Heart Rate Variability (HRV): How to Stay Calm Under Pressure | Dr. Andy Galpin & Dr. Lenny Wiersma
In a Nutshell
HRV biofeedback trains athletes to shift from sympathetic dominance to balanced autonomic control using a 4-second inhale and 6-second exhale breathing pattern. Visual feedback on a screen proves the technique works by showing the heart rate trace match the target coherence pattern, building belief that breath alone can down-regulate physiology under pressure. Athletes learn to treat breath control as the first step to self-regulation: you cannot control performance until you control yourself, and the same 4-6 rhythm can be used without equipment in competition.
These notes were generated by AI and may contain inaccuracies.
One of the biofeedback programs used is HRV combined with breathing techniques. An athlete is hooked up to the biofeedback system. The practitioner explains that the screen shows heart rate and then shifts into an explanation of the sympathetic and parasympathetic nervous systems, noting that athletes are already skilled at sympathetic activation.
A whiteboard is used to illustrate what happens physiologically during breathing, specifically why extending the exhale affects heart rate and the relationship between sympathetic and parasympathetic activity. The goal is to reach a state of coherence, defined as balance between the two systems. The practitioner draws the desired heart rate pattern on the whiteboard.
Athletes are instructed to close their eyes and follow a guided breathing technique intended for use right before competition. Upon opening their eyes, they see their actual heart rate pattern on the screen matches exactly what was drawn on the whiteboard. This visual confirmation creates belief that the breathing produces measurable physiological change.
A follow-up session removes the immediate visual feedback during practice, then shows the results afterward. The key message is that simply taking a moment to compose and control breathing produces the desired regulatory effect without changing anything else in the environment.
The approach is framed not as relaxation but as down-regulation or achieving greater composure. Understanding the mechanism (why it works and what happens physiologically) makes the tool more powerful than simply feeling tight and wanting to feel different.
HRV biofeedback demonstrates cognitive control over heart rate as a proxy for overall psychological state. The process moves from psychology to physiology and back to psychology. Seeing electrical signals in the heart match the intended state makes the effect undeniable, rather than relying on subjective feelings of calm or alertness.
The breathing protocol tested is a roughly 10-second breath cycle. The specific pattern used is 4 seconds inhale and 6 seconds exhale. The extended exhale helps bring heart rate down. This 4-6 ratio was identified through testing as producing the greatest impact on HRV coherence.
Coherence refers to balance between the sympathetic and parasympathetic nervous systems. Two aspects are measured: whether the pattern is consistent in its up-and-down regulation, and the distance between the peak and valley of each cycle, which indicates the strength of the effect.
The emphasis is on providing athletes a tool and demonstrating what happens when they use it, rather than proving anything to them. The 4-in, 6-out pattern regulates coherence in the most balanced way. Most people's resonance breathing frequency falls between 4 and 6 seconds, though individual variation exists (some people naturally use longer cycles such as 7.5-8 seconds).
A program allows athletes to follow a moving dot on screen where inhalation occurs while the dot rises. This helps identify the individual's optimal pattern without requiring counting. The pattern is then converted into a countable breathing ratio for use in competitive environments where visual feedback is unavailable.
A biofeedback exercise uses a pulse oximeter or heart rate monitor connected to software displaying a black-and-white landscape image. The only instruction given is to make the screen gain color. The software interprets higher coherence (balance between sympathetic and parasympathetic activity) by adding color to the image. When coherence drops, the image returns to black and white.
Athletes often discover that trying harder makes the task more difficult. The instruction is to allow the change rather than force it. The hyper-competitive mindset of focusing on numbers or forcing outcomes interferes with the process.
The core mantra presented is: when feeling pressure in the moment, you cannot control performance until you can control yourself. Control begins by changing one simple thing—the breath, which is the first action taken at birth and the last before death. The goal is thoughtful regulation that internalizes focus rather than remaining reactive to external events.
Athletes receive the graph and visual record after sessions because they value seeing the data.
HeartMath is the most commonly referenced commercial system. They offer both higher-end desktop products and more portable field options. The Inner Balance program works with a phone or iPad, is significantly less expensive than full lab equipment, and allows pairing with mobile devices for practice. These are the primary tools currently recommended for individuals seeking to work on biofeedback outside a sports psychology setting.
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