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Biofeedback
Using real-time body-signal feedback to consciously train stress responses.
10-15 minutes per session.
3-5x per week while learning; can taper once the skill is internalized.
About this practice
Biofeedback uses sensors (measuring heart rate variability, skin conductance, or muscle tension) to give real-time visual or audio feedback about what's happening in the body, so a person can learn to consciously influence normally-automatic stress responses. It's increasingly available via consumer wearables and apps, not just clinical settings.
How to do it
- Use a biofeedback device or app (many wearables now include heart-rate-variability training modes).
- Sit quietly and follow the app's breathing pace guide while watching your live feedback signal.
- Practice slowing and steadying your breath while observing how the feedback signal responds.
- Note which techniques (slower exhale, relaxed shoulders, calm imagery) most improve your readings.
- Practice regularly to build the skill of self-regulating your stress response without the device over time.
Conditions it may help with
Track your practice
Log the days you actually do this practice to build a streak ā your log stays on this device and shows up on your account page alongside every other practice you're tracking.