Remote Biofeedback Coaching involves meeting online with an experienced, Licensed, and Certified Health Professional. 

We begin with HeartMath (HM), using a sensor and program to track data and progress, which can also be uploaded and reviewed for clinical monitoring and guidance. For those who already use another app, we can adapt the process to use your preferred app.  The goal is to improve self-regulation skills, which decrease reactivity and distress to improve focus, resilience, and quality of life.

An app is used to measure Heart Rate Variability (HRV) in real time providing biofeedback to shape autonomic responses by using various evidence-based techniques. Methods to shape more adaptive responses include guided breathing and positive emotions to train the body to maintain a more relaxed and coherent state.

HM provides several techniques for training coherence. However, some of us (myself included) need more options. Thus, my personal use of HRV training has resulted in combining decades of experience as a Behavior Therapist with the power of words by constructing coping statements.

Words acquire meaning through repeated association with objects, ideas, events, biological responses (fear, elation), etc. Pavlov’s dogs is a famous example of pairing a bell (neutral object) with hunger (natural biological response) to elicit salivation. Thus, otherwise neutral events can elicit biological responses. Language acquires meaning and bio-emotional power.

Pairing carefully constructed coping statements (Behavior Therapy) with the HM breathing rate of 6-breaths per minute, yields new insights. You don’t have to believe them, just breathe them. Literally breathing new thoughts replaces thinking errors and brain traps, which in turn expands awareness by increasing heart-brain coherence (HRV). And, by likely creating new neural networks since neurons that fire together, wire together.

Reactivity, resistance, resentment rumination, which I refer to as ‘stewing in your own juices’ reinforce thoughts and feelings that exacerbate distress. People often have valid reasons for unpleasant thoughts and feelings! However, the ability to free yourself by consciously choosing to ‘switch gears’ is empowering and — with regular use — becomes a meditative practice, providing comfort, insight, and direction.

For each statement pair: s-l-o-w-l-y (through your nose) inhale (+) every syllable of the first statement. Then s-l-o-w-l-y exhale (-) every syllable of the second statement, which is about 5 seconds on the inhale and 5 seconds on the exhale. Choose comfort over precision and notice what feels right for you. For example, extending the exhale maintains parasympathetic activation via the vagus nerve. 

What statements (you may wonder)? By assessing different areas of your life, which includes thinking errors and brain traps, I’m able to prescribe specific mantras. The regular practice of Breathing Healing Mantras is a simple yet effective method to improve HRV and distress tolerance skills. The Breathing Healing Mantras series includes Inspiration  Transcend  Reflection  Brighten  Awaken