows particular promise for it. By training the brain’s natural rhythms, many people fall asleep faster and wake more refreshed. Bryant describes sleep as both a common target and a reliable benefit. Clients who stick with training often discover that quality rest returns naturally, without medication.

Neurofeedback Enhancements

Some research has been done into using NFB to enhance the capabilities of healthy adults. A meta review of twenty-three NFB studies published on PubMed found that NFB positively impacted a variety of operationally-defined functions, from memory recall and attention to “intelligence and well-being.” Another found that NFB positively impacted many variables relating to sports performance, such as increasing reaction time and behavioral efficiency and decreasing stress.

Other Applications—and Limitations

Neurofeedback has been explored for depression, PTSD, seizures, migraines, autism spectrum conditions and traumatic brain injuries. Research is especially promising in trauma treatment. As Bryant points out, even world-renowned trauma researcher Bessel van der Kolk has highlighted its consistent effectiveness. Says Bryant, “We believe neurofeedback will continue gaining popularity as a non-invasive, drug-free option. This approach builds on the premise that the brain can heal itself—we just have to give it the right information and resources.”

Hergert emphasizes the importance of training and standards. “There are more providers now, and equipment is easier to access. But it’s crucial to make sure you’re working with someone fully trained in the field. Board certification ensures clients are getting the best care possible.”

Costs, Access and Practical Considerations

A typical neurofeedback session costs between $100 and $300. When adding up the number of weekly sessions that might be recommended and the fact that insurance coverage is often limited, NFB can seem like a costly solution. Bryant acknowledges the financial challenge. “Yes, neurofeedback has an expensive price tag upfront. But when clients improve to the point where therapy frequency decreases or medication use lessens, it can save money in the long run.”

Hergert’s clinic has experimented with new models to make care more accessible. “Insurance is tough for any holistic therapy. We’ve shifted toward a subscription model that keeps costs manageable and ensures clients can continue care without financial strain.”

Both agree that systemic issues in mental healthcare— low reimbursement rates and inconsistent coverage— are barriers that need attention at a larger scale.

Criticisms and Controversies

Despite its growth, neurofeedback has its skeptics. Critics argue that evidence outside ADHD, anxiety and insomnia is thin, with many studies limited by small sample sizes and lack of long-term follow-up. Others are concerned about the availability of consumer-grade devices marketed directly to the public without professional oversight.

Bryant believes that skepticism often stems from a lack of familiarity with the methods. “Despite being researched for over 40 years, most people still don’t know what neurofeedback is. Some critics don’t account for whether clients completed full protocols or paired training with therapy. It’s not a miracle or a cure-all, but under professional guidance it can be life-changing.”

Future Directions and Hope

NFB traces its origins to the 1920s and the creation of the first electroencephalogram (EEG) device that measures brainwaves. That led to studies in the 50s through the 70s that showed that NFB could help suppress seizures, relax patients and increase focus. With the popularization of computers in the 80s, NFB became easier to use and gained more attention.

Today, studies are still undertaken to define the limits and applications of this technology. Some researchers envision carefully supervised home systems for maintenance or supplemental use. For now, most agree that neurofeedback works best as part of a comprehensive plan that might include therapy, lifestyle changes or medical support.

Bryant captures the larger promise. “We’ve seen clients who had been labeled “treatment-resistant”— [having had] years of therapy and multiple prescriptions— finally feel better than they have in decades. One client told us they hadn’t gone more than a week without suicidal thoughts since childhood. After neurofeedback, they went two months without a single ideation. That’s the kind of impact that changes lives.”

Hergert adds a note of optimism. “Every day, I’m amazed by how much this field evolves. With more providers getting trained and more people finding access, I truly believe neurofeedback is on its way to becoming a standard part of mental healthcare.”

As clinics like The Peaceful Place, Brain Train Centers and Cereset demonstrate, neurofeedback is no longer fringe science. It’s becoming an increasingly credible, practical option for people seeking focus, calm and restorative sleep. And for many who’ve struggled to find relief elsewhere, it represents something even more powerful: hope. ❧

Rick Baldwin is a writer, artist and illustrator living in Tucker, Georgia. He serves as a meditation and spiritual practitioner to those who reach out. More at StillAndChill.com.

Noah Chen is a New York-based writer who, in addition to writing for Natural Awakenings, covers pop-culture for the New Rockstars YouTube channel and is working on a novel.

Publisher of Natural Awakenings Atlanta since 2017, Paul Chen’s professional background includes strategic planning, marketing management and qualitative research. He practices Mahayana Buddhism and kriya yoga. Contact him at [email protected].