Biofeedback

Biofeedback is the process of getting information (feedback) about your biological (body) functions. Simple examples of everyday biofeedback devices include a thermometer, a scale, and a mirror. A thermometer provides feedback on your body temperature. A scale gives you feedback on weight loss or gain. A mirror can show you if you are pale or flushed.

Training with biofeedback tools teaches voluntary control over some bodily responses which are linked to stress.

Personal Biofeedback Tools

Pulse Rate. On your wrist, gently trace with two or three fingers from the base of your palm toward your thumb where a bone generally protrudes. Your fingers will gently slide into a slight groove where you should feel a pulse beat.

1. Count the number of beats in 10 seconds.

2. Multiply that figure times six to get your pulse rate per minute.

3. Take your pulse before and after practicing a relaxation technique. You should have a lower pulse rate after you successfully complete a relaxation exercise.

Stress Control Card or Stress Dot. This card that you hold or a dot that sticks to your skin measures the temperature of your hand.

1. The colors black, brown, and red report cold temperatures and indicate moderate to high levels of stress.

2. When you are more relaxed, the circulation to your hands and feet returns to normal and your hands should be warmer. Green, blue, or violet colors report low levels of stress.

3. Using this card before and after a relaxation technique can give you feedback on how well the technique is working for you.

4. The exact colors are not as important as being able to modify a color. This shows you have made a connection between your mind and your body.

Perceived Muscle Tension (PMT). This is a self-measurement of muscle tension using a subjective scale.

1. Ask yourself, “Where do I feel tension?” and “Where do I feel relaxation?”

2. This tension and relaxation inventory lets you know the difference between tension and relaxation in your body. It links a bodily feeling to the words tension and relaxation. The answer you give to the questions in step 1 above is your feedback.

3. You may even use a number to describe how relaxed or tense a body part feels.