Breathing and Heart Rate Variability Training
Neuropeak Pro combines neurofeedback with a form of biofeedback called heart rate variability (HRV) training. Simply put, it involves combining the non-conscious retraining of the brain with the conscious effort of regulating your breathing through focused breathing techniques. So, you are simultaneously enhancing your mind and your body, individually, as well as strengthening your mind-body connection.
When we are babies, our stomachs rise and fall with each breath we take — that’s good! However, with aging, most of us develop poor breathing habits and become shallow, chest breathers — rather than taking deep breaths from our abdomen, called diaphragmatic breathing. The ideal resting breath rate is six to eight breaths per minute, yet the average person breathes between 12 and 20 breaths per minute. A higher HRV score is thought to have many benefits including: Breathing and Heart Rate Variability Training
- Improve mood
- Reduced stress
- A more stable, upbeat mood
- Reduced cortisol levels (which can help with
- weight regulation
- Better-quality sleep
- Increased energy level
- Lower blood pressure
- Less anxiety
The Dos and Don’ts
There are both good and bad ways to breathe. Proper breathing will help clear your mind and
focus your positive energy and thoughts on solving problems. Here are two breathing exercises
you can do to relax, re-energize, restore focus, and manage stress at home.
Abdominal Muscle Stretching/Strengthening
1. Sit comfortably with your hand on your stomach.
2. Feel the push of your stomach outward during your inhale, and feel the pull of your stomach in during the exhale.
1. Find a comfortable spot to lie on the ﬂoor with a pillow under your head.
2. Place a book or ﬂat object on your stomach.
3. Place your hand on your chest.
4. As you inhale, force the object to move upward.
5. As you exhale, force the object to move downward.
6. Watch this up-and-down motion of the object and develop a steady rhythm of six to eight breaths per minute.
7. Observe your hand on your chest and try to keep your chest as still as possible.
8. Engage in this “back breathing” for at least 5 minutes, twice daily.