In this episode of the Skull Sessions Podcast, Andy Riise and Nate Last sit down with Dr. Kiersten Janjigian, founder of Dr. Kierst, her private mental performance practice, to explore the science behind the brain-body connection and performing under pressure.

Dr. Kierst, a Certified Mental Performance Consultant and Board Certified Neurofeedback and Biofeedback practitioner, breaks down biofeedback, heart rate variability (HRV), resonance breathing, and neurofeedback, explaining how regulating your physiology can help manage stress, quiet mental chatter, and improve focus. She also shares why the exhale matters under pressure and how athletes can turn breathwork into a practical performance tool.

The conversation also explores the benefits and limitations of wearables, the impact of sleep and recovery scores on mindset, and the differences between biofeedback, neurofeedback, and neurocognitive training. Dr. Kierst shares practical ways to train the brain and nervous system without relying solely on technology.

Key Takeaways:

• How biofeedback helps you understand and regulate your nervous system

• Why HRV can provide insight into resilience and adaptability under stress

• How resonance breathing can help improve nervous system regulation

• Why extending the exhale can help you calm down before a high-pressure moment

• How to progress from practicing breathwork to applying it during competition

• Why wearable data can be useful—but can also influence how you think and feel

• The difference between biofeedback, neurofeedback, and neurocognitive training

• Why brain training should be specific to the performance you're trying to improve

• How mental skills and physiological regulation work together to improve performance

• How music, rhythm, and mental imagery can support self-regulation and quality mental reps

Dr. Kierst also developed the NIL Mental Performance and Resilience Toolkit for aspiring and current collegiate athletes looking to strengthen the mental side of navigating performance and the NIL environment.

Learn more about Dr. Kierst and her work at drkierst.com, follow her on Instagram @drkierst, or contact her at kiersten@drkierst.com.

Whether you're an athlete, coach, leader, parent, or high performer, this episode provides practical, science-backed tools for understanding your nervous system, managing stress, and training your brain and body to work together when it matters most.

Listen now and learn how to kick ass between the ears.