The first step of how to of biofeedback means getting a biofeedback device.
Direct heart rate is no good goal. Doing biofeedback on heart rate variance is better.
I also read that elite military units visualize to remain calm and carry out complex tasks despite incredible stress (for instance, bomb squad members with heart rates lower in the presence of a bomb than on an average afternoon at the base).
I'm not sure whether you want a bomb squad to have a heart rate that's lower than normal.
Has anyone read any specific how-to books on the topic, i.e., here are step-by-step instructions for visualizations, lowering heart rate, mental clarity, etc?
Step-by-step instructions are not how you achieve the kind of results of Phelps or the bomb squat. Both are done through the guidance of coaches.
To the extend that the main way I meditate has steps it has three:
Among those (3) is obvious in meaning. (1) takes getting used to and is probably not accessible by mere reading. Understanding the meaning of (2) takes months.
Thanks for your reply.
Can you point me to any articles/sites about biofeedback devices? Have you done biofeedback yourself?
Perhaps you're right about the bomb squad heart rate, maybe a moderately raised rate would be a proxy for optimal/peak arousal levels. However, I'd guess that a little too much calm is better than overwhelming panic, which would probably be a more typical reaction to approaching a bomb that's about to explode.
I agree that a coach would be better, but a book is a more practical option at the moment.
(this may sound snarky, but i...
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