The Simple Breathing Hack to CALM Your Nervous System | Dr. Sweta Adatia ft. Dr. Martin Kramar

Описание: In this powerful and deeply insightful episode of the Limitless Brain Lab Podcast, neurologist and brain coach Dr. Sweta Adatia sits down with internationally trained HRV biofeedback expert and clinical psychologist Dr. Martin Kramar to decode one of the most misunderstood yet powerful health metrics today — Heart Rate Variability (HRV).

With millions of people wearing smartwatches and health rings, we are surrounded by data — heart rate, sleep scores, recovery metrics — but very few truly understand what this data means or how to use it to improve mental health, emotional resilience, and longevity. This episode goes beyond numbers and dives into the science of breath, the autonomic nervous system, trauma, panic attacks, overthinking, forgiveness, and subconscious patterns.

Dr. Kramar explains, in simple and practical terms, how breathing is the only physiological function you can consciously control, and how that single lever can calm anxiety, improve HRV, rewire subconscious fear patterns, and bring balance between the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) nervous systems. This conversation beautifully bridges modern neuroscience, wearable technology, biofeedback therapy, and ancient breath wisdom.

If you struggle with stress, panic attacks, poor sleep, emotional overwhelm, or simply want to understand how to train your nervous system for better health and clarity — this episode is for you.

⏱️ Key Timestamps

0:00 Intro
1:26 Wearables, Health Data and Why HRV Matters
2:57 Introducing HRV Expert Dr. Martin Kramer
3:31 What Is Heart Rate Variability (HRV)
5:36 Why Higher HRV Means Better Health
7:06 Sympathetic vs Parasympathetic Nervous System
7:38 Vagus Nerve and Rest-and-Digest Mode
15:29 Ideal HRV Numbers Explained
17:12 Why HRV Should Improve After Sleep
21:23 3-2-6-2 Breathing Technique Explained
23:13 Programming the Mind Through Breath
26:42 Panic Attacks and the Subconscious
30:10 Ujjayi Breathing and Nervous System Balance
36:20 What a Healthy HRV Graph Looks Like
40:18 HRV as a Predictor of Longevity
50:12 Panic Attack Captured on HRV Graph
55:46 Forgiveness and Nervous System Healing


👤 About the Guest: Dr. Martin Kramar

Dr. Martin Kramar is a board-certified HRV biofeedback therapist, clinical psychologist, and former athlete, originally from Slovakia and trained extensively in the United States. With over 17 years of experience working with HRV, athletes, anxiety patients, and clinical populations, Dr. Kramer uses heart rate variability as a powerful diagnostic and therapeutic tool to objectively assess stress, emotional regulation, and autonomic nervous system balance.

He practices HRV biofeedback at Novomed, Dubai, and is known for his unique ability to integrate modern biofeedback science with breathwork, mindfulness, and ancient wisdom traditions. His work helps patients understand their bodies through data — and then retrain their nervous systems through conscious breathing and awareness.


🎟️ Join this channel to get access to perks:
   / @drsweta.adatia  


🎟️ Courses:

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👩‍⚕️ About Dr. Sweta Adatia:

Dr. Sweta Adatia is a dynamic neurologist at Gargash Hospital in Dubai, UAE. With over 13 awards in Medicine and Neurology, she is a stroke fellow from the University of Calgary and an MBA graduate from the University of Cambridge. She has collaborated with Defeat NCD UN and has over 50 publications, impacting 50,000+ lives. Specializing in strokes and migraines, she empathizes deeply with her patients.


📚 Additional Resources:

www.drswetaadatia.com
www.limitlessbrainacademy.com

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