Heart Rate Variability (HRV) training uses moment-to-moment changes in your heart rhythms as they are reflected in your pulse to guide you in strengthening your body’s stress management capacities.
HRV is a marker of general health/wellness and is also associated with emotional and cognitive flexibility. More variability in beat-to-beat heart rate reflects increased resilience and capacity to respond to daily stressors. HRV biofeedback training is often paired with Respiration Training because our heart rhythms are directly influenced by our breathing patterns; breathing slowly, at between 4-7 breaths per minute, is typically best for increasing HRV. Intentionally generating constructive emotions, such as deep appreciation or gratitude, is another important pathway to producing increased HRV.
HRV biofeedback allows us to see how relaxed or stressed states are reflected in our heart rhythms. We can then begin to notice body sensations, patterns of thought, and breathing behaviors that are associated with each state, and learn to change unhelpful habits.
Equipment Needed
Using a heart rate sensor connected to your ear or finger and filtered through HRV software lets you view your HRV patterns and see moment-to-moment changes as well as patterns over time as they relate to your stress/relaxation levels.
| https://www.heartmath.com/ | https://elitehrv.com/ |
| A system to connect with a smartphone is about $130 and a computer-based system is about $300. Heart Math has been working with HRV for decades and they offer a wealth of resources and tutorials. | A small HRV system that uses a finger sensor connected with an app on your smartphone can be purchased for $165 |
Try-it on your own
HRV biofeedback is a powerful option for strengthening your stress response skills in order to flexibly meet daily stressors. To try this on your own you will need a heart rate sensor, HRV software, and a computer or smart device. Each of the company websites selling HRV systems include helpful guidance on their use.
How do I know HRV training is working?
HRV biofeedback helps us recognize that when we worry our bodies tend to activate the Sympathetic Nervous System (SNS), resulting in chaotic or irregular HRV patterns, and when we focus our attention on a calming idea our bodies tend to activate the Parasympathetic Nervous System (PNS), resulting in smooth curving HRV patterns.
Applying techniques such as slow patterned breathing or thinking about someone or something for which we are deeply grateful can help our bodies remember how to engage the PNS and thereby teach us how to reliably generate the relaxation response as needed.
Supported Practice
If you find that independent practice does not meet your needs, I am available for supported practice sessions by phone or video.
Whitebear Biometrics 