10 BIOFEEDBACK-BASED OPTIMIZATIONS FOR DAILY WELL-BEING
For the past few weeks, I have been optimizing my daily routine to maintain a balanced state and prevent my ego from hijacking my behavior. By using real-time biofeedback tools such as the Oura Ring and Inner Balance Coherence Plus, I have been able to track indicators like Heart Rate Variability (HRV), resting heart rate, sleep quality, daytime stress levels, and heart coherence. These metrics provide measurable insights into effective habits that make it easier to maintain a balanced state. Below are 10 biofeedback-based optimizations I have made to my daily routine that have had measurable results:
1. Time Restricted Feeding
To maximize the benefits of sleep-based fasting and make intermittent fasting easier, I have added 5 hours of fasting before and after my sleep. My current optimal eating window is from 10 AM to 4 PM, allowing me to fast for 18 hours a day without increasing my daytime stress levels. Daily intermittent fasting has also drastically improved my average HRV from the low 40s to the high 70s.
https://youtu.be/gQF09f-cZ-E?si=IYQQFs9xmZ40Sx1i
2. Consistent Bedtime
No matter how tired I am or how little sleep I get, my body always wakes up at 4:30 AM. To get enough sleep, I must fall asleep by 9 PM, which means I must be in bed by 8:30. Since keeping this consistent sleep schedule, my overall sleep quality has been improving continuously.
https://www.youtube.com/watch?v=Wk9p3dhMYdk
3. Matcha
Drinking matcha helps me stay alert and relaxed despite fasting. It also seems to increase my REM sleep and reduce my cardiovascular age. Drinking it throughout the day appears to prevent my stress levels from rising in the evening.
4. Spine Stretching
Stretching my spine before my morning and evening meditation seems to reduce daytime stress levels and improve sleep quality. I find these stretches effective and easy to do in my bedroom, as they don’t require much time or space.
https://www.youtube.com/watch?v=2X7LDuBcPMw
5. Nitric Oxide Release
Light exercises that focus on nitric oxide release also seem to reduce daytime stress levels and improve overall sleep quality. This 4-minute workout from Dr. Zach Bush doesn’t require much time or space and can easily be sustained.
https://www.youtube.com/watch?v=PwJCJToQmps
6. Forced Digital Detox
Much of my stress seemed to have been caused by my excessive use of digital devices. These devices (and apps) are engineered to capture our attention even when we are not using them. Just the state of being able to be informed causes our minds to get caught in a train of thought. I removed YouTube and Chrome from my phone (I have already deleted all social media accounts and apps), removed WiFi from my bedroom, and started to lock away my phone in a lockbox around 6 PM. This has significantly reduced my screen time leading to reduced daytime stress levels. Not having the ability to search for anything at night has improved my sleep latency and restfulness.
7. Stating my Intentions Out Loud
Vocally expressing gratitude, commitment, and setting clear intentions to stick to my disciplined habits helps me avoid getting caught in negative emotions that result in undesirable thoughts and behavior. Avoiding regret from undesirable thoughts and behavior seems to keep my evening stress levels low, resulting in better sleep. Here is what I have been saying out loud recently:
I am grateful for the health and strength that fills my body today.
I appreciate the progress I have made in overcoming my challenges.
I am thankful for the support and guidance I have received on my healing journey.
I am committed to maintaining my health and well-being with disciplined actions.
I honor my body by making choices that support my vitality.
I am dedicated to staying mindful and present in my daily practices.
Today, I will balance my mind, body, and spirit with care and attention.
I will nurture myself through mindful activities that promote harmony.
I will seek out and embrace support from my community and loved ones.
I am open to learning new ways to enhance my health and well-being.
I will approach each day with curiosity and a willingness to grow.
I will reflect on my journey with gratitude and use my experiences to stay motivated.
8. Avoiding Polarizing Discussions
Engaging in polarizing discussions like conspiracy theories, religion, and politics significantly increases daytime stress levels. I have made it a habit to avoid participating in such discussions and no longer feel triggered by others' perceptions. This enables me to watch the news or view social media posts without judgment and to understand others' perspectives with compassion rather than dismissal. Bashar’s interstellar alliance social experiment encourages this practice to raise our frequency.
https://www.bashar.org/socialexperiment?r_done=1
9. Quick Coherence Technique
Breathing through the heart, while imagining (remembering) someone I love, increases heart coherence. I practice this whenever I notice myself being unconscious of my mental state.
https://www.heartmath.com/quick-coherence-technique/
10. Love Direction
Another practice that I have found to increase my heart coherence is Bill McKenna’s “Love Direction.” Similar to Shambavi Mudra, this practice recalibrates our emotions and neurochemistry by the direction of our gaze. My heart coherence shoots up to 7 when I gaze upwards and slightly to the right.
https://www.gaia.com/video/a-simple-method-for-accessing-5d?fullplayer=feature
By making these small biofeedback-based optimizations, I have been able to create a routine that supports my well-being and helps maintain a balanced state.
