Your Oura shows you your HRV.
We train it.
A clinician-guided, 5-session remote program that turns your wearable data into a trainable skill — and measurably changes how your nervous system responds to stress. Available standalone or integrated into ongoing remote therapy.
Tracking your nervous system isn't the same as training it.
Wearables like Oura and Whoop have made physiological self-awareness accessible to millions of people. They surface remarkable data — your HRV, your recovery score, your respiratory rate overnight.
But they stop there. They show you the signal. They don't change it.
The same is true for self-guided HRV apps: they offer a pacer and a graph, but no clinical expertise to put what you're seeing into context for your life, no individualized suggestions when things don't improve, and no structured challenge training to build resilience rather than just relaxation.
This program fills that gap. It combines the continuous physiological insight your wearable provides with expert-guided biofeedback training — and a specific technique designed to measurably shorten your recovery from stress.
You track the number. You sleep more, stress less. Maybe it improves. You're not sure what's working or why. The data accumulates with no clear action.
You identify your personal resonance frequency. You practice daily. You train your nervous system to recover from real emotional challenges, on demand. The data shows the change.
What is HRV biofeedback?
Heart rate variability — the subtle variation in timing between your heartbeats — is one of the most sensitive and non-invasive measures of how your nervous system is doing. High HRV reflects a flexible, resilient autonomic nervous system. Low or suppressed HRV is a physiological signature of chronic stress, anxiety, and incomplete recovery.
Your nervous system, made visible
HRV biofeedback displays your heart rhythm in real time, allowing you to see — and learn to influence — your autonomic nervous system's activity moment by moment.
Resonance breathing
Every person has a unique breathing rate — typically between 4.5 and 6.5 breaths per minute — at which their heart and breath rhythms synchronize, producing the largest possible HRV response. Finding yours is the foundation of the program.
Training, not just relaxing
This program goes beyond relaxation. We use a three-phase resilience technique — establishing physiological regulation, introducing a real emotional challenge, then recovering — to train your nervous system to recover from stress faster.
Why this program — not just your Oura?
There are three ways people approach HRV. Here's what each actually delivers.
How it works
Five weekly sessions, each building on the last. A sensor ships to your door before we begin, and returns when we're done.
Learning to breathe diaphragmatically
We take your first HRV baseline together and use it to explain what we're seeing. Then we focus entirely on the foundation: belly-led breathing, proper technique, and setting up your 20-minute daily practice. Most people have never breathed correctly under observation — this session changes that.
Finding your resonance frequency
Once technique is clean, we test you at five breathing rates and identify the exact rate at which your HRV peaks. This is your personal resonance frequency — between 4.5 and 6.5 breaths per minute — and it becomes the foundation of your daily practice from here forward.
The HRV Stress Resilience technique — mild challenge
We introduce a three-phase technique: establish coherence → brief emotional challenge → recover. You watch your nervous system respond to a mild stressor in real time, and then train it back to baseline. We document your recovery time — this is the number we'll improve over the next two sessions.
Harder challenge, faster recovery
We repeat the resilience sequence with a more personally meaningful challenge. Recovery time typically improves measurably from Session 3. We also introduce breathing without the pacer — beginning to internalize the skill — and map specific real-world contexts where you'll apply it.
The full arc — and what comes next
A final resilience sequence. A side-by-side review of your physiological data from Session 1 to today — resting HRV, recovery times, daily practice trends. Most clients are surprised at how clearly the change shows up. You leave with a maintenance plan and a skill you carry permanently.
Resonant Frequency Breathing
3–5 minutes of RF breathing with live HRV feedback. We establish a coherence baseline together — you can see it on screen.
Stress Introduction
A calibrated emotional challenge — a real memory, worry, or interpersonal stress. We observe the HRV response without intervention. This is your nervous system's stress signature.
Recovery
Return to RF breathing. We measure how long recovery takes. Over sessions, this shortens. That shortening is the training effect — measurable, visible, yours.
Training recovery, not just relaxation
Most HRV programs teach you to produce a coherent HRV waveform in a quiet room. That's a useful skill, but it's not the same as a resilient nervous system.
A resilient nervous system is one that recovers from stress quickly and completely — not one that avoids stress entirely.
The three-phase HRV Stress Resilience technique is specifically designed to build that capacity. By deliberately introducing real emotional challenges during the biofeedback window and training recovery, we're doing something that no app and no wearable alone can do.
By Session 5, most clients have measurably shortened their recovery time — and have begun applying the technique automatically in daily life, without a device.
Who is this for?
This program is designed for people who are already data-curious about their health — and ready to do something with it.
Your Oura HRV keeps trending low
You've tried sleeping more, reducing caffeine, meditating. You can see the problem in your data but don't know what actually moves the needle.
High-functioning with a stressed nervous system
You perform well. Your recovery data doesn't match. You're looking for something that works at the physiological level, not just cognitive coping strategies.
Anxiety that lives in your body
Talk therapy has helped but there's still a physiological component that doesn't seem to respond to insight alone. You want a bottom-up approach.
Stress that never fully clears
You recover between acute stressors, but you never feel fully recovered. Your baseline feels higher than it should. That's exactly what this program addresses.
Athletes and performers optimizing recovery
You already understand HRV in the context of training load. This program extends that logic to psychological and emotional recovery — the other half of the picture.
Long-haul COVID, burnout, dysautonomia
Autonomic dysregulation is increasingly recognized as central to these presentations. Gentle, graduated ANS training via HRV biofeedback is one of the most evidence-supported interventions available.
Practical details
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1Free 15-minute consultation We talk through your goals and data, confirm fit, and answer any questions. No obligation.
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2Device ships to your door An HRV sensor arrives before Session 1 with a short setup video. A refundable deposit is collected at intake and returned when the device comes back.
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3Five weekly sessions via telehealth 60 minutes each. You share your screen during sessions so we can view the HRV data together in real time.
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420 minutes of daily home practice Using the Optimal HRV app with your personal resonance frequency. A simple daily log tracks your progress between sessions.
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5Device returns, skill stays After Session 5, the sensor returns and your deposit is refunded. You keep the breathing technique — and can practice without any device indefinitely.
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6Optional continuation Monthly maintenance sessions available to track progress, reassess resonance frequency, and advance into deeper challenge work.
Stress Recovery with HRV Biofeedback
- 5 × 60-minute clinician-guided sessions
- HRV sensor loaned for the program duration
- Personalized resonance frequency assessment
- HRV Stress Resilience training (3 sessions)
- Full data review and progress tracking
- Daily practice setup and Loom video guide
- Oura / Whoop integration and coaching
- Maintenance plan and graduation resources
Common questions
If something isn't answered here, the consultation call is the right place to ask.
Do I need to already own an Oura or Whoop?
No. The program is fully self-contained — a loaner HRV sensor is included. If you do own a wearable, we'll incorporate that data as a valuable second layer of evidence, but it's not required.
How is this different from an HRV app like HeartMath?
Apps provide a pacer and a graph. This program provides clinical expertise: accurate resonance frequency identification, real-time technique correction, and structured challenge training that builds resilience rather than just relaxation. The clinical container is the difference.
Is this therapy?
This is a structured biofeedback skills program delivered by a licensed clinical psychologist. It can stand alone, integrate with ongoing therapy, or serve as a physiological foundation before deeper clinical work. We'll discuss what's most appropriate for your situation in the consultation.
What if my schedule makes 20 minutes of practice hard?
Consistency matters more than duration. We can work with shorter windows — even 10 focused minutes produces a training effect — and the practice setup is designed to be low-friction. Real-world integration is part of the protocol, not an afterthought.
Can I do this if I'm already in therapy?
Yes — and it often integrates well. Many clients use this program as an adjunct to existing therapy, particularly if they're working on anxiety, trauma recovery, or stress-related somatic symptoms. We're happy to communicate with your therapist if that's useful.
What happens after the 5 sessions end?
You graduate with a maintenance plan and a skill that works without any device. Optional monthly check-in sessions are available to track long-term HRV trends, reassess your resonance frequency as your nervous system adapts, and deepen the resilience training if you want to continue.