Heart Rate Variability Training
Biofeedback training using heart rate variability to enhance parasympathetic tone, stress resilience, and recovery.
Evidence Summary
Well-established for stress, anxiety, and performance. HeartMath Institute research extensive. Simple and accessible intervention.
Evidence Scale
Mechanism of Action
Real-time HRV feedback guides breathing and relaxation. Increases vagal tone, reduces stress response, and improves autonomic balance.
Who Is This For?
Stress management, anxiety reduction, athletic recovery, performance optimization, cardiovascular health.
Protocol & Dosing
Dose
5-10 minute sessions. Resonance frequency breathing (typically 5-7 breaths/minute).
Frequency
Daily
Duration
Ongoing practice
Protocol Summary
Wearable HRV sensor + app. Resonance frequency breathing (typically 5-7 breaths/min). Daily practice.
Interactions & Precautions
Contraindications
- None
Potential Risks
- •None significant
Potential Side Effects
Practitioner Notes
Clinical annotations from Dr. Goel
Simple, accessible, well-studied. Coherence training effective for stress. Track morning HRV as recovery metric. Oura, Whoop, Apple Watch provide data.
Dr. Sanjeev Goel
Chief Medical Officer, Peak Human
Cost & Access
Cost Range
$
Accessibility
Availability varies by location
Sample member
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