Biofeedback for Anxiety - How to know if you're doing it right

How to use biofeedback for anxiety relief.

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In this video I'll show you how to use a heart rate monitor to know if you're really in coherence.

By the way welcome to lesson 5 of my free course, breathing exercises for anxiety and stress. The series where we discuss the breathing exercises scientifically proven to relieve anxiety and stress.

So let's get started.

In this video we'll cover 3 main topics.

First we'll discuss the purpose of biofeedback.

Then I'll show you the equipment you need to do biofeedback at home.

And stay till the end of the video to see the biofeedback setup I use on a daily basis.

#1 The purpose of biofeedback

In the last lesson we discussed a thing called coherence.

And basically we learned that when you're stressed, your heart rate looks like the red graph on the left.

And when you're calm and clearheaded, it looks like the blue graph on the right.

And we learned that you can make your heart rate looks like the blue graph with a simple breathing exercise.

but how do you know if you're doing the breathing exercise correctly and if it's really working?

The answer is pretty simple. Biofeedback.

Biofeedback lets you see your heart rate in real time, so you can make adjustments to your breathing or your mindset to get your heart rate into this stable, coherent rhythm.

I remember the first day I used biofeedback. I got the equipment in the mail, I hooked it up and turned it on. And it was amazing. I could see my heart rate right in front of me. And it looked just like the red graph.


So I started doing the coherent breathing exercise, anticipating what it would feel to be in coherence.

And for the first couple hours, I struggled with it, and my heart rate looked like the red graph. But I kept making tiny adjustments in my breathing and my thoughts. And I remember relaxing my shoulders a certain way and it was like a switch flipped.

My heart rate suddenly changed into this smooth coherent rhythm like in the blue graph. My muscle tension melted. And it was the first time I ever felt total relief from my anxiety. I let out a sigh of relief and was so grateful for what I just discovered.

I was only able to maintain the coherence for 20 or 30 seconds, but I knew I was on to something.

And as I practiced day after day, it became much easier. I could get into coherence on command.

And any time my anxiety got out of hand, I just slowed down my breathing, remembered the feeling of being in coherence, and the anxiety would melt away.

But it must be expensive to get started with biofeedback right? You must need expensive hospital equipment like EKGs and stuff right?
The good news is it's really affordable to get started with biofeedback at home. You only need 3 things.

1. a heart rate monitor called and HRV monitor. It stands for heart rate variability. It's a really precise heart rate monitor that measures how your heart rate changes over time. You can go to amazon and type in hrv monitor, and you'll get tons of results. And preferably you want one that clips to your ear lobe.

2. A smart phone. Must be android or iphone.

3. An app that measures coherence

Watch the video to see the Biofeedback setup I use.

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