HRV Biofeedback Training
See your stress response on a screen, and learn to shift it with your breathing.
Heart-rate variability (HRV) biofeedback shows one of your body’s stress-and-recovery signals live while you practice a slow breathing pattern that changes it. It’s measurable, drug-free, and a skill you keep. One-on-one with Chantéa Goetz, MS, CES, at FIT Clinic in Colts Neck.
- One-on-one with Chantéa Goetz, MS, CES, certified in the Foundations of Heart Rate Variability
- At FIT Clinic, 8 Merchants Way, Colts Neck
- Baseline session: 60 minutes, free
- Free parking
You're in the right place if…
- You're wound tight and can't switch off at night.
- By mid-afternoon your shoulders are up by your ears.
- You perform well in practice and tighten up when it counts.
- You recover from hard days more slowly than you used to.
- You've tried meditation apps and they didn't stick.
- You want something you can measure, not another “just relax.”
What HRV is, in plain English
Your heart doesn’t beat like a metronome. The time between beats shortens a little as you breathe in and lengthens as you breathe out, and it shifts with stress, sleep, illness and training. That variation is heart-rate variability.
In general, a more variable rhythm at rest goes along with better recovery, and HRV tends to drop when you’re stressed, short on sleep, sick or overtrained. It’s one useful window into how your nervous system is handling its load. It isn’t a verdict on your health, and a single reading means little on its own; the trend is what’s worth watching.
“I can’t say enough great things bout Dr.”
Individual experiences shared by patients; results vary.
How biofeedback training works
- A small sensor reads your heart rhythm. It’s a small sensor that clips onto your fingertip.
- Your rhythm appears on a screen as a wave, live.
- You follow a slow breathing pace, usually around five to seven breaths a minute, and watch the wave grow as your breathing and heart rhythm fall into step.
- With practice, you learn to do it without the screen: before a meeting, a game, or bed.
Researchers call this resonance-frequency breathing. Everyone’s best pace is a little different, which is why we find yours with live data instead of handing you an app’s default (Lehrer & Gevirtz, 2014).
Why we built biofeedback into a chiropractic clinic
Stress and the body don’t live in separate rooms. When stress runs high for weeks, a lot of people brace without noticing: shoulders up, jaw tight, breathing high and shallow, sleep lighter than it should be. Bracing like that can make aches feel worse and harder to shake.
An adjustment or a stretch works on joints and muscles. Biofeedback training works on the stress response behind some of that bracing. For some people it’s the missing piece, and it’s one they can practice every day at home.
We’ll never tell you your pain is “just stress.” If something hurts, it deserves an evaluation, and that starts with Dr. Brandon.
Who it's for
A pre-game routine you've practiced with live data.
A way to come down between meetings and at the end of the day.
A calmer baseline, practiced a few minutes a day.
Alongside care with Dr. Brandon, not instead of it.
“Dr. Mike at FIT Clinic is hands-down the best chiropractor I’ve seen.”
Individual experiences shared by patients; results vary.
Your first session: the baseline
- A conversation about what you want: calmer evenings, steadier nerves when it counts, better recovery.
- Sensors on, and a few quiet minutes of normal breathing to record your resting baseline.
- Guided breathing at several slow paces while we watch your heart rhythm respond, to find the pace your body responds to best.
- You see your data as it happens, explained in plain English.
- You leave with your pace and a daily practice of about 10 minutes.
After the baseline
The full program is 10 one-on-one sessions. Each session re-measures where you are, adjusts your pace and practice, and builds the skill until you can shift gears without the screen. The program follows the Calm Heart Method™, created by Chantéa Goetz.
What the research says, and doesn't
A 2020 review of 58 randomized trials, led from Rutgers Robert Wood Johnson Medical School here in New Jersey, found a small-to-moderate overall benefit from HRV biofeedback, similar in size to other effective approaches. Effects were largest for anxiety, depression, anger, and athletic and artistic performance, and smallest for PTSD, sleep and quality of life (Lehrer et al., 2020).
A 2017 review of 24 studies found HRV biofeedback training was associated with large reductions in self-reported stress and anxiety, and called for more well-controlled studies (Goessl et al., 2017).
Our take: promising, not magic. It’s a trainable skill with measurable feedback, and results depend on practice.
“I can’t say enough great things bout Dr.”
Individual experiences shared by patients; results vary.
What biofeedback training isn't
- It isn't medical or psychological treatment, and it doesn't replace your physician, your cardiologist or a licensed mental-health professional. If you're working through anxiety, depression or trauma, keep your clinician involved; biofeedback training can sit alongside that care if they agree.
- If you have a heart condition, a pacemaker or an irregular heartbeat, check with your physician first; some conditions and medications change HRV readings.
- If you feel lightheaded during slow breathing, stop and breathe normally. It usually passes within a minute.
- If you're in crisis or thinking about harming yourself, call or text 988 (Suicide & Crisis Lifeline), or call 911.
Try it now
Press Start, then follow the circle.
One minute at about six breaths a minute. Longer versions are on the breathing exercise page.
Meet Chantéa Goetz
Chantéa has directed cognitive performance at Functionised since 2018, working with athletes, executives and adults 55 and up on stress, focus and performance under pressure. She holds an M.S. in psychology with a specialization in sport psychology, completed doctoral coursework in applied psychophysiology at Saybrook University, and is certified in the Foundations of Heart Rate Variability and as a NASM Corrective Exercise Specialist. She wrote Game Day Mindset and co-wrote Biohacking the Brain for Success. She created the Calm Heart Method™.
“Dr. Mike at FIT Clinic is hands-down the best chiropractor I’ve seen.”
Individual experiences shared by patients; results vary.
What people say
“Dr. Mike at FIT Clinic is hands-down the best chiropractor I’ve seen. He’s incredibly knowledgeable, thorough, and truly cares about long-term wellness. I’ve seen real improvements thanks to his personalized care. Highly recommend!”
“I can’t say enough great things bout Dr. Brandon. As a competitive athlete with Spartan races and CrossFit, I’m constantly challenging my body and Dr. Brandon has been able to “fix” me on several occasions so I could compete. His knowledge and experience never cease to amaze me and I recommend him to my gym and friends.”
“Dr. Mike & the staff are very friendly & professional. They really know how to help improve your quality of life.. I went in to see them & after a couple of visits with Dr. Mike he made me feel relax & got my range of motion with my back good again.”
“Doc Mike Brandon has been our chiro for the past two years, and he has yet to disappoint us in pretty much any service he has provided. Always makes great conversation and makes our day! Thanks for everything you've done for us!!”
Individual experiences shared by patients; results vary.
Prices
| Session or program | Price |
|---|---|
| Baseline session, 60 minutes | free |
Biofeedback training is self-pay and isn’t billed to insurance.
One free baseline session per person, and nothing to sign that day.
Questions people ask
Is biofeedback safe?
It's non-invasive: the sensor rests on your skin and you breathe. Slow breathing makes some people lightheaded at first; if that happens, we pause. If you have a heart condition or a pacemaker, check with your physician first.
Does it hurt?
No. Nothing goes through the skin and there's no electrical stimulation; the sensors only read.
Is this therapy?
No. It's skill training: you learn to steer your stress response with your breathing and live feedback. It isn't psychological treatment. If you're working with a counselor or therapist, biofeedback training can sit alongside that care if they agree.
How is this different from a meditation app?
Apps give everyone the same pace and can't see whether it's working. Here you watch your own heart rhythm respond in real time, with a coach who finds your pace and adjusts it as you improve.
How many sessions will I need?
The full program is 10 one-on-one sessions. Some people only want the baseline and a home practice, and that's fine too.
What's a good HRV number?
There isn't one number that's right for everyone. HRV varies with age, fitness, genetics and even the device measuring it. Your own trend over time is what matters.
Do I need a referral? Is it covered by insurance?
No referral is needed. Biofeedback training is self-pay and isn't billed to insurance.
Can I do sessions online?
Sessions are in person at FIT Clinic in Colts Neck; there's no video option.
Can teenagers do it?
Ages 12 to 17 are welcome with a parent or guardian present.
Ready to see your baseline?
“I can’t say enough great things bout Dr.”
Individual experiences shared by patients; results vary.
If something hurts — sharp pain, pain that wakes you at night, numbness or tingling, or a recent injury — start with an evaluation instead. See where it hurts or book a first visit with Dr. Brandon.