Dr. Andy Galpin

And then there's lots of different tools and technologies for that, but an awesome way of developing biofeedback that way. Really simple examples of stuff we've used for many years are things like a weight belt. They had 20 bucks on Amazon. You put this strap around your stomach and you can actually see increased proprioception in your core muscles. Lots of research on this.

If you take a weight belt and you cinch it down really, really tight and you go to lift your weights, there's been many studies show a reduction in core strength in response to that. You make it so tight, think of it this way, the core muscles turn off. They don't have to do their work because the belt's doing it.

If you take a weight belt and you cinch it down really, really tight and you go to lift your weights, there's been many studies show a reduction in core strength in response to that. You make it so tight, think of it this way, the core muscles turn off. They don't have to do their work because the belt's doing it.

That said, if you put the belt on just kind of a little bit, you can see increases in core strength. Why? Because it gives you a little bit of a tactile feedback. You know that you're not pressing hard with your core. You know you're not activating it in all spots because you can feel the belt pressing back up against it when you're contracting hard.

That said, if you put the belt on just kind of a little bit, you can see increases in core strength. Why? Because it gives you a little bit of a tactile feedback. You know that you're not pressing hard with your core. You know you're not activating it in all spots because you can feel the belt pressing back up against it when you're contracting hard.

So because of that, it gives somebody a biofeedback reminder, a tactile feedback, keep your core engaged, keep your core engaged. And so by keeping it engaged more often, you get more of a training effect. Same exact principle can be applied here. You can put people through a specific breath protocol, or you can put a weight belt on them. Put a bigger one.

So because of that, it gives somebody a biofeedback reminder, a tactile feedback, keep your core engaged, keep your core engaged. And so by keeping it engaged more often, you get more of a training effect. Same exact principle can be applied here. You can put people through a specific breath protocol, or you can put a weight belt on them. Put a bigger one.

A lot of the ones we'll use are like fat-burning stomach belts, you know, the ones you put on, you're like plastic on them, and they're there to help people think they're going to have a six-pack. But what it's just doing is giving you that feedback. You don't necessarily have to give them a program. You can just say, hey, wear this for 20 minutes. Wear this for a couple of hours.

A lot of the ones we'll use are like fat-burning stomach belts, you know, the ones you put on, you're like plastic on them, and they're there to help people think they're going to have a six-pack. But what it's just doing is giving you that feedback. You don't necessarily have to give them a program. You can just say, hey, wear this for 20 minutes. Wear this for a couple of hours.

You'll start to feel, man, I'm not breathing through my core. I'm breathing through my shoulders. I'm breathing through my neck. So number one, we're starting to make improvement and progress in breathing mechanics. It also generally tends to slow people's breath rate down because you feel, you'll hear that belt crunching and moving and going back and forth.

You'll start to feel, man, I'm not breathing through my core. I'm breathing through my shoulders. I'm breathing through my neck. So number one, we're starting to make improvement and progress in breathing mechanics. It also generally tends to slow people's breath rate down because you feel, you'll hear that belt crunching and moving and going back and forth.

And you're like, geez, that's happened a lot. And you tend to just slow it down. Simple biofeedback, easy solutions, no complicated schemes at all, very effective. For those of you that want more structure and specific protocols to follow, this last one will get you really excited. There's a whole bunch of research on what's called resonant breathing. This is HRV biofeedback resonance.

And you're like, geez, that's happened a lot. And you tend to just slow it down. Simple biofeedback, easy solutions, no complicated schemes at all, very effective. For those of you that want more structure and specific protocols to follow, this last one will get you really excited. There's a whole bunch of research on what's called resonant breathing. This is HRV biofeedback resonance.

There's lots of different terms for it, but if you Google that phrase, this is what will come up. Same goal, trying to give you more ability to recognize and control your HRV. Recent meta-analysis found very positive benefits for self-reported stress and anxiety. Other papers have looked at this and found positive benefits for cognitive function and depression.

There's lots of different terms for it, but if you Google that phrase, this is what will come up. Same goal, trying to give you more ability to recognize and control your HRV. Recent meta-analysis found very positive benefits for self-reported stress and anxiety. Other papers have looked at this and found positive benefits for cognitive function and depression.

It has the same basic prescription of the other breathwork. You probably got to do it for about 20 minutes per day. It takes four or five weeks, ideally morning and night, morning and night rather. And so that stuff is fixed. But what is specific about this? It's really, really clever. A lot of the research here came from a guy named Paul Lehrer, L-E-H-R-E-R, I believe, out of Rutgers.

It has the same basic prescription of the other breathwork. You probably got to do it for about 20 minutes per day. It takes four or five weeks, ideally morning and night, morning and night rather. And so that stuff is fixed. But what is specific about this? It's really, really clever. A lot of the research here came from a guy named Paul Lehrer, L-E-H-R-E-R, I believe, out of Rutgers.

In general, this resonance is supposed to be consistent throughout life. Now, I don't know if more research comes out that that'll change, but that is, as far as we understand it, it seems to be about the same. So this resonance frequency is something internal to you in which your respiratory rate starts to match up with your HRV and your heart rate. You're like, what? Here's what I mean.

In general, this resonance is supposed to be consistent throughout life. Now, I don't know if more research comes out that that'll change, but that is, as far as we understand it, it seems to be about the same. So this resonance frequency is something internal to you in which your respiratory rate starts to match up with your HRV and your heart rate. You're like, what? Here's what I mean.

It's really, really clever stuff. It's just like really fascinating research. I use that Optimal HRV app I told you earlier. It's five bucks a month. The studies oftentimes will use another app called Paste Breathing. That is just simply an app that helps you watch the app and breathe in and out at the right time.