Heart Rate Variability (HRV) Training
Increase nervous system flexibility and emotional regulation for greater calm, clarity, and balance.
About the Course
In this 4-week program you will learn the science of HRV and how you can train your nervous systems to be more flexible and resilient, increasing your ability to manage stress, anxiety, and emotional reactivity and to prevent and recover from burnout.
The program combines practical skills, compassionate coaching support, and plenty of practice and troubleshooting to help you learn to shift from sympathetic (fight-or-flight) mode into parasympathetic (rest-and-restore) mode and to integrate the practices into daily life.
This is not a therapy group. We focus on practical neurobiology to help you understand why your brain and nervous system react the way they do, and HRV coherence skills to interrupt and repattern your body's stress response.
Each week includes:
A live training session
Downloadable handouts and worksheets
Guided practices
Session replays (content-only recordings, participant recordings will not be included)
Who This Training Is For?
This course is a good fit if you:
Feel like your nervous system is always “on”Are emotionally or physically drained by work, caregiving, or the worldHave tried meditation but struggle to quiet your mindWant science-based tools that are practical and easy to incorporate in daily lifeAre curious about the connection between heart, brain, emotion, and regulationWant to feel more grounded, present, and steady in daily life
No scientific knowledge or prior experience with HRV, biofeedback, or nervous system work is required. Truly!
Why HRV?
Heart Rate Variability (HRV) is one of the strongest, research-supported indicators of nervous system flexibility. It reflects how well your body can respond to challenge and then return to balance.
Higher HRV is associated with:
Greater emotional regulationBetter ability to respond to and recover from everyday stressesClearer thinking and decision makingDeeper and more restorative sleepFeeling more grounded and presentIncreased ability to manage emotional reactivity
In this training we focus on your nervous system, not your narrative. It’s like taking your nervous system to the gym!
Course Modules
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Week 1 – Stress and Your Nervous System
What stress it, how it shows up in your body and brain, and how it impacts your well-being -
Week 2 – From Fight-or-Flight to Rest-and-Restore
Learn how to shift your nervous system out of survival mode and into a state of healing, balance, and restoration -
Week 3 – Working with Stress in Real Life
Apply what you’ve learned to everyday situations—and learn to manage stress in the moment as you go through your day -
Week 4 – Integration, Resilience, and the Heart-Brain Communication
Bring it all together and learn how to heart-brain communication can help you sustain nervous system resilience over time, with greater peace, ease, and self-compassion.
What’s Included
✔ Live weekly Zoom sessions (accessed through Thinkific)
✔ Downloadable handouts and exercise sheets
✔ Guided nervous system and breathing practices
✔ Clean replay recordings focused on content (not participants)
✔ A supportive, non-judgmental learning environment
Technology: What’s Required (and What’s Not)
You do not need an HRV device or app to benefit from this course.
All core learning and practices can be done without technology.
Optional Inner Balance HRV personal training devices can be used as supports, not requirements, for participants who are curious about biofeedback and real-time data.
The focus is always on awareness, regulation, and lived experience—not the technology.
The (optional) Technology
The skills you learn in this course are practical and you can use them anywhere. They are body-based practices that synchronize heart, brain, breath, and emotions—no special equipment is required.
Real-time data with the Inner Balance sensor
If you like data, the optional HeartMath® Inner Balance™ is a personal HRV training app and sensor system that displays your heart rhythm patterns in real time. As you adjust your breathing and emotional focus, you can watch your heart rhythm shift from stress to greater coherence.
This makes your inner experience visible—and gives you the ability to change it intentionally.
Build Real-World Resilience
The technology is optional. You already have everything you need to train your nervous system to return to coherence more quickly and more often, but if you like data, the Inner Balance sensor and app can be a great addition.
Once you enroll for the course I will be in touch to see which device is best for you.
Your Instructor
With over a decade of experience in the mental wellness field, Judy blends practical neuroscience, positive psychology, heart-focused practices, and real-world skills to help transform even deep-seated patterns of thinking, feeling, and reacting.
FAQ
Is this therapy?
No. This is an educational training focused on nervous system awareness and self-regulation.
Do I need the Inner Balance app or an HRV device?
No. HRV tools are optional. You can fully participate and benefit without them.
How much time does this take each week?
Weekly 1-hour live sessions plus short daily practices. The course is designed to fit into busy lives.
Are sessions recorded?
Yes. Replays focus on teaching content only and do not include participant video.
Who should not take this course?
If you are in acute crisis or need clinical mental health care, this course is not a replacement for professional treatment.
What people are saying
"This course is brilliant! I have done lots of workshops and training on a variety of 'self-help' topics. This is one of the best I have seen.”
“I left the program feeling more grounded and better able to handle the stressors. This approach is better than anything else I tried."
“I am less reactive, less fearful, more confident and living more authentically and with ease. Simply life-changing!"
Stress and Your Nervous System
Your nervous system is always responding to what’s happening around you and within you.
When stress, uncertainty, or persistent self-critical dialogue overload the system, it can get stuck in survival mode—changing our ability to perceive things accurately and making calm, clarity, and balance harder to access.
Over time, chronic stress can impact our physical, mental, and emotional well-being.
Understanding how your nervous system responds to stress is the first step. The next is learning how to notice those responses in real time—and work with the system to shift your nervous system state from fight-or-flight back to rest-and-restore.
Ready to start the year with greater calm, clarity, and emotional balance?
Registration opens in January.
Join the waitlist to reserve your spot.
Understanding how your nervous system responds to stress and shifting your nervous system state from fight-or-flight back to rest-and-restore are essential steps in learning to manage your stress response. This course will give you the perspectives and skills you need to feel more in control.