HRV Biofeedback Training
Biofeedback Research
Experiment Overview
This is an N=1 experiment investigating various effects of HRV coherence training with HeartMath devices for 20 minutes, twice daily for six months.
Note from three months in: Remarkably, this protocol has reduced the amount of suffering I experience by more than 80%.
I consider the incredible outcomes seen here largely as a result of downstream changes and other techniques enabled by the core practice (more below).
Psychological Assessments
Positive and Negative Affect Schedule measurements
Positive Affect
19 → 39
+105.3%
Negative Affect
32 → 15
-53.1%
5 Minute HRV Assessments
Readings taken during 5-minute recorded passive breathing sessions
Starting Score
46.3%
07/13/2025
Latest Score
62.6%
10/26/2025
Average (All)
58.1%
Peak Score
78.5%
Overall Improvement
46.3% → 62.6%
+35.2% improvement
Why has this been so effective?
What else I've done
The practice has taught me 1) to recognize when my state shifts in real time, and 2) has given me a tool to regulate it: paced heart-focused breathing + triggering any positive emotion at will.
The heightened awareness of state shifts has also made it possible for me to use other self-regulation tools like those Jonny Miller taught me, exactly when they are appropriate.
Further, I've used Dave Asprey's Reset Process to fully process and let go of many things that have bothered me for years—if not for my entire life. The ability to trigger any positive emotion at will, which I learned from the protocol, is supportive of this.
Rarely does a full day pass anymore where I'm holding onto some resentment or frustration from something that happened during the day. Typically, I now resolve things like this within an hour at most or recognize when I've reacted to something unusefully and correct course.
Materials & Expenses
HRV Biofeedback Device I
$249.00
HRV Biofeedback Device II
$499.00