Temperature Biofeedback is a simple and powerful tool that makes use of mind-body connections to help you (re)learn how to experience deep relaxation.
We know that if we have a fever, our skin temperature increases because our body is working to return to full health. We also know that when we are healthy and relaxed our skin temperature is typically around 98 degrees Fahrenheit when measured at our forehead or fingertips. This is because the blood that circulates just under our skin comes from the interior of our body where it was recently warmed and cleaned before flowing out to our organs and tissues bringing nutrients and oxygen.
Using skin temperature biofeedback allows us to see whether we are in a relaxed or stressed state. We can then begin to notice body sensations and patterns of thought that are associated with each state and learn to more fully relax after stressful events.
Equipment Needed
Using a thermometer (usually taped to a finger or held gently between two fingers) lets you view your baseline temperature and see moment-to-moment skin temperature changes as they relate to your stress/relaxation levels.
Any thermometer that has a 10th of a degree readout will work. Also, if you do not have a thermometer you can use your own skin as the register – simply touch your hand to your cheek, do a relaxation practice, then touch your cheek again – can you notice a change?
| Bio-Medical Instruments | Mindfield Biosystems |
| You can purchase a thermometer with a digital screen for about $20 | There are also devices that can be connected to your smart phone/tablet that can be purchased for about $130. |
Try-it on your own
Temperature biofeedback is a low-tech option for regaining or strengthening your stress response skills in order to flexibly meet daily stressors. All you need to try this on your own is a way to assess skin temperature change and a plan for practice! The links offer ideas for how to do that.
| Overview Temperature Training Bio-Medical Instruments | Relaxation Response BodyMindPower | Patterned Breathing MBraining mp3 audio file |
| Hand warming explanation | Check your baseline temperature, follow the link, listen to and follow the suggestions, then recheck your skin temperature. | Download mp3 audio file(s) to support patterned breathing. Bells or chimes sound at 5 second intervals to guide your breathing . Inhale at the sound of the first chime and until you hear the second chime, then exhale until you hear the next chime and so on. |
How the body works
Our minds and bodies are in constant communication and our thoughts can and do activate our Sympathetic Nervous System SNS and Parasympathetic Nervous System PNS.
When we feel anxious or distressed, or when we need to work, our SNS responds by preparing our bodies to take action. Blood is directed to the large muscles to be used for whatever action/work is needed, and this means there is reduced blood flow to the periphery of the body (fingers, toes, and even the thinking part of the brain). This is sometimes called the fight/flight or stress response and the reduced blood flow is reflected in lower skin temperatures.
When the PNS is active we feel relaxed and necessary body processes can take place; we rest, digest, and recover. Activation of the PNS tends to result in blood flow throughout the entire body in order to accomplish those healing tasks. This is sometimes called the “relaxation response” and the increased blood flow is reflected in higher skin temperatures.
How do I know Temperature Training is working?
Temperature biofeedback helps us recognize that when we worry our bodies tend to activate the SNS, resulting in cooler skin temperatures and when we focus our attention on a calming idea our bodies tend to activate the PNS resulting in warmer skin temperatures. Using techniques such as slow patterned breathing or listening to a guided visualization 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 call (sliding scale to meet your budget). Depending upon your goals, an assessment process may be helpful in fine tuning your practice program.
Whitebear Biometrics 