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It’s been a week. Maybe a hard one.
You’ve carried things. Things no one sees.
Maybe you’ve told yourself… this is just life.But your body knows.
Your brain knows.It’s been heating up inside you,
degree by degree,
like water in a pot.But now…
you’re turning down the flame.You don’t have to boil over.
You don’t have to power through.
You can pause.
You can HALT.Hungry… Angry… Lonely… Tired.Scan yourself.
Where are you on that list?
What needs attention?What if attending to those needs isn’t weakness…
but wisdom?Each slow breath you take
is like a hand turning down the knob.Inhale.
Exhale.The nervous system responds.
Muscles soften.
Thoughts lose their edge.
The fight steps back.You are still.And in that stillness,
you remember something important:You are not weak for needing rest.
You are not weak for needing care.You are simply… human.And with each breath,
you become a calmer one.”
Welcome to DVBrainChange
A meditation podcast project for anyone ready to rewire the brain, regulate the nervous system, and rediscover their power to choose.
DVBrainChange is a guided meditation series created by therapist and storyteller Glenn Ostlund. Originally designed as a supportive tool for men in court-mandated domestic violence treatment groups, this project combines the therapeutic insights of the Brain Change curriculum with cutting-edge neuroscience, binaural audio beats, and poetic, hypnotic storytelling.
But this series isn’t just for those in DV programs.
If you’ve ever struggled with anger, anxiety, shame, or self-sabotaging patterns—if you’re curious about how your brain works and how it can change—you’re in the right place.
Each episode offers a meditative experience built to:
-Explore the difference between reaction and response
-Calm the nervous system through neural entrainment
-Foster inner awareness and emotional regulation
-Create space for real, personal transformation
Glenn brings together his training in neuro-linguistic programming (NLP), hypnotherapy, and folklore and mythology to craft each meditation like a modern rite of passage. These aren’t typical mindfulness exercises. They are richly layered sound journeys—what Glenn calls a kaleidoscope of sound—designed to help you listen more deeply, reflect more honestly, and choose more freely.
You’ll hear binaural beats guiding your brain into different wave states. You’ll notice stereo voices weaving between your ears. You may even feel new levels of clarity, calm, or insight after a few sessions.
Whether you’re here for healing, focus, or self-awareness, these meditations are meant to meet you where you are—and gently invite you forward.
A Note on Safety and Consent
This project uses audio techniques designed to affect brainwave states and deepen internal focus. For best results, listen with headphones in a quiet space.
Please do not listen while driving or operating heavy machinery, as these meditations may induce drowsiness or trance-like states.
This series is not a replacement for therapy or medical care. It’s a companion.
Please consult a healthcare provider if you have concerns about auditory sensitivity, epilepsy, or other conditions affected by rhythmic audio or hypnotic suggestion.
🎧 Binaural Beats: Exploring Their Potential in Mental Health
Binaural beats are an auditory illusion created when two slightly different frequencies are played separately into each ear. The brain perceives a third tone—the binaural beat—which corresponds to the frequency difference between the two tones. This phenomenon is believed to influence brainwave activity, potentially affecting mental states such as relaxation, focus, and sleep.
🧠 How Do Binaural Beats Work?
The concept of brainwave entrainment suggests that external stimuli, like binaural beats, can synchronize brainwave frequencies to match the stimulus. Different brainwave frequencies are associated with various mental states:
• Delta (0.5–4 Hz): Deep sleep and relaxation.
• Theta (4–8 Hz): Meditation, creativity, and memory.
• Alpha (8–12 Hz): Relaxed alertness and stress reduction.
• Beta (12–30 Hz): Active thinking and focus.
• Gamma (30–100 Hz): Higher cognitive functions and consciousness.
By listening to binaural beats at specific frequencies, it’s hypothesized that individuals can induce desired mental states.
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🧪 What Does the Research Say?
1. Anxiety and Mood
• A 2015 study reported that delta and theta binaural beats led to significant reductions in anxiety and mood disturbances compared to control conditions. 
• A 2023 systematic review found that while some studies support the use of binaural beats for anxiety and depression, results are inconsistent, highlighting the need for further research. 
2. Memory and Attention
• Research indicates that binaural beats, particularly in the beta and gamma ranges, may enhance working memory and attention. However, findings are mixed, with some studies showing no effect or even negative impacts. 
• A 2022 study observed that 40 Hz gamma-frequency binaural beats could improve memory and attention in healthy adults. 
3. Sleep Quality
• A 2022 study demonstrated that combined alpha, theta, and delta binaural beats improved sleep quality and reduced insomnia symptoms in university students. 
• Another study found that 0.5 Hz binaural beats significantly improved sleep latency and overall sleep quality. 
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⚠️ Safety and Considerations
Binaural beats are generally considered safe for most individuals. However, some users may experience discomfort, such as dizziness or headaches, especially if the beats are not tailored to the individual’s current state or are listened to at high volumes.
It’s advisable to use binaural beats in a comfortable setting and to consult with a healthcare professional if you have any underlying health conditions.
⸻
✅ Summary
While binaural beats offer a non-invasive and accessible method for potentially influencing mental states, the scientific evidence supporting their efficacy is mixed. They may serve as a complementary tool for relaxation, meditation, and stress reduction but should not replace established therapeutic interventions. Further rigorous research is necessary to fully understand their benefits and limitations.
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🔗 References
1. Wahbeh H, Calabrese C, Zwickey H. “Binaural beat technology in humans: a pilot study to assess psychologic and physiologic effects.” The Journal of Alternative and Complementary Medicine. 2007;13(1):25-32.
2. Ingendoh RM, Posny ES. “Binaural beats to entrain the brain? A systematic review of the effects of binaural beat stimulation on brain oscillatory activity, and the implications for psychological research and intervention.” Frontiers in Human Neuroscience. 2023;17:10198548. 
3. Open Public Health Journal. “Binaural Beats’ Effect on Brain Activity and Psychiatric Disorders: A Literature Review.” 2023. 
4. Jirakittayakorn N, Wongsawat Y. “Brain responses to 40-Hz binaural beat and effects on emotion and memory.” International Journal of Psychophysiology. 2017;120:96-107. 
5. Dini H, Rahmanian M, Alipour A, Arbabi S. “The Effectiveness of Brainwave Entrainment by Binaural Beats on the Sleep Quality.” Journal of Sleep Sciences. 2021;6(3-4):92-100. 
6. Shalforoushan SM, Bagherzadeh Golmakani Z. “The Effectiveness of Alpha Binaural Beats in Reducing Stress and Rumination and Promoting Sleep Quality in University Students with Poor Sleep Quality.” Journal of Sleep Sciences. 2021;6(3-4):67-73. 
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Note: This summary is intended for informational purposes and should not be considered medical advice. Always consult with a qualified healthcare provider for personalized guidance.
Facilitated by Glenn Ostlund, MA, BHT
Welcome to DV Brain Change Meditations, where we take ten minutes to relax and reflect. Be sure to listen using earbuds or headphones to get the full benefits of the sounds that you're hearing right now. And maybe you'll enjoy thinking about these sounds going directly into your brain through your ears, working to relax you. Some people say that it feels like their brain is being gently stretched, or massaged. Some people like to count when they breathe in and when they breathe out.
Speaker 1:Shortly, I will share with you the topic we will be exploring today. You will hear a medium high tone of 396 hertz, which some people believe helps to free your mind of shame and fear. And you will feel the tone gradually getting lower, ending after ten minutes at 174 Hertz, which some people associate with deep healing of your nervous system. It's okay to relax your shoulders and let them droop down. And the thoughts that rise up in your mind.
Speaker 2:Are you ready? Close your eyes.
Speaker 1:Or just let them get heavy. Your shoulders Maybe you have told yourself,
Speaker 2:This is just life. But your body knows. Knows.
Speaker 1:Your brain knows.
Speaker 2:Your brain where are you on that list? It has been heating up inside you. But now, you are turning down the flame. You do not have to boil over. You do not have to power through.
Speaker 2:You can pause. Lonely? Are simply tired. And with each breath, scan yourself. Where are you on that list?
Speaker 2:What needs attention? What if attending to those needs is not weakness but wisdom? Wisdom. Power. Strength in action.
Speaker 2:Slow breath you take is like is like
Speaker 1:a hand turning down the knob. The shoulder. It It has been. It has been. Inhale.
Speaker 2:Would lose their edge. The fight steps back. You are still. And in that stillness, you remember something important. Inhale.
Speaker 2:Inhale. Exhale. Exhale. Exhale. The weak for needing care.
Speaker 2:You are simply and