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Biofeedback is a fancy term that means letting you know (the feedback part) what your body is up to (the bio part). Of course, biofeedback is nothing new. Getting the results of a blood test, having your blood pressure taken, or getting an EKG at your doctor’s office are all examples of medical biofeedback. However, these days, the term biofeedback is usually used for the electronic devices that measure your stress level or, more technically, your levels of physiological arousal.

Hard-wired to your own body

In the clinic or doctor’s office, biofeedback is a wonderful tool that can tell you a lot about your stress and, more importantly, help you learn ways of reducing that stress. Depending on the biofeedback device used, it may measure your heart rate, body temperature, blood pressure, skin conductivity (sweating), levels of stomach acid, muscle tension, and even brain activity . Each of these can be controlled to some extent, and working with biofeedback can be useful in controlling each of these functions.

Biofeedback is no substitute for learning the tools and techniques presented in these chapters. It can, however, help you use them more effectively. You may want to consult a certified biofeedback therapist who can work with you, showing you how biofeedback can help you relax and reduce your levels of mental and physical stress.

Many companies now make inexpensive home biofeedback trainers that you can purchase and use by themselves or hooked up to your computer. Again, a certified biofeedback therapist can tell you whom to contact.

Biofeedback (without the wires)

But what if you can’t afford the time or money to use biofeedback equipment? Not to worry. You can come up with your own biofeedback tools. For example:

A watch with a second hand. By taking your own pulse (on your neck or even your index finger), you get a measure of your heart rate, which varies according to your level of relaxation.

Also, by counting the number of breaths you make in a fixed period of time, you have a measure of your rate of respiration. This should decrease as you become more relaxed.

 A thermometer. Holding the bulb of a thermometer between your fingers can give you a measure of your skin temperature. Relaxing your body should raise your skin temperature.

A stethoscope. By counting heartbeats, you have a measure of your stress level. Lowering your stress should result in a lowered heart rate.

A pressure cuff. These days, a home blood-pressure monitoring device isn’t all that expensive. Lowering your stress and tension levels should result in lower blood-pressure readings.

 A mirror. The way you look can be a pretty good indicator of just how stressed you are. Furrowed brows, a clenched jaw, bags under your eyes — all can be signs of stress. Take a look!

Copyright © Allen Elkin Phd – Originally appeared in Stress Management for Dummies 2^nd edition by Allen Elkin