Being a Mother in the Helping Profession I have found myself struggling lately to emotionally manage it all. 

• My mornings consist of the normal parental routines and co-regulating my Girls as they get ready for another day. 
• I then work my 9-5 job holding space for others - often people who are emotionally unregulated and heightened. 
• Then my night consists of the nightly family routines, activities and prep for the next day and again, holding space for my children as they move through the ups and downs of their own emotions.  

 

By 8:30 pm I am done. 

My system has turned off and I immediately go to the ‘scroll’ or trashy reality TV - along with the chips… don’t forget the chips… 

Then I repeat. 

 

Over time, I found myself being unable to shift between work and home. I found everything blurring. 

…I was getting snappy at my kids, 

… agitated with small things, and 

…I felt compassion fatigue at work. 

 

I started feeling resentful. I felt like I could not regulate myself.

I was emotionally ‘on’ non-stop from 6:00 am until 8:00 pm. 

So I asked myself what small things I could start doing?

Micro steps I could take through the day to better regulate myself and fill my cup up. 

The more I learned about personal energy and our autonomic nervous system, the more I realized that I could make the small shifts - even in my busy schedule. 

I learned that many of us walk through our day in a quiet state of nervous system dysregulation. Overwhelmed, mentally looping, emotionally drained and living in chronic stress. 

As I dove deeper into my studies around these topics, I learned about the importance of micro-regulation breaks. 

However I had a hard time implementing them consistently. 

This is where tools like biofeedback devices come in. 

A biofeedback device is a device that helps us

calm our nervous systems. 

In today’s post, I am going to share about my experience using a specific heart rate variability biofeedback  device called the HeartMath Inner Balance Coherence Plus sensor.

 

This post contains affiliate links, which means I may earn a small commission if you choose to purchase through them — at no extra cost to you. I only share tools I personally use and genuinely find helpful in managing stress and nervous system regulation.

 

What Is HeartMath? (And Why It Matters for Stress & Emotional Regulation)

 

I discovered HeartMath years ago and have been fascinated by their studies on the power of the heart and as well as their emerging research on the electrical signals of trees and how they impact our world. 

 

HeartMath is a research-based organization that studies the relationship between the heart, brain, and emotional regulation.

 

They are a non-pharmaceutical, holistic somatic and emotion-focused intervention that helps people regulate emotional and physiological functions that often follows adversity, trauma or chronic stress. 

 

Since 1991, the HeartMath Institute has developed reliable, scientifically validated tools that help people reduce and avoid stress while experiencing increased peace, satisfaction and self-security.

Part of their work focuses on helping people get into more coherence by teaching heart rate variability (HRV). Heart rate variability is the subtle variation in time between heartbeats;  which has been widely studied as a marker of nervous system balance and resilience.

If this sounds like a new language to you, do not worry, it was new to me before. However HeartMath breaks things down simply and easily for you to understand. 

Further, HeartMath provides amazing educational tools surrounding the heart and tools to help you shift into a more coherent state. 

If you have not already, I highly recommend going down this rabbit hold and checking out their research! 

 

 

Heart Rate Variability (HRV), Stress, and the Science of Heart Coherence

 

One of the key theories that HeartMath discusses is Heart Coherence and how moving from dysregulation to coherence (or regulation) can help you to lower your overall level of stress and create new biomarkers for your body. 

So what does that mean exactly? 

Decades of studies have shown that when we are in a chronic state of stress (which most of us live in these days), it leads to an increase of physical and mental health concerns. 

These concerns not only impact the specific person, but also the people they are for (personally and professionally). 

HeartMath’s research has shown that when people are able to regularly and consciously shift into a state of coherence, they see reductions in perceived stress, improvements in energy, anxiety, mood, sleep and cognitive performance. 

Heart coherence according to HeartMath means a state of psychophysiological synchronization where the heart, brain, emotions, and nervous system operate in harmonious, efficient, and ordered alignment.

 

 

How does one begin to do this? 

 

Well first, if you have not already, learn about HearMath more by visiting their site and getting some of the educational resources.  

You can start learning heart coherence breathing with no tools required. This is how I started. 

If you are looking for a physical tool, then I highly suggest investing in the Inner Balance Coherence Plus. 

 

 

 

What Is the HeartMath Inner Balance Coherence Plus Sensor?

 

The HeartMath Inner Balance Coherence Plus is a small biofeedback sensor that clips to your ear and connects to the HeartMath Inner Balance app on your phone.

The sensor reads your pulse and analyzes heart rate variability, allowing the app to show whether your nervous system is in a more chaotic pattern or in a state known as heart-brain coherence

The sensor helps you to ‘practice’ getting your heart in a more coherent state. 

It does this via the biofeedback ear sensor your wear in combination with their App. 

Through guided HeartMath meditations, games and education, the HeartMath Inner Balance app tracks your heart rate variability and helps you to consciously learn how to shift from your sympathetic nervous system to your parasympathetic nervous system via Heart rate variability. 

Our heart rate is constantly changing and creating a pattern. When we are experiencing increased stress, frustration or anxiety our heart rate patterns are more jagged. Versus when we are feeling more composed, grateful and at ease our heart rate patterns flow in a more rounded wave like pattern. 

 

 

Even if you are new to meditation or feel like you do not have the time, this tool is AMAZING as you can literally do 5 minute sessions.

It is like a micro workout for your emotional health. 

For me, this became less about “tracking data” and more about learning how to shift my state in real time.

And if you are like me, these days I am all about the micro.  

Learn more about the HeartMath Inner Balance Plus here. 

 

_{If you decide to explore the HeartMath Inner Balance Coherence Plus, you can use my affiliate link below. I may receive a small commission, which helps support my work in creating free, evidence-based tools and content around nervous system regulation and personal energy management.}

 

How HRV Biofeedback Trains Your Nervous System in Real Times

 

HRV biofeedback is essentially autonomic nervous system training.

When we practice slow breathing and emotional regulation while receiving real-time biofeedback, the body gradually learns how to shift out of sympathetic nervous system activation (fight-or-flight) into a more balanced state within our parasympathetic system.

With consistent and regular micro trainings, over time, many people report improvements in:

• stress regulation
• emotional resilience
• focus
• sleep quality

As the research continues to gain traction on the importance of nervous system regulation as a tool for health and longevity; HRV biofeedback is a perfect way to help you learn how to better regulate throughout the day. 

 

HRV Biofeedback provides a tool that helps you better understand your body and provides actionable, realistic and sustainable practices to do this - even for the busiest professionals and caregivers. 

 

By combining breathing exercises for nervous system regulation with a tool that you can literally see your heart rate changing - and only needing to do it for 3-10 minutes (versus sitting in meditation for 30 minutes), The Inner Balance Coherence Plus is a holistic tool that you will keep coming back to. 

This is especially imperative for helping professionals and caregivers. 

As our world continues to go through these turbulent times, the Helpers are needed more than ever. 

This is the part that shifted things for me — realizing I didn’t need more time, I needed better feedback.

 

---

---

If you’re curious what this actually looks like in real time, you can check out the Inner Balance sensor here

---

---

My Experience Using the HeartMath Biofeedback Device (Real-Life Results)

 

I have followed HeartMath for years and have tried to practice their techniques - however I always found my practice inconsistent. 

It was not until a particularly stressful few weeks, I knew I had to better (and more consistently) manage my stress. 

But I still really did not have the time (or childcare) to take long gaps for myself. 

So I took the plunge and invested in HeartMath’s Inner Balance Coherence Plus Biofeedback device so I had some accountability and an actual tool to help me. 

I was immediately surprised at how amazing and helpful the app was. 

• The education, 
• the games, 
• The guided practices
• The micro practices

The tools were all so easy to access and I actually looked forward to my practices. 

What surprised me most when I started using the HeartMath biofeedback device was how quickly the app showed when my nervous system was out of balance.

I was also surprised at how much my Heart Rate Variability (HRV) could vary within a 5 minute session. 

As I began to use it more, I would be able to see my HRV changing depending on the thoughts I was having during that session and how I was (or wasn’t) breathing. 

As my mind often wanders during medication, I found by having the HRV biofeedback instantly, I was able to shift my focus during these sessions and catch myself when my body was trying to take me out of the moment. 

This was a gamechanger in catching myself from spiraling. 

It felt like someone was helping me to  ‘pause’ the thoughts and focus on my breathing and heart - which in turn left me calmer in 5 minutes (versus getting frustrated trying to sit in thought-stillness for 30 minutes). 

This is why I ended up sticking with it — it gave me something I could actually use in the middle of real life, not just when everything was calm.

👉 If you want to explore it, you can find it here.

 

What I Personally Love About the Inner Balance Coherence Plus

Using my Inner Balance Coherence Plus biofeedback device has seriously been such an eye opening experience that has really helped me to better understand and manage my stress in a gentle way - versus a “I must track everything” way. 

It has provided me with a tool that I can sneak away from the kids for 5 minutes to re-set myself in real time when I feel like I may lose it. 

I feel since using this tool, in conjunction with learning about personal energy and nervous system regulation I have been able to be more physically, mentally and emotionally present with my children and my husband. I feel like I have also been able to build my ability to shift between high emotional states in the moment. 

This does not mean I do not feel my emotions, rather it has helped me in the moment to refocus, recentre and move forward with less anxiety, stress and overthinking loops. 

Things I appreciate about the HeartMath Inner Balance

• Very simple biofeedback at home
• Clear visual feedback through the biofeedback app
• Easy way to track heart rate variability + learn about the power I have in regulating my body.
• Small, portable sensor you can do anywhere, anytime. 
• Short, accessible sessions that worked within my workday. 
• Helpful in learning how to calm the nervous system. 
• More focus on regulation versus over-optimization. 
• Interesting ‘games’ that encourage your practice.
• Additional bite-sized educational pieces on stress management 

 

The other thing I LOVE about this tool is you can connect it to HeartMath’s other app - which is called the Global Coherence App. This is an app where you can join other people who believe in the power of the heart and join global meditations.  

The Global Coherence App is another way I get my practice in. I love to do their guided monthly sessions as well as they have this amazing Map feature where you can see other where others are joining from all over the world. 

What to Know Before Buying the HeartMath Sensor

As noted above, I had followed HeartMath for quite some time before investing in this biofeedback tool. 

I appreciate that investing in something can feel daunting at time - especially for helping professionals who may not be used to helping themselves. 

However I have never regretted this investment. 

I first tried the free app - and suggest that if you are on the fence to try this first. 

You simply download the HeartMath app and you can measure your HRV via your phone - no divide needed to start! How cool is that! 

It requires Practice

At times I could feel frustrated in how ‘bad’ I was at it. Some moments I would be at a higher coherence, and others I was low. Some sessions I struggled to get in coherence. However with more consistent practice (again only 5-10 mins a day) I began to notice more consistency. Then I began to notice shifts within practices and was able to bring myself back into coherence more easily the more I did it. 

 

It is not a medical device

This is not a medical device, nor does it claim to be. 

This is a wellness tool that I use for preventative wellness. It is a tool in your emotional wellness toolkit. 

 

Best Used Consistently

Like any new habit, at first I struggled with consistency. And to be honest, some weeks I still do. However, over time, I made this a practice - tying it to my breaks at work or doing it before or after a stressful client meeting. 

By ‘stacking’ the habit while doing something else… helped the habit stick more. And honestly, I have noticed feeling much better after every session. 

 

It does not connect to Apple Watch

For me this is not a big deal as honestly I do not track a lot of biofeedback. As tracking too many things does the reverse for me - it stresses me the F out. I prefer real time regulation versus obsessive tracking.  

But if you are a big Apple Watch user and bio-feedback tracking junkie….  it unfortunately does not connect and another device may be better for you based on your goals. 

 

Some people prefer the emWave Pro desktop model

I have not tried this device. For me… at this time in my life…. It feels too much. However for others at other stages of life, this device may be more what you are looking for. If so you can find it here

 

Other than that, those would be my main heads up before buying. 

 

I also suggest looking at the FAQ here - so you can do your own research as well! 

Who the HeartMath Device Is Best For (And Who It’s Not)

Honestly, I feel this product is helpful for everyone everywhere. My 7 year old likes using it with me. 

However if I had to highlight people it would be especially helpful for, I would say this tool may be helpful if you:

• experience chronic stress or nervous system dysregulation
• want to explore HRV biofeedback
• enjoy tracking physiological signals
• practice meditation or breathwork
• Are new to meditation or breathwork and want some bite sized trainings. 
• Are in a Helping Profession and managing high emotionally loaded case loads
• Are an athletes who are working on performance
• Want a tool to help you calm your nervous system
• Enjoy learning about emerging sciences and holistic health tools
• Are interested in living a more present and intentional life
• Parents who want to have more emotional space for their children

If you saw yourself in even one of these — this is likely worth exploring.

 

In my work I often teach short practices for regulating the nervous system. You can read more about that in my guide on Personal Energy Management.

 

Final Thoughts: Making the Invisible Visible

I believe tools like this are helpful because they make the invisible visible.

We often think stress is “in our head,” but devices like this remind us that our nervous system is constantly communicating with our heart, breath, and emotional state.

Learning to work with that system — even for a few minutes a day — can be surprisingly powerful.

If you’ve been feeling constantly “on,” mentally drained, or stuck in overthinking loops — this might be one of those tools that helps you interrupt that pattern in real time.

You can explore the HeartMath Inner Balance Coherence Plus here

And if you’re not quite ready, I’d still recommend starting with their free app to begin building awareness of your nervous system.

Try this:

Take one minute.
Slow your breathing.
Bring your attention to your heart.

Notice what shifts.

That’s the skill this tool helps you build.

 

 

Interested in learning more practical tips and strategies for your mental well being and personal development - check out these articles: 

• Your Ultimate Guide to Personal Energy Management Guide
• Intentional Living Guide
• Navigating Burnout: A Holistic Approach
• How to Make a Big Life Decision with Confidence
• 3 Reasons Why You Need Personal Energy in your Self Development Toolkit
• 16 epic Brené Brown quotes on strength and courage to Inspire You!

 

OR Check Out these FREE Resources Below: 

• Free Intention Setting Workbook