HRV Biofeedback (Resonance Frequency Training)

Breathing Technique

◎ TherapeuticBeginner

Overview

Breathing at your personal resonance frequency while receiving live heart rate variability (HRV) feedback to maximize respiratory sinus arrhythmia and vagal engagement.

Duration

5-15 minutes

Frequency

Regular

Guidance

Optional

Practice Steps

  1. 1Use an HRV sensor (e.g., chest strap, finger clip) connected to biofeedback software
  2. 2Determine your personal resonance frequency (typically 4.5 to 6.5 breaths per minute)
  3. 3Follow the guided breathing pace provided by the software, breathing in through the nose and out through the nose or mouth gently
  4. 4Observe the feedback graph, aiming to make your breath smooth and even to create a large, sine-wave like pattern in the HRV display
  5. 5Practice consistently to train the nervous system to maintain this coherent state.

This technique is part of our evidence-based practice protocol. For real-time HRV monitoring and biometric control, download the Affectively app. Learn more about the mind-body connection and how breathing regulates your nervous system.

Primary Benefits

Anxiety ReductionBlood Pressure RegulationFocus EnhancementStress Relief

Recommended Session

5–15 minutes. Breathe at individualized resonance frequency (~4.5–6.5 breaths/min) with relaxed nasal breathing. Aim for smooth, low-effort inhales and exhales.

Contraindications

Stop if you feel dizzy or unwell. People with cardiovascular, respiratory, or psychiatric conditions should consult a clinician before starting new breath or biofeedback protocols.

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