Inner Balance User`s Manual
Contents
1. Then you will see the Login button for HeartCloud Setting up an account will enable you to syncronize Session Data across all your devices earn trophies and receive helpful tips on training If you choose to skip this step at this time you can set up and login at any time from within Settings gt Login and Sync Help To access Help at any time tap the Help Icon in the upper right of your screen or tap and hold the screen Tap the icons to access the Help features Session Standard Display Tap an Information Icon to learn more about a particular feature on the current screen Swipe left or right to access different views during a Session Overview Quick Start Done gt Inner Balance User s Manual Rev 7 14 Page 3 Getting Started Please attach the sensor now to the charger port of your iOS device and clip the ear pulse pickup to the center of your ear lobe Now tap once to activate the menu bar with the Start and Stop button Tap Start to begin your session If mood selection is on it comes up first Please see Settings on the next page to turn this feature off There are several different screens that are active during a training session You may select i between them Their layout will differ somewhat between iPhone and iPad See Settings to toggle on or off the Session views The top of the screen initially shows your Pulse then switches to your Heart Rate Variability HRV pattern HRV will show2. AIS Table of Contents WECOME Al ANS eis a EAE E 3 FAS o AA E T TA E E AAEE E A EE AEE EEEE TE 3 GEMT t g sie Enea ee ere ene eee eee ee eee eee eee ee ee ee 4 Change any of your Settings to CUSTOMIZE 00 0 0 ceccceeccceeeeeeeeeeeeeeeeeeeeeseeeseeesaueeseeseeesseeeseeesaeeeas 5 SOClal Media ANG SNANING acc cns ceecasncecrenssencaserenaieesaapaeedesesaaesiepenascecenneteebaneseanczegeaaneciansbeneneaehteaeaesanates 6 PREM SC SSIOMN 5 canncuscatoasnonuenseesicdanedasestessneadessaaiennendnedaceqnaincttaceaanenenncqnatece vs tnctsaseaanotanenandeceaenteasenesdaccess T Slopa Session and REVIEW serscrereetin creea EEEE EE E A 8 BS SS TID e E E E 8 Goals Awards and Progress Tabs scsiesstedasocennasndeseanscdicadateeaotanontbesadmdnseianiansecaannweeasedeniateasatanans lt tivauas 9 JONA UNO eer E A E E E E A E A A 9 FS MIG ONS a a A E E R E E E A deci 10 RO COUO eae EEEE E EE EEEE A E EEEE 10 DEA ee E E E E S 11 TOONIGA aee AE E EE E A ee ee eee ee 11 Inner Balance User s Manual Rev 7 14 Page 2 Welcome to Inner Balance We invite you to start on a journey to improve your Inner Balance and the alignment between your heart mind and body using HeartMath techniques which have already benefitted hundreds gaHeariMath of thousands of people On this journey you will gain improved well being vitality clarity of thought access to your heart s intuition and a more balanced response to stressful situations and challenges Inner
3. Balance can be installed on iPhone 4 iPhone 4S and iPhone 5 iPhone 5C iPhone 5S v iPhone 6 and iPhone 6 Plus Note that Inner Balance is optimized for iPhone 5 or newer Inner Inner Balance Balance can also be installed on iPod touch 5th Generation iPad 2 iPad 3rd Generation iPad Mini iPad 4th Generation and iPad Air iOS 6 1 or higher is required This manual shows views of the app as they display on iPhones with iOS 7 installed Apple does not permit the use of iOS 7 features and interface elements on iOS 6 If you are running iOS 6 please see v2 1 of this manual If you install on iPad or iPod your views may be slightly different Rotating to landscape view is only available on the iPad To purchase the Inner Balance Sensor for iOS tap the Buy Now button from within the app or go to the HeartMath Store It is also available on Amazon com and through various other retail locations or HeartMath Distributors Coaches and Trainers First Launch When launching the Inner Balance app for the first time it will display a quick overview of its elements At the end of the overview you may choose whether to continue to see the overview on each launch or not Next you will see a Quick Start Guide with the option to disable this feature from displaying on each launch Navigation between sections in a tab is generally done by swiping the screen The major views of Inner Balance are controlled through the tabs at the bottom of the screen
4. a smooth rhythm when you are in the state of Coherence or Inner Balance The small dot below the HRV rhythm indicates your Coherence Level red for low blue for medium and green for high The colored display in the center of the screen helps you pace your breath to increase your coherence The red blue and green squares on the border of the circle are added every 5 seconds and show you how much time you have spent in low medium or high Coherence wt O amp Coherence is the degree of order harmony and stability occurring in your autonomic nervous system and higher brain centers A more coherent HRV pattern reflects efficient or optimal function which is related to the ease and flow of energy and information flow in your nervous system and between your heart and brain An erratic incoherent HRV pattern reflects stress and energy drain The HRV or heart rhythm pattern informs the brain how the heart and body feels and affects brain centers involved in decision making and your ability to maintain composure especially in challenging or stressful times Coherence is not just relaxation It is the synchronization of the activity in the parasympathetic and sympathetic branches of the nervous system It reflects a calm yet energetically present and aware state The practice of heart coherence with the Inner Balance app facilitates mental functions It opens more access to your higher intelligence and improves focus creativity in
5. 8006 o 10 min session today Feeling 06 09 12 07 59P me ZI XICIVIBIN Mp ATSTDEIFIGIHEJIKEL 9 all Gs 123 Q space R Journa return Progress lt Review Progress Q September 24 2011 to September 22 2013 Achievement 566 DAI AL 118 Average Coherence Score fees 2 8 0 0 Level The Mood Selection Visibility is controlled in Settings By default you can choose the emoticon that matches your mood You can have it prompt you when you start a session stop a session or enter a new Journal entry If you did not select an emotion it will display as a gray icon On the Journal tab you can add edit or delete Journal entries to document your journey and moods Use the icon in the upper right corner to add new entries Tap the Edit Entry button to add text Slide to the left on a Journal entry to delete Inner Balance User s Manual Rev 7 14 Page 9 Reminders Use the Settings feature to add encouragement Reminders to use your Inner Balance Reminders will be displayed periodically on your device home screen To delete swipe to the left on the gt icon Done Settings lt Settings Reminders lt Back Reminders Image Clear SET REMINDERS ee Add Reminder 25 3 30 PM Session Display Options Mood Selection Visibility Reminders Reminders Reminder created Sharing Vibrate Login and Sync Reset HeartCloud The HeartCloud is more than just a
6. chievement on the app displays You may want to set a daily Achievement Goal for yourself An Achievement Score of 300 points per day is a good place to start This could be accumulated in a single session or split across two or more sessions depending on your schedule or preferences Also on the detail screens you see these graphs right below the Score Board HRV is Heart Rate Variability This is the normally occurring beat to beat changes in heart rate Analysis of HRV is an important tool used to assess heart brain interactions and autonomic nervous system dynamics function synchronization and balance HRV is considered a key indicator of aging cardiac health resilience and overall well being Coherence Over Time COT charts your Coherence Scores over the entire length of the session The chart is updated every 5 seconds with each new score The background of the chart reflects the Coherence Level Thresholds for the current Challenge Level Setting red low blue medium green high When you achieve higher levels of Coherence Scores the plot window will auto scale and the red and blue portions will get smaller Pulse data is collected from the sensor and shown on the Pulse graph Your heart rate is also displayed right below this chart in beats per minute The Spectrum graph displays a mathematical transformation of the heart rhythm data into its frequency components The slowest low frequencies are shown on the left hand side of the g
7. e Mini Breath Pacer on the bottom of the other screens For most people a setting of one breath cycle every 10 seconds is most effective at increasing heart coherence e The Session Timer will play a chime at a designated point in time during your session e Select an image for My Inspiration by choosing a photo that evokes positive or good feelings from your library to display and motivate you e In Session Display Options you may toggle on or off each individual Session View This allows you to skip a view that you do not want to use It also lets you toggle on or off the display of the Coach Mini HRV and Mini Breath Pacer e Mood Selection Visibility has three options that can be toggled on or off to control the pop up Before a Session After a Session and On New Journal Entry e Choose a Theme to use a different background color for the Session views e Reminders can be set daily or weekly to receive this notification Take a moment to create your Inner Balance e Vibrate can be turned on at session start session end and on Coherence change e Login and Sync will display the following Keep me signed in use WiFi only for Sync Sync Session Data and Log Out if you are connected to HeartCloud or simply Log In if you are not connected e You can also find the version of the app and sensor if it is requested by Support Inner Balance User s Manual Rev 7 14 Page 5 Social Media and Sharing T Click this icon in the middle of bottom o
8. f your screen to access Social Media and share comments on Facebook Twitter or Email Using the Settings Icon you can select which session metrics you wish to share by toggling on or off lt Settings Sharing SELECT ITEMS TO SHARE Achievement e Average Coherence e Coherence Percentages Session Length Session Level e You will need to be logged on to third party applications such as Facebook or Twitter and in some cases allow specific access to share lt History Session Report April 02 2014 10 52 AM Percentage of Time Spent in Each State of Coherence Level Low Mei n Coherence Over Time y Gi Mail Twitter Facebook Cancel Inner Balance User s Manual Rev 7 14 Page 6 Run A Session Detail Session screens plot the Coherence Over Time Pulse Heart Rate HRV Rhythm and the Power Spectrum You will also find unless disabled in settings a small breath pacer in the form of a moving ball at the bottom of the screen These are the screens you can slide through while running a session Session SESSION 2 Session 2 Session Session 2 HRV Cc Achievement oherence Length Achievement ea Laaa Ca MAIDA WV ie a SA I 4 Hy Ags 1 eee eR ence Ov Breathe with the breath pacer Tap to end your session eeese eeee tt g O wt O amp Review Journal HeartCloud Session Review Journal HeartCloud The two screens to the right above display a number of metrics for yo
9. nt to set a daily Achievement Goal for yourself an Achievement Score of 300 points per day is a good place to start This could be accumulated in a single session or split across two or more sessions depending on your schedule or preferences Heart Coherence Coherence refers to your internal order or harmony Increased Coherence enables better balance greater health and new levels of creativity resilience and productivity Coherence Indicator The small colored circle near the top of the Session View Reflective of your state of Coherence over the last 60 seconds it indicates your current state of Coherence Green for High Blue for Medium and Red for Low Coherence Score A measure of the degree of Coherence in the heart rhythm pattern A Coherent heart rhythm is a stable regular repeating rhythm resembling a sine wave at a single frequency between 0 04 0 24 Hz 3 15 cycles per minute The scoring algorithm continuously monitors the most current 64 seconds of heart rhythm data and updates the score every 5 seconds The more stable and regular the heart rhythm frequency is the higher the Coherence Score Scores range from 0 16 With practice and regular use you will begin to notice your normal Coherence Score level and how it fluctuates when you have more or less focus and when you experience greater levels of inner balance Use your score range as your guide to setting the Challenge Level and Achievement Goal Coherence Score Guide 0 5 Ba
10. place to view your session data across multiple devices and programs It s a whole new community that shares achievements awards and encouragement Select the HeartCloud tab to connect and view your sessions Goals and Achievement scores Daily Coherence Ratio Achievement Totals and Community Achievement Scores are all visible by swiping upward Your Latest Awards and additional Tips and Announcements are also viewable Tap the blue list icon to see other Heart Cloud options tt HeartCloud tt HeartCloud HeartCloud community total achievement in the last HeartCloud community total achievement in the last 24 hours 44 949 24 hours 564 086 HeartCloud B HeartCloud tt Latest Sessions Review High Medium Awards Low Training 7 Level Profile Langin HeartMath Achievement Device Nov 14 Nov14 Nov14 Nov 13 oe iv al a D al a M Session Review Journal HeartCloud Session Review Journal HeartCloud Inner Balance User s Manual Rev 7 14 Page 10 Technical Details Achievement Score The sum of your individual Coherence Scores during the length of a session It can be improved by achieving higher Coherence Scores and the length of time spent in Coherence during the session It is the total of all Coherence The scoring algorithm updates your Coherence Score every 5 seconds during an active session and adds them together giving you a sum which is called Achievement on the app displays You may wa
11. raph and faster high frequencies on the right As the heart rhythm becomes more Coherent the frequency distribution becomes more concentrated into a signal peak The Spectrum is updated every 5 seconds Inner Balance User s Manual Rev 7 14 Page 7 Stop a Session and Review To stop your session tap once to activate the menu bar with the Start and Stop button Tap Stop to end your session When the session is stopped you will see this summary view below It is similar to the detail of the History views below lt Session Results Q Excellent You re doing very well Percentage of Time Spent in Each State of Coherence Level Low Medium High o 64 00 00 01 30 03 00 ession Review Journal HeartCloud Review Tab Select the Review Tab to access your session History Progress Awards and Goals Coherence Builder A new award has been earned Tap the History Tab to see your list of sessions lt Review History Select a Session from the list to see the Session Report Date Length Coherence Achievement To Delete a Session tap and slide to the left on the session you wish to delete Apr 02 1 17 0 5 6 iw a The Coherence Score displayed in the History view is an average of the Coherence Score a lak a N throughout the entire session It will differ from the last Coherence Score displayed in the Session ai l view Apr 02 1 08 0 5 5 Apr 02 4 09 0 8 30 Apr 02 1 15 0 7 8 9 D Se
12. sic good beginner level 1 0 Good 2 0 Very good 3 0 Excellent Challenge Level These settings are thresholds for the levels of Coherence that determine if you are in low red medium blue or high green Coherence There are four different Challenge Levels 1 2 3 and 4 As your Coherence Score rises you shift from one range low med or high to the next The Coherence Score threshold between the three ranges is gradually increased at each higher Challenge Level The following table and figure shows the threshold setting for each Challenge Level Coherence and Achievement Scores are not affected by the Challenge Level Setting 8 Challenge Level Thresholds Low Med Med High 5 1 0 5 0 9 a Jw 0 6 21 9 4 E High Jtt 1 8 40 ittir A0 60 3 E Medium E Low 2 1 0 1 ox x 3kkKkK AkKkKkK Challenge Levels Coherence Over Time is a graphical display that charts your Coherence Scores over the entire length of the session The chart is updated every 5 seconds with each new score The background of the chart reflects the Coherence Level Thresholds for the current Challenge Level Setting red low blue medium green high When you achieve higher levels of Coherence Scores the plot window will auto scale and the red and blue portions will get smaller Inner Balance User s Manual Rev 7 14 Page 11 Coherence Over Time 6 1 2 1 0 6 17 00 17 30 18 00 18 30 19 00 19 30 Coherence Ratios A se
13. ssion Review Journal HeartCloud Inner Balance User s Manual Rev 7 14 Page 8 Goals Awards and Progress On the Review Tab tap Goals to see our initial set of personal goals Tap Awards to see any Awards that you achieve Tap Progress to see Achievement Average Coherence Score and Challenge Level Goals lt Review Goals Goals 1 Practice three times a day for at least 5 minutes 2 Your goal is to achieve 1000 points per day 3 Once a week add a 15 minute session to build your Coherence Baseline and resilience 4 Increase the challenge level when you achieve 80 90 coherence in your sessions v iej Session R Journal I HeartCloud Journal ro Training Journal lt Feeling better sessions seem 06 24 12 07 59P Hanging in there not much to 06 21 12 06 59P Stressed Stressed Stressed 06 20 12 05 59P Don t know why I m so tired 06 18 12 04 59P Stuck in traffic for the last 06 17 12 07 59P Did two sessions today going 06 14 12 06 59P Did a morning session Feeling 06 11 12 05 59P Slept great last night Awards lt Review Awards Lifetime Achievement 987 246 Done Training Journal Feeling better today multiple daily sessions seem to be doing the trick as far as my stress levels Need to remember to do at least one two sessions per day to reach my next goal QUWFETREITTY FUP FOUR 06 10 12 04 59P gt 6660
14. ssion summary of the amount of time as a percentage of the total session length in each of the three Challenge Level ranges For example in the session below the Coherence Ratio Display shows 2 low 5 medium and 93 high This score will be affected by your challenge level settings Percentage of Time Spent in Each State of Coherence Level Low Medium High 28a 93 Heart Rate Variability HRV The normally occurring beat to beat changes in heart rate Analysis of HRV is an important tool used to assess heart brain interactions and autonomic nervous system dynamics function synchronization and balance HRV is considered a key indicator of aging cardiac health resilience and overall well being Power Spectrum A mathematical transformation of the heart rhythm data into its frequency components The slowest low frequencies are shown on the left hand side of the graph and faster high frequencies on the right As the heart rhythm becomes more Coherent the frequency distribution becomes more concentrated into a signal peak The Spectrum is updated every 5 seconds For a more in depth explanation please see ntto www_ heartmath ora research science of the heart heart rate variability htm Low Coherence High Coherence Spectrum Spectrum 319 240 q k ah io zz eae 0 Hz 1Hz 2Hz 0 Hz 1 Hz 2 Hz Page 12
15. tuition and decision making After being in Heart Coherence we perform better We feel more confident positive calm yet energized Inner Balance User s Manual Rev 7 14 Page 4 Change Any of Your Settings to Customize Access the settings by tapping the icon in the upper left of the screen lt Done Settings Done Settings lt Settings Display lt Settings Display BREATH PACER SOUND EFFECTS VOLUME Seve VISIBILITY Volume C A k ie ne Mandala gt Coach C 1 lt Chaser C dai Dragging the slider to the right increases the Mini HRV C Coh Ch Oni interval between each breath oherence Change On irati ai i 3 My Inspiration gt Mini Breath Pacer C SESSION TIMER MUSIC VOLUME HRV amp Coherence C Timer THEME Volume C Pulse amp Spectrum C 5 minutes Edit 4 4 Play a sound when a set amount of time has VISIBILITY Soundtrack Clear Select elapsed Default Coach C MY INSPIRATION Mini HRV C Challenge Level Image Clear Select e Sound effects volume can be increased decreased or turned off e Sound effects volume can also be set to only sound when your current Coherence changes e Music volume can be increased decreased or turned off e Select your own soundtrack to enhance your Coherence while running sessions e Challenge Level can be set to one of four levels represented by number of stars e The Breath Pacer Speed is the speed of movement of the Mandala in screen 1 the Chaser in screen 2 and th
16. ur training The Score Board includes Coherence Length and Achievement Coherence in the purple section is your current Coherence Score This is a measure of the degree of Coherence in the heart rhythm pattern A Coherent heart rhythm is a stable regular repeating rhythm resembling a sine wave at a single frequency between 0 04 0 24 Hz 3 15 cycles per minute The scoring algorithm continuously monitors the most current 64 seconds of heart rhythm data and updates the score every 5 seconds The more stable and regular the heart rhythm frequency is the higher the Coherence Score Scores range from 0 16 Typical scores range between 3 0 6 5 but values as low as 0 0 and higher than 10 0 are not uncommon With practice and regular use you will begin to notice your normal Coherence Score Level and how it fluctuates when you have more or less focus and when you experience greater levels of Inner Balance Use your score range as your guide to setting the Challenge Level and Achievement Goal The pink section is the length of your Session The Orange section shows your Achievement This is the sum of your individual Coherence Scores during the length of a session It can be improved by achieving higher Coherence Scores and the length of time spent in Coherence during the session It is the total of all Coherence The scoring algorithm updates your Coherence Score every 5 seconds during an active session and adds them together giving you a sum which is called A
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