HRV Biofeedback

HRV Biofeedback.

What is HRV Biofeedback?

Basically, HRV biofeedback uses science and technology to help teach emotion regulation.

HRV biofeedback is a technique that uses real-time feedback on heart rate variability (HRV) to help individuals learn to control their physiological state. HRV refers to the variation in time intervals between heartbeats and is considered an indicator of autonomic nervous system function and overall cardiovascular health.

So if the variation between heartbeats is low that indicates a person is in a sympathetic (fight or flight) state and possible health issues could arise. If the variation between heartbeats is high that indicates a person is in a parasympathetic (rest and digest) state and in overall good cardiovascular health. So HRV can be a helpful marker of a person’s overall physical health and also their overall mental health and wellbeing.

What does that mean exactly, right?

According to the Heartmath Institute, “the heart and the brain communicate and work together to regulate emotional and cognitive responses.” The heart actually has its own complex nervous system and network of neurons, neurotransmitters, proteins and other cells similar to the cranial brain which qualify it as the heart’s own “little brain”. This enables the heart to send and receive information to the rest of the body. Research from the HeartMath Institute has also found that when the heart is in coherence, meaning the heart is beating in a stable and rhythmic pattern, it sends out positive information to the body and allows the brain greater mental clarity and decision making skills.

"Heart rhythms provide the main source of rhythmic activity in the body and have the ability to move the entire system toward greater synchrony and global coherence. “

Looking at the graph below one can see the impact a feeling of frustration has on a heart while in the other image the graph shows what a coherent heart looks like while focusing on an emotion of appreciation. So an incoherent heart reflects chaotic and erratic heart beats which trigger dysregulation in the body while a coherent heart shows rhythmic beats which boosts greater mental clarity and decision making skills and a regulated nervous system.

From this image we can see how emotions have a significant impact on our heart’s rhythm and body’s functioning. The HeartMath Institute has also found that when we focus on intentional breathwork and genuine positive emotions we can impact our HRV. And when a heart is in coherence it begins to send positive messaging to the brain and the entire body which results in a person feeling overall happier and healthier.

"Emotions have a profound impact on HRV. HRV analyses show how distinct heart-rhythm patterns characterize different emotional states.”

So how does HRV biofeedback work in a therapy session?

  1. Monitoring HRV. Sensors are attached to the client to measure her heart rate and HRV.

  2. Real-time feedback. The data is collected and displayed in real-time on a screen which allows the client and clinician to see the HRV patterns as they occur.

  3. Training techniques. Clients are guided through various breathing and mindfulness practices to help influence their HRV with the overall goal of increasing the HRV.

  4. Self-regulation. With practice, clients learn to self-regulate their physiological state allowing for an increase in emotion regulation, stress management, and resiliency.

Who does HRV biofeedback help?

Clients struggling with symptoms of anxiety, depression, PTSD, and dysautonomia or anyone interested in learning more about how to support their bodies through dysregulation.

“Emotions are the primary drivers of physiology and either deplete or renew both physiological and psychological systems.”

Perhaps instead of looking at emotions as something to ignore or dismiss, we begin to pay more attention to what we are feeling. It is a powerful thing to realize that what we feel emotionally does actually impact our physiology. And it is empowering to realize that by intentionally focusing on renewing or positive emotions we can impact our bodies and overall wellbeing for the better.

* Quotes and research taken from the HeartMath Institute.