Can You Train Your HRV? A Helpful Guide to HeartMath Inner Balance Coherence Plus
Lunch break. Car seat slightly reclined. Silent Mode on so nothing interrupts. I clip the ear sensor, connect over Bluetooth, and breathe 5-5. On the screen, the jagged line settles into a smooth wave. My shoulders drop. That’s the moment I’m after: a visible shift I can feel in real time.
Why this can lead to real change
When HRV is jagged, you feel scattered. When it forms a smooth sine wave, your system is in sync. Coherence training helps you access that state on purpose. The app shows the change while it is happening, which makes it learnable and repeatable. If you’ve ever found yourself feeling scattered after a stressful meeting or wound up before bed, this kind of real-time training can help you find that calm spot on purpose. The most drastic change I noticed is that when I finish my session, generating the feeling of happiness and satisfaction, I seem to carry that with me throughout the day. I feel confident and have better relations with my colleagues at work and, most importantly, with my family. I leave sessions more steady and kinder in tough moments. That sticks.
What Coherence Plus actually does
- Shows HRV over time as a smooth wave when you are in sync, jagged when you are stressed. You can watch it settle during a short session.
- Translates that signal into a coherence score that reflects how well your heart, brain, and nervous system are working together, moment by moment. Here is exactly what appreciation, care, and compassion looks like.
- Guides you with expert-led journeys and simple practices so you can apply this in mornings, stressful moments, and bedtime. I personally use it every lunch break in my car. Even 5 minutes makes a big difference for me. I feel recharged and more positive when I finish.
Why I prefer this to wearables
Most devices only give you a recovery score the next morning. Coherence Plus is active training. It helps you change your state in a few minutes while you are awake. I also find that it is much easier to get the rhythm going, which is most important in creating coherence. I still use a wearable for trends. This is for the change in the moment.
Wearables vs Coherence Plus
Most wearables passively score HRV overnight, then show a number in the morning. Helpful, but it does not teach your body how to shift. Coherence Plus is active training. You breathe in rhythm, notice your HRV waveform smooth out, and see your coherence score climb in real time. That loop is what builds the skill. Feedback speeds the skill. You can practice without it, but it is easier with a live signal. Use both if you want: wearable for trends, Coherence Plus for the how-to.
Quick verdict card
Pros: real-time HRV feedback, simple even-breathing practice, short sessions, coaching in the app.
Cons: you need the ear sensor handy, requires a few minutes of focused practice.
Who it is for: stress spikes, sleep wind-down, decision clarity, daily energy.
Who it is not for: anyone wanting only passive tracking or who will not sit for 2–5 minutes.
Setup time: 2 minutes.
Warranty or returns: see the official product page for the current policy.
Price and setup: expect 2–3 minutes to connect the sensor and settle in; pricing varies by bundle on the official page.
Inner Balance vs emWave vs Wearables
- Inner Balance Coherence Plus: Purpose = active HRV coherence training. Coaching/UI = app guidance and journeys. Screen needed = phone required. Typical use = daily 2–10 minute sessions.
- emWave handheld: Purpose = active training without phone. Coaching/UI = built-in display and games. Screen needed = no phone. Typical use = screen-free or kid-friendly training.
- Wearables (Oura, WHOOP, etc.): Purpose = passive trend tracking. Coaching/UI = morning readiness or recovery. Screen needed = no, worn overnight. Typical use = long-term trends, not in-session coaching.
How to use it today
Even Breathing Reset, 2–5 minutes
- Clip the ear sensor. Open the app.
- Breathe evenly. Try 5 seconds in, 5 seconds out.
- With your hand on your heart, bring up a steady feeling of love or gratitude.
- Keep your attention on the heart area. Watch the HRV wave smooth and the coherence score rise.
If your mind wanders, watch the HRV line and nudge it smoother, one breath at a time.
Bedtime Wind-Down, 10 minutes
Even breathing at 5–5. Stay quiet through the nose. When the body drops a gear and the wave looks smooth, close the app and turn off the lights.
What you get inside the app
- Guided techniques like Heart-Focused Breathing, Quick Coherence, Inner-Ease, and more.
- Expert-led journeys to build the habit step by step, from less stress to better sleep and better decisions.
- Courses and videos to deepen understanding if you want it.
Sensor details that matter
- Ergonomic, stainless-steel clip designed for comfort and durability. The clip is light and easy to forget after a minute.
- Professional-grade HRV accuracy at 500 Hz with advanced photodetectors for signal quality across people.
- Bluetooth for iOS and Android. Compatible with all HeartMath apps.
Where this helps most
- Stress spikes at work or with family. You need a fast, repeatable reset.
- Sleep onset struggles. Ten minutes of even breathing with feedback before bed.
- Decision pressure. Use a quick session to reduce noise and think clearly.
- Daily energy. Fewer draining reactivity loops, more steady output.
FAQ
Does it track HRV while I sleep? No. Coherence Plus is for active training. You use it for a few minutes while awake to guide your HRV and coherence in real time.
What breathing pace should I use? Even inhale and exhale, usually 5 seconds in, 5 seconds out. Keep it quiet through the nose and comfortable.
How fast do people notice a change? Many feel calmer in the first session. Deeper shifts show up after short daily practice for a couple of weeks. I personally notice a shift right after.
Is this a replacement for therapy or meds? No. It is a body-based training tool you can stack with your current care.
Research trust signal: HeartMath highlights 30-plus years in heart-brain science, with summaries of independent studies and practitioner reports on their site.
Social proof
“HeartMath has inspired thousands of people around the world to gain better control of their lives. Their work is paramount in helping people change their health, increase their mental edge, realize their spiritual connection by opening their heart and unfold into a more enriched destiny. The brain may think, but the heart knows.”
— Dr. Joe Dispenza, Neuroscientist, Researcher and NY Times Bestselling Author
If you are new, start with 2 minutes a day for a week. If it helps, keep going.
Ready to try it?
See the official page, check bundles, and start with 2 minutes a day. So if you’ve ever thought, “I wish I could just feel steady in the middle of a hectic day,” this is one way to actually train that skill. It’s not magic, just a simple tool that helps you practice calm on demand.
Official product page: https://www.heartmath.com/breathsciencelab
Affiliate note: If you buy through my link, I may earn a small commission at no extra cost to you. I only recommend tools I trust.
Heads up: Check the official page for current bundles or promos.