HRV biofeedback training
Paced breathing against a live heart rate variability readout, a few minutes a day
Clip a sensor to a finger or earlobe and an app shows how much the gap between heartbeats is varying, then coaches slow breathing, roughly five seconds in and five out, until the readout turns green. Higher variability at rest tracks with a calmer nervous system, and the training teaches you to get there on demand. HeartMath makes the emWave and Inner Balance devices most people mean when they say this. Five to fifteen minutes a session; with practice the skill carries into stressful moments without the sensor.
People on record
Sorted by strength of stance
Does it: documented as part of their own routine. Recommends: explicitly advises other people to do it. Discusses: covered it substantively without clear personal adoption; this can include criticism or disagreement.
- Dave AspreyRecommends
Biohacker · Bulletproof Coffee
A certified HeartMath coach since 2010 and on the company's advisory board, he sets readers a six-week program: at least ten minutes once or twice a day on an emWave2, no missed days, to learn to switch off the fight-or-flight response. He calls it the simplest way to connect heart and brain, and sold the device in his own store.
Source: Dave Asprey blog: How to Biohack Your Courage Using the Wizard of Oz (and Heart Rate Variability)
Aimed at the same thing
Other entries filed under stress, sleep or focus.
- ProtocolFREE, no cost
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On record from 2 of 62 tracked people: 1 does it, 1 has discussed it - App$$$Cheap: Roughly under $50, or under $15/month.
Headspace
Guided meditation app built around ten-minute sessions, voiced by Andy Puddicombe
On record from 3 of 62 tracked people: 2 do it, 1 recommends it - Supplement$$$Cheap: Roughly under $50, or under $15/month.
L-theanine
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On record from 2 of 62 tracked people: 2 do it - App$$$Cheap: Roughly under $50, or under $15/month.
Reveri
Self-hypnosis sessions for sleep, stress and pain
On record from 1 of 62 tracked people: 1 recommends it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Deliberate cold exposure
Cold showers or ice baths used deliberately, usually a few minutes at a time
On record from 25 of 62 tracked people: 19 do it, 6 have discussed it - Protocol$$$Mid: Roughly $50 to $500, or up to $50/month.
Sauna
Regular heat exposure, often 4 sessions a week at 20 minutes
On record from 17 of 62 tracked people: 11 do it, 3 recommend it, 3 have discussed it
Protocol entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.