What's in the app? Where can I find a guide?
You can find a guide, showcasing the main features of the app, here
What is hrv biofeedback?
Heart Rate Variability (HRV) Biofeedback is a technique that can directly affect physiological and psychological factors through deep breathing exercises and is an ideal strategy to help us self-regulate and better cope with stressful situations
Practically speaking, HRV Biofeedback consists of providing an individual with real-time feedback on instantaneous heart rate and respiration changes while being instructed to breathe at low frequencies
You can learn more about the psychological and physiological benefits of deep breathing and HRV Biofeedback, in our science section
Practically speaking, HRV Biofeedback consists of providing an individual with real-time feedback on instantaneous heart rate and respiration changes while being instructed to breathe at low frequencies
You can learn more about the psychological and physiological benefits of deep breathing and HRV Biofeedback, in our science section
How can i benefit from biofeedback?
Life can be demanding, from both a physical and psychological point of view
Our health and performance can be affected by how we are able to effectively cope with stressful situations and deal with anxiety, or in broader terms, our ability to emotionally self-regulate is key
The goal of HRV Biofeedback is to improve self-regulation, therefore impacting positively our health and performance
Our health and performance can be affected by how we are able to effectively cope with stressful situations and deal with anxiety, or in broader terms, our ability to emotionally self-regulate is key
The goal of HRV Biofeedback is to improve self-regulation, therefore impacting positively our health and performance
What's the difference with other heart rate variability measurements?
HRV analysis can be used for various applications. What we do at HRV4Training is to quantify baseline physiological stress (what we could call "chronic" stress), and how this changes in response to training and lifestyle over periods of weeks or longer. To quantify baseline physiological stress, our measurements need to be taken in a very precise moment, which is first thing in the morning, so that we can avoid the effect of confounding factors. You can find a few examples here
By capturing changes in resting physiology, we can provide useful feedback that helps individuals to make meaningful adjustments to better balance training and lifestyle. This is particularly relevant as we all respond differently even to the same stressors depending on various aspects (how novel is the stressor, how much of that stressor we are used to take, what other stressors are present), hence only by measuring our individual response we can figure out if it's all proceeding according to our plans or not
What about HRV biofeedback then?
HRV Biofeedback is a technique that we use to improve self-regulation, and also strengthen the parasympathetic system. While our morning measurements should be done while resting and breathing naturally, during biofeedback we use deep breathing to elicit higher parasympathetic activity
You can see your biofeedback session the same way you see your other training sessions, this is something you do so that in the longer term, there can be beneficial changes in health and performance. Biofeedback is just a positive stressor
Where do regular baseline HRV measurements and Biofeedback meet?
Normally we would recommend doing biofeedback exercises as an add on the regular morning measurement done with HRV4Training. Combining biofeedback with morning measurements taken with HRV4Training, you could see also potential changes in baseline chronic physiological stress as measured in a known context (first thing in the morning), as a result of your biofeedback sessions
By capturing changes in resting physiology, we can provide useful feedback that helps individuals to make meaningful adjustments to better balance training and lifestyle. This is particularly relevant as we all respond differently even to the same stressors depending on various aspects (how novel is the stressor, how much of that stressor we are used to take, what other stressors are present), hence only by measuring our individual response we can figure out if it's all proceeding according to our plans or not
What about HRV biofeedback then?
HRV Biofeedback is a technique that we use to improve self-regulation, and also strengthen the parasympathetic system. While our morning measurements should be done while resting and breathing naturally, during biofeedback we use deep breathing to elicit higher parasympathetic activity
You can see your biofeedback session the same way you see your other training sessions, this is something you do so that in the longer term, there can be beneficial changes in health and performance. Biofeedback is just a positive stressor
Where do regular baseline HRV measurements and Biofeedback meet?
Normally we would recommend doing biofeedback exercises as an add on the regular morning measurement done with HRV4Training. Combining biofeedback with morning measurements taken with HRV4Training, you could see also potential changes in baseline chronic physiological stress as measured in a known context (first thing in the morning), as a result of your biofeedback sessions
When should I practice biofeedback? HOW LONG SHOULD A SESSION LAST?
Protocols for HRV Biofeedback vary a lot. Some studies use 40 to 60 minutes sessions once per week, while others 3 minutes per day, twice a day. Our recommendation would be to start with 3 to 5 minutes a few times per week, and try to gradually make biofeedback a daily habit. Aiming for 5-10 minutes daily, or even twice a day if possible, could be an effective and sustainable goal
What's the resonant frequency? How can I find mine?
HRV Biofeedback requires breathing at low frequencies, which stimulates parasympathetic activity. Experimental studies have found the highest amplitudes in instantaneous heart rate oscillations when breathing at approximately 0.1 Hz. This means 6 breaths per minute and is the default in the app
However, the frequency at which amplitude is maximal for a person can be slightly different. This is what is called the resonant frequency and can vary by up to 2 breath/minute between people
Finding your resonant frequency is really important in order to obtain larger benefits from the biofeedback practice, as studies have shown
Your resonant frequency can be established with a protocol that consists of breathing at different frequencies for a few minutes until the frequency that elicits the maximal amplitude is found
You can do so in the HRV4Biofeedback app, from the Breathing menu
However, the frequency at which amplitude is maximal for a person can be slightly different. This is what is called the resonant frequency and can vary by up to 2 breath/minute between people
Finding your resonant frequency is really important in order to obtain larger benefits from the biofeedback practice, as studies have shown
Your resonant frequency can be established with a protocol that consists of breathing at different frequencies for a few minutes until the frequency that elicits the maximal amplitude is found
You can do so in the HRV4Biofeedback app, from the Breathing menu
What's HRV4Biofeedback Pro?
HRV4Biofeedback Pro lets you dig deeper in your biofeedback sessions, providing time and frequency domain analysis, as well as full data export and the possibility to monitor your clients remotely.
You can learn more here
You can learn more here
How accurate is the camera based measurement?
The camera version is as accurate as a Polar H7 or a full ECG, as recently published in this paper. Check out also the imagee below where we show a comparison of peaks detected from a full ECG (Cosmed, reference system) and PPG data acquired using our technology
What phones are supported?
For the camera version you will need an iPhone 6 or later (all versions). If you use a bluetooth low energy sensor, any device will work, from iPads to iPods. Just make sure you use a sensor that is reliable, for example a Polar H7
You can find instructions for your camera-based measurement here
HRV4Biofeedback is currently not available on Android
You can find instructions for your camera-based measurement here
HRV4Biofeedback is currently not available on Android
What can I do if my flash gets too hot?
Under certain circumstances, the flash could become hot during a long biofeedback session. In this case, try to keep your finger on the camera, and just near the flash (but not on top of it), and you should be good to go. In case the signal quality is insufficient, the app will let you know, so that you can slightly adjust your finger or try a different positioning
What are alternative sensors that I could use?
You can rely on the validated camera-based measurement or use a chest strap, in this case we recommend a Polar H7 (that we. have also validated) or H10. A validation paper of our camera based algorithms can be found at this link
Other valid alternatives that can be used with HRV4Training are the Scosche rhythm24 and the Corsense. On the other hand, the Apple Watch or the Oura ring cannot be used for biofeedback, since these devices do not send real time data via standard protocols, and can only be used for measurements that do not require a real time component
Other valid alternatives that can be used with HRV4Training are the Scosche rhythm24 and the Corsense. On the other hand, the Apple Watch or the Oura ring cannot be used for biofeedback, since these devices do not send real time data via standard protocols, and can only be used for measurements that do not require a real time component
How does the score work?
The score in the app represents how well you are practicing deep breathing according to your resonant frequency, as well as the duration of the exercise. You will see that if you are not focused in your session, or struggle to perform the exercise correctly, the score will not increase much over time. On the other hand, correctly following the pacer and deep breathing, will lead to a higher score over time. In general, the higher the score, the better
While the score is provided so that you can quantify the exercise, note that what matters the most in this case is the deep breathing exercise itself, and how this will impact your baseline physiology as measured first thing in the morning (or during the night)
You can learn more about the score, here
While the score is provided so that you can quantify the exercise, note that what matters the most in this case is the deep breathing exercise itself, and how this will impact your baseline physiology as measured first thing in the morning (or during the night)
You can learn more about the score, here