If you’ve read our book, Becoming A Consummate Athlete, or listened to the podcast when we’ve discussed meditation, you know that I’ve struggled with it but have found it immensely helpful when I am doing it, and you know that Peter theoretically is on board with it but is historically bad at doing seated meditation and can only handle moments of silence throughout the day. So, I was pretty darn excited when he sheepishly mentioned that he was on a two-week meditative streak (or deep breathing as he calls it) thanks to a new app that he had downloaded.
The app, HRV4Biofeedback, was created by our friend and regular podcast guest Marco Altini, the creator behind the awesome HRV4Training app (for morning HR measurement and recovery assessment), which we both love and that Peter recommends to the athletes he works with.
Why Peter Loves It:
The app provides guided breathing for whatever duration of session you would like and also records your heart rate and HRV. Peter found that the quick startup, flexible time and output of HRV/HR made it more than simply sitting and listening to nature sounds. The app also asks few subjective questions before the session and again after your session (e.g. how are you feeling now? are you anxious? angry?). Peter found this reflection on how he was feeling was actually helpful to reflect on the need to refocus/relax/change state but also reinforced that the time spent breathing (meditating!) was helpful, because after the session YOU said you felt better!
What to Expect?
During the measurement, the app suggests a breathing rate (adjustable including a quick test to find your ideal rhythm). It guides you to breathe in that selected rhythm. You can also see your Heart rate and HRV and aim to change those through your breathing (i.e. that is the biofeedback part). Another perk with all of the ‘HRV4’ apps is that you can use your fingers on the phone camera(s) (validated scientifically!) and not need to bother with straps. If you want high-quality measurements (or to relax your hand for extended sessions) you can get a high-quality blue tooth heart rate strap like the Polar H10 to measure HRV.
While you are recording your phone shows you the rhythm with a shaded bar that moves on screen and/or you can have tones or vibrations to help guide the start of your inhale and exhale. The app is meant to improve your ability to self-regulate—ahem, manage stressors—so for athletes, especially ones who are busy outside of sport or who have serious pre-race jitters, this is AWESOME and super helpful.
Is it for you?
So do you need to try this app to meditate? Of course not. But if you’re someone like Peter who knows he should meditate but wants that validation that it’s ‘working’, this might be the app that moves you from non-meditator to meditator!
If you already use the HRV4Training app, while it won’t guide your breathing, I do love just using HRV4Training for a couple of quick meditative minutes in the morning. (I do a regular meditation practice later, but to start the day on a positive note, I love getting that done first thing.)
Get the apps:
(This post, BTW, is NOT sponsored. Honestly, I was just so shocked to hear that something finally changed Peter’s habits around meditation that I needed to share!)
Pssst… we talk A LOT more about meditation in our book, Becoming A Consummate Athlete. For tons of easy habits to add to your life to make big changes, check it out or book a call with us to talk through some changes you could make that will make the biggest impact on your health and fitness!
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