Even without stacking AVE sessions to amplify Audio-Visual Entrainment (AVE), AVE/Brainwave Entrainment is powerful enough to create effects even when you’re mentally checked out. But this is what most people get wrong with audio-visual entrainment. Because they treat it like a passive experience. Choose your session, press play, and zone out.
But here’s the thing., your session doesn’t exist in a vacuum. What you do before, during, and after your AVE session can double or even triple its effectiveness. Science calls this ‘synergistic intervention’. And I call it ‘not leaving results on the table’. Stacking is combining. And Stacking AVE sessions is about choosing complimentary practices to pair with AVE to magnify results.
Think of AVE as a spark. Stacking practices are the kindling and oxygen that turn that spark into a roaring fire. This article shows you some practical and easy to use protocols to build that fire, that you can start using today.
Why Stacking AVE sessions matters: The Brain doesn’t work in isolation
This study of 318 participants over 16 weeks, showed that Multimodal Training (in this case – exercise + cognitive training + brain stimulation) significantly enhanced learning compared to cognitive training alone.
Your brain’s response to entrainment depends on context. And this involves your nervous systems state, your biochemistry, and even your body temperature.
Why? Because brainwave entrainment to specific brainwaves works through the frequency-following response., your brain syncing to external rhythms. But a stressed, dehydrated, or distracted nervous system doesn’t sync well. Because it’s like trying to tune a radio while someone’s shaking the antenna.
Stacking AVE sessions with other practices optimises the conditions for entrainment. Because they prime your system before, amplify effects during, and integrate changes after. And the result is faster entrainment, deeper states, and effects that stick. For a deeper look at how lasting those effects can be, see: Does brainwave entrainment last?
Let’s break down exactly how to do this.
Before your AVE session: Prime the Pump
Consider what you do before a session as creating a supportive environment (setting) and specific mindset (set) for your intended goal. The alternative is a random experience giving random results. But there’s nothing wrong with this as its own intention. Because in some cases., like with Sober Psychedelics., the experience IS the desired result. There are numerous options for pre-session practices., but let’s focus on a few.
Box Breathing: Military-Grade Neural Preparation (3-5 Minutes)
Box breathing creates nervous system coherence and a balanced state of readiness. And this is perfect for pairing with AVE for peak performance. Box Breathing is an official resource for military and law enforcement personnel to maintain focus in dangerous situations. Navy SEALs use this before high-stress operations. You’re using it before your AVE session.
The protocol:
- Inhale for 4 seconds through the nose
- Hold for 4 seconds (lungs full)
- Exhale for 4 seconds through the nose or mouth
- Hold for 4 seconds (lungs empty)
- Repeat for 3-5 minutes
Practical tip: Do this in the same spot where you’ll do your AVE session. Or do it During (at the beginning) of your AVE session. The environmental consistency helps create a classical conditioning response. After a few weeks, your brain will start shifting into a receptive mode just from breathing purposely or being in the same spot.
Resonance Frequency Breathing: The Gold Standard for HRV (3-5 Minutes)
While box breathing is effective for ‘ready and alert’ states, research shows that breathing at your personal ‘resonance frequency’ (typically around 5.5 to 6 breaths per minute) produces the maximum increase in heart rate variability (HRV).
At this breathing rate (about 5 seconds in, 5 seconds out), your heart rate, breathing, and blood pressure waves synchronize into what researchers call coherence (about 0.1Hz). This temporal coherence creates no delay between respiratory, blood pressure, and cardiac phases. When your cardiovascular system hits this resonance frequency, you’re optimizing the communication between your heart, brain, and nervous system. And this state of coherence doesn’t just increase HRV., it creates the ideal physiological conditions for learning, stress resilience, and peak performance.
The protocol:
- Inhale for 5 seconds through the nose
- Exhale for 5 seconds through the nose
- Repeat for 3-5 minutes
Practical tip: Wearing an HRV monitor, you can experiment with this frequency. For some people a slightly slower cadence/speed is better. Actual research measurements point to 5.5sec in and 5.5 sec out., although this is more challenging to stick to. But you could try: 5 and 6 / 6 and 6 / 6 and 7 etc. Some experts suggest that taller people tend toward a slower cadence. I prefer 5sec in and 6sec out.
Set a Specific Intention (30 Seconds)
Don’t just think “I want more energy” or “I want to relax.” Your intention should be a specific, present-tense statement that engages emotion. For example:
- For upregulating sessions: “I am cultivating sharp, vibrant energy that carries through my entire day”
- For downregulating sessions: “I am surrendering into deep, restorative calm”
- For peak performance: “I am entering effortless, focused flow”
The brain’s default mode network., the mind-wandering system., must be temporarily suspended for optimal entrainment. A clear intention deactivates that network and creates focused neural receptivity. Setting an intention before you dive into a task doesn’t just put you in a better mood., it shows up in brain scans.
Hydrate Strategically (30-60 Minutes Before)
Your brain is 75% water. Studies show that even mild dehydration effects mood leading to reduced alertness and increased fatigue., exactly what you’re trying to overcome with upregulating sessions.
The protocol: A glass of water 30-60 minutes before your session. Add electrolytes (sodium, potassium, magnesium) for enhanced cellular hydration.
Stacking During your AVE session: Amplify the Signal
Most people close their eyes and watch the light show passively. That’s fine. And as mentioned already, that can be its own goal. But if you want maximum results, actively engage with what you’re experiencing.
Active Visualization: From Passive to Participatory
When you vividly imagine an experience, your brain activates nearly identical regions as when you have that experience. This research paper shows via brain scans that imagining physical movement activates motor cortex regions., the same areas active during actual movement. And by effectively using mirror neurons to your advantage., you can short cut years of effort.
For upregulating sessions (SMR/beta/gamma for energy):
- Picture energy accumulating in your solar plexus and radiating outward
- See yourself moving through your day with clarity, efficiency, and enthusiasm
For downregulating sessions (alpha/theta/delta for relaxation):
- Visualize tension melting from your body like snow in sunlight
- Imagine descending a staircase, each step deeper into tranquillity
For peak performance sessions (SMR/beta for flow):
- Visualize skills or information integrating effortlessly into your neural networks
- See yourself performing at your peak in your chosen activity
Roxiva-specific tip: Don’t impose rigid imagery. Let the hypnagogic light patterns (colour, movement, fractal geometry) become the canvas for your visualization. Work with what emerges rather than trying to control it. This creates a dynamic dialogue between external stimulus and internal intention.
Practical tip: Hypnotherapy with Brainwave entrainment/AVE., is the ultimate form of visualisation combined with the suggestabilty of deep trance states. Using guided hypnotherapy AVE sessions or live hypnotherapy during an AVE session, significantly magnifies the acceptance of the possitive suggestions and work done by hypnosis.
Conscious Connected Breathwork (for Upregulating sessions)
If you’re using AVE for energy, focus, or motivation, adding controlled breathwork during or immediately after your session creates a powerful amplification effect. Research shows that Wim Hof-style breathing (or similar conscious connected breathwork techniques) activates brain regions associated with self-regulation and arousal. Combined with SMR/beta/gamma entrainment, this creates a synergistic upregulation effect., more adrenaline, more norepinephrine, more mental clarity.
The protocol:
- Take 30-40 deep, rhythmic breaths (full inhale, relaxed exhale)
- After the final exhale, hold your breath as long as comfortable
- Take a recovery breath and hold for 15 seconds
- Repeat for 2-3 rounds
Roxiva-specific tip: If you want specific journeys that include guided breathwork., the Roxiva session library has you covered.
Stacking after your AVE session: Lock It In
This is where most people fumble. They finish their session, immediately check their phone, and wonder why the effects fade within 20 minutes. The post-session window is crucial for integration. See here for a comprehensive list of integration techniques.
The Cold Plunge Effect: Solidifying Neural States
For upregulating and peak performance sessions.
This is a simple, powerful AVE session stacking practice for energy and focus sessions. Plus, it’s a psychological opportunity to practice being comfortable with being uncomfortable. Which sounds strange., but is a well-known secret to personal resilience.
The protocol: Within 1-3 minutes of finishing your upregulating or peak performance AVE session, expose yourself to cold in one of these ways:
- Cold shower (30-90 seconds)
- Cold plunge (30-60 seconds full immersion)
- Cold water face splash (15-30 seconds)
- Ice pack on back of neck (2-3 minutes)
Why this works: Cold exposure triggers massive norepinephrine release. A study in European Journal of Applied Physiology found cold water immersion increased plasma norepinephrine by 530% and dopamine by 250%. When you apply cold immediately after an upregulating AVE session, you’re ‘locking in’ that energized state through neurochemical reinforcement.
Your nervous system can’t immediately return to baseline because the cold keeps sympathetic activation high. Cold exposure is like pressing ‘save’ on the mental state you just cultivated.
Don’t use cold exposure after downregulating sessions. Cold activates the sympathetic nervous system., the opposite of what relaxation protocols are trying to achieve. Save cold exclusively for upregulating practices.
Practical tip for beginners: Start with just 15-30 seconds and build tolerance gradually. With practice, you can extend cold plunge times so long as safety is your priority.
Mindful Movement: Physical Integration (5-10 Minutes)
Your brain and body speak the same language. Movement immediately post-session helps your nervous system physically embody the mental state you just created.
Mindful movement for upregulating sessions:
- Brisk walking (10-15 minutes).
- Dynamic stretching with momentum.
- Light calisthenics (jumping jacks, squats, push-ups).
- The goal: maintain elevated heart rate and physical activation.
Mindful movement for downregulating sessions:
- Gentle yoga or restorative poses
- Slow walking meditation
- Progressive muscle relaxation
- The goal: deepen relaxation while maintaining body awareness
Mindful movement for peak performance sessions:
- Practice the skill you’re trying to improve
- Engage in your performance domain (music, art, writing, sport)
- The goal: apply enhanced cognitive state to actual performance
Research shows that physical exercise immediately following learning consolidates memory and enhances neuroplastic changes. Movement also increases brain-derived neurotrophic factor (BDNF)., a protein essential for neural growth.
Practical tip: Have your movement plan ready before your session. Keep walking shoes by the door for upregulating sessions. Have a yoga mat nearby for downregulating sessions. Eliminate friction between session completion and movement.
Advanced AVE session Stacking
Your brain’s responsiveness to entrainment varies throughout the day. And your brain loves consistency and predictability. Strategic timing and location amplify natural tendencies. Also consider adding other favourite activities to you AVE sessions stacks: Music, podcasts, swimming, cycling etc.
Circadian Timing: Work with your Biology
Exposure to light at the right timing can have profound effects on mood and energy levels via circadian rhythms (body clock).
When to use upregulating AVE sessions: Morning (7-11 AM) when cortisol naturally peaks. Avoid late evening unless working night shifts.
When to use downregulating AVE sessions: Evening (7-10 PM) during natural wind-down. Also effective mid-afternoon (2-4 PM) for stress recovery.
When to use peak performance AVE sessions: Late morning to early afternoon (10 AM – 2 PM) when attention networks are optimally engaged.
Studies show that time-of-day significantly affects cortical excitability and plasticity. By stacking AVE at circadian-optimal times, you work with your biology rather than against it.
AVE and Exposure to Sunlight
This one may surprise you as an AVE stacking technique. Sunlight combined with AVE can significantly improve your experience. And is something I discovered by accident many years ago.
Sunlight can also act as a stacking technique with AVE sessions:
- Sun exposure before an AVE session can dramatically effect both brain activity and hypnagogic imagery.
- Sun exposure after an AVE session can help lock in the mood and neurochemistry of the mood generated by the session.
This works best for upregulating and peak performance AVE use. And if you think about it., it makes sense. Exposure to sunlight helps your body create Serotonin (the feel good hormone) and sets you circadian rhythm to ‘alert’ when it’s the time to be alert. And Serotonin then converts at night to Melatonin., the sleep hormone. So it’s a win win.
The protocol: For upregulating and peak performance sessions, try getting outside in the sun for at least 5-10 minutes. Preferably with both some skin and eyes unshaded for a short time (not staring at sun, just getting the full spectrum as you look around). Then immediately do an uplifting and preferably visually active AVE session. The difference can be profound. And/or, go outside in the sun immediately after a session to help lock in the mood and experience.
Create a Consistent Environment
Your brain is a pattern-recognition machine. Environmental consistency accelerates entrainment:
- Location: Using the same spot trains your brain to enter target states faster (classical conditioning).
- Timing: Practicing at the same time sets routines that magnify results.
- Sound isolation: Quality headphones eliminate environmental noise.
- Aromatherapy (optional): Peppermint/citrus for energy sessions, lavender/chamomile for relaxation.
- Temperature (optional): Slightly cool (68-72°F) for upregulating, slightly warm (72-76°F) for downregulating.
Your practical AVE Stacking Protocol
Overwhelmed? Start simple. Any extra step today, is an extra step towards a better tomorrow. Here’s a minimalist protocol for stacking AVE sessions that adds 15 minutes total but can amplify your results:
Before (5 minutes):
- Box breathing (4-4-4-4) for 3-5 minutes.
- Set specific intention (30 seconds).
- Hydrate (done 30+ minutes prior).
During (5+ minutes):
- Active visualization aligned with session goal.
After (5+ minutes):
- Cold exposure (upregulating) OR gentle stretching (downregulating).
- Mindful movement appropriate to session type.
That’s it. Three simple phases. Once this becomes automatic (2-3 weeks), layer in advanced practices if desired.
The real point of Stacking Complimentary Practices with AVE sessions
Here’s what stacking AVE sessions is really about: treating AVE as a practice rather than a product.
You wouldn’t go to the gym, do half-reps with terrible form, then wonder why you’re not seeing results. And the same principle applies to brainwave entrainment used for resilience and mental wellness. Because the technology is powerful, but you’re not a passive recipient., you’re an active participant in your own neural optimization.
Stacking practices creates the condition where participation becomes effortless. Box breathing primes your nervous system. Active visualization directs neural plasticity. Cold exposure locks in energized states. Movement integrates mental shifts into physical experience.
None of this requires complex equipment or extensive time investment. What it requires is intention. The willingness to treat your 20-30 minute AVE session as a complete practice rather than something you squeeze in between emails.
Start with one stacking practice today. Notice the difference. Then build from there.
Your brain has vast potential for change. AVE provides the stimulus. Stacking practices create the conditions where that stimulus transforms into lasting results.
Ready to experience what properly choreographed AVE sessions can do? Contact us to find a Roxiva RX1 near you. Our VIP session library has sessions for every goal and level of experience ready to work with these complimentary practices.