HRV Resonant Breathing Exercise: 5.5-6BPM



http://www.thepoweryouare.com. Research is demonstrating that breathing at 5.5 to 6 belly breaths per minute is beneficial for your health.

“It has been shown to reduce blood pressure, help patients with panic disorder, anxiety and depression. It is very beneficial for asthma, COPD, fibromyalgia and irritable bowel.” (from Breath & Body website: http://www.breathandbody.com.au/resonant-frequency-breathing)

Resonant breathing is breathing that activates the co-ordinated function of oscillating body systems. This breathing increases your Heart Rate Variability.

Heart Rate Variability is a measure of the continuous interplay of your sympathetic (stress response) and parasympathetic (relaxation response) nervous systems and offers information about the flexibility of your autonomic nervous system.

This, in turn, reveals the capacity to which you are able to regulate your emotional responses and the degree to which your cardiac activity can be modulated to meet the demands of changing situations.

Practicing this breathing exercise for 10 minutes/day for 8 weeks can offer lasting improvement to your Heart Rate Variability and your overall health. You are literally re-training your Autonomic Nervous System.

This video is my gift to you to help make the process easy for you.

Enjoy!

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Heart Rate Variability – Farid Medleg



APK5127
Heart Rate Variability Lab
Here’s the online portion of our lab. Kubios HRV is a free software and none of the materials used in this presentation are used with the intent to distribute. Table 2 drawn from
Mourot et al. (2004) – Clinical Physiology & Functional Imaging – Jan:24(1):10-8.

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Emotion tracker Sence tracks 64 emotions using ‘heart rate variability’ – Wearable Tech News

wearabletechnology-news.com

(Article link)

Planexta has introduced its Kickstarter campaign for the first emotion tracker for electrocardiography (ECG) technology, Sence. The technology helps users to understand their emotional state by measuring more than 64 emotions using heart rate variability (HRV), while simultaneously monitoring events that might trigger certain feelings.

HRV is as accurate as an ECG, which is 250 times better than traditional fitness trackers that use optical sensors that measure blood flow.

Users can track events, meetings, workouts and their emotional reactions at the time, as Sence synchronises with calendars, helping them to pinpoint stressors and identify patterns. For the user’s ease, the emotional tracker records heart rate passively at a frequency of their choice, so they do not have to stop their activities to collect the readings. Sence functions as a fitness tracker by recording steps, daily physical activity and physical recovery. It can transform raw data into easy-to-read analyses by connecting with the SenceHub mobile app.

Sence tracks over 40 emotions such as enjoyment, nervousness, euphoria, exhaustion, aggression, sadness, calmness, and anger. The device is waterproof, ergonomically designed, and has a battery life of 48 hours.

Eugene Nayshtetik, co-founder of Planexta, said: “Sence uses patent-pending R-Peak Tracking technology to measure heart activity. Sence gives wearers a dashboard of their physical and emotional health at a level of detail unmatched by existing wearables.”

Sence is available on Kickstarter starting at $129. At the time of publication, the company had raised just over a third of its $100,000 goal with 28 days of the campaign remaining.

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StressEraser introduced in 2007; still going strong (at ebay)

 
Below is a TechCrunch article from 2007 introducing an early HRV device. StresEraser remains available and is a sturdy portable device. It’s LED display is now obviously outdated but it is not hard to read and gets to the point. To find good prices for the StressEraser, try Ebay under biofeedback devices. The original link for StressEraser is no longer active.

Source: https://techcrunch.com//2007/07/13/review-helicor-stresseraser-biofeedback-device/#

Yoga masters and scientists know it, but if you find it difficult to breathe easy, you may need to ease your breathing. It turns out that by moderating your breathing patterns so that your exhalations are long and regular, you can activate the part of your nervous system (the parasympathetic nervous system, it’s called) that allows you to stay calm, relaxed, and stress-free.

Unfortunately, most people gobble up and spit out air without any thought. That’s where the Helicor StressEaser comes in. It’s a battery-powered biofeedback gadget that helps you train your body to breath in such a way that literally blows out the stress.

I got my hands on one of these and took it through the wringer. Click the jump to see the full review…

Continue reading “StressEraser introduced in 2007; still going strong (at ebay)”

Azumio turns your phone into a biofeedback device

Whether it is analyzing your heart rate, controlling stress, or tracking your sleep patterns, Silicon Valley-based Azumio is using smartphone technology to give users a better and more accurate picture of your health. SmartPlanet gets a demo from Azumio’s Jen Grenz.

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Heart Rate Variability Training App w/ Marco Altini, PhD



Episode #141: Marco Altini, PhD- Exercise Intensity & Stress Tacking Tools

➢ HRV4 Training http://www.hrv4training.com/

—————————————–Lets Connect————————————–

➢ Facebook https://www.facebook.com/MikeMutzelMS

➢ Listen to the Audio in iTunes: http://highintensityhealth.com/itunes

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————————————–Key Takeaways———————————-

02:11 Heartrate Variability and the Parasympathetic Nervous System: Your heart does not beat at a constant frequency. There is variation between beats. Tracking heartrate variability is an attempt to quantify these variations. Measuring heartrate variability is important because many body functions are governed by it. Dr. Altini wants to capture certain aspects related to physiological stress and condition, especially recovery. Heartrate variability is a proxy to the parasympathetic branch of the autonomic nervous system. Studying HRV has provided good insights into parasympathetic activity.

05:04 High Heartrate Variability: We want a higher beat-to-beat variability, a higher HRV. It quantifies how well the parasympathetic nervous system is engaged. We want our bodies to adapt to different situations. If our heart always beat at the same rate, it would not be able to adapt.

06:50 Athletes and HRV: Physiological stress is affected by basically anything that happens to us. Training is a stressor. It is easier to capture variations in HRV with training. By using HRV we can detect when you have recovered from your previous training. You can adjust your training plans and track trends. HRV is sensitive and easily tested using the HRV4Training ap on your phone. By tracking HRV and lifestyle factors (like travel or alcohol consumption), we can better understand what is impacting our physiology and learn from that.

12:13 Measuring HRV: It is measured first thing in the morning for consistency, to make sure there are no other stressors and that our bodies are in a complete rest state when we measure. Deep breathing increases HRV. Dr. Altini’s ap has a breathing guide to also provide consistency. Consistent body position is important is well. We do not look at HRV during training, since there is hardly any variation at that time. After an intense workout we would have a much lower HRV due to the intensity of the stress on our bodies. The impact upon HRV can be present for 24 to 48 hours.

19:02 The HRV4Training AP: If you over-stress your body, there might be other mechanisms at work. This is one reason why the ap captures information from a longer time period. Deviations from the norm may or may not be a red flag. Other parameters are factored as well, including subjective data like muscle pain. When measurements are outside our norm, the ap provides advice.

21:29 Untrained VS Trained: There is greater heartrate variability in trained athletes’ vs the general population. There has been research attempting to link HRV to fitness, without much success. Heartrate provided better results. A lower heartrate is linked to better fitness. With HRV there are strong genetic components. Even when training, your HRV will not be much above your normal. HRV is a better marker for recovery.

24:14 Why Measure Your HRV? All cause mortality, heart disease, neurocognitive impairment. Many chronic diseases are linked to low HRV. Dr. Altini believes that heartrate at rest is a better health marker and one we can more easily control. It is more challenging to change our baseline HRV. When inactive people become active, there is a rise in HRV.

26:07 Diet/Nutrition and HRV: Ketogenic diets increase HRV, which likely helps the parasympathetic nervous system, thus reducing inflammation and helping with metabolism and stress response.

26:56 Training Modalities and HRV4Training: People who work out with a large aerobic component typically have the highest HRV and day-to-day changes are more meaningful. Using the data from the ap, Dr. Altini’s group is able to analyze the different effects of different aerobic or strength-building activities day-to-day and long term. In the aerobic participants, HRV dropped after periods reported a very intense workout. Balance and variety in workouts is key. A reduction in HRV may not mean something negative, especially if there is cardiac improvement over time.

31:07 When HRV Becomes Lower: When athletes have HRV lower than their baseline values, it is recommended that they postpone intense training blocks. They studied two groups. One who postponed intense training when HRV was lower than baseline and one who maintained intense training. The ones who postponed intense training eventually trained less intensely over a period. However, when performance was measured, they performed better.

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Wild Divine: the early grand mix of mind, heart, and spirit


It was more than 10 years ago when I started seeing ads on the back of psychology and meditation magazines of the day such as Spirituality & Health (still with us). There in great graphic design was a woman tackling meditation with multiple sensors, results arrayed on a laptop. Cool.

The advertising was for a new system with an intriguing but improbable name, Wild Divine. It used a combination sensor types, heretofore note combined in a consumer device.

Wild Divine was the strange but intriguing name of a new consumer-oriented biofeedback system. I knew I would get one as soon as I could because I assumed that Wild Divine wouldn’t survive. Inner work equipment comes and then fades and I could see Wild Divine doing the same. Hurry, order one of everything. Wild Divine hit like a wave, in terms of advertising, but would it last?

Many people had been looking for something that was a high-quality biofeedback system but didn’t have the dry, boring, displays of clinical setups. We wanted something beyond watching bar graph displays or star-ships racing each other.

Wild Divine combined biofeedback with fantasy- laden games as can be seen here:

Wild Divine continues strong today, adding more challenges and advancing to online platforms. Its base of brand-name supporters has grown and…

For those who want a more clinical look, ….Healing Rhythms….

For more info from the company itself, see Wild Divine.