Welcome to Inner Balance Balance
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1. sessions seem to be doing the trick as far Hanging in there not much to as my stress levels Need to remember to do at least one two Stressed Stressed Stressed 06 20 12 05 59PM sessions per day to reach my next goal Don t know why I m so tired Stuck in traffic for the last Did two sessions today going Did a morning session Feeling 06 11 12 05 50PM QIWIEIRITIYIUI ITOJP Slept great last night 10 min session today Feeling T AISIDIFIGIHIJI KI L 06 09 1 7 49 ZXCVBNM amp ie all hs 123 SR Q space return Session Review uma te D G HeartCloud 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 9 Inner Balance v3 User Manual April 2014 Inner Balance 3 1 User Manual v3 1 Reminders Use the Settings feature to add encouragement Reminders to use your Inner Balance Reminders will be displayed periodically on your device home screen Done Settings Image Ch Session Display Options Mood Selection2. Apr 02 1 17 0 5 6 icu 4x us A The Coherence Score displayed in the History view is an average of the Coherence Score porc amer throughout the entire session It will differ from the last Coherence Score displayed in the Session al E view Apr 02 1 08 0 5 5 Apr 02 4 09 0 8 30 DIGG o o A o NS MN Z Je co 8 Inner Balance v3 User Manual April 2014 Inner Balance 3 1 User Manual v3 1 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 Awards Progress eeeoo Carrier F 2 24 PM 9256 eeco Carrier F 2 24 PM 82 eeeoo Carrier F 2 24 PM 82 SD lt Review Goals lt Review Awards E lt Review Progress Q Lifetime Achievement September 24 2011 to September 22 2013 1 Practice three times a day for at least 9 87 246 Achievement 5 minutes 566 2 Your goal is to achieve 1000 points per day 342 3 Once a week add a 15 minute session to build your Coherence m Baseline and resilience 4 Increase the challenge level when you achieve 80 9096 coherence in your sessions X n X Uu X n He HeartCloud Journal eeeco Carrier F 2 24 PM 82 M eeeco Carrier F 2 24 PM 82 BED Training Jounal Done Training Journal Feelin tter ion m ae 9 oc dean giai ox Feeling better today multiple daily
3. Ww Inner Balance 3 1 User Manual v3 1 Table of Contents li eICONE TO INNS BAINO Eee 3 a S E A E E E ee ee E E ee ee ee eee ee eee eee 3 INCI eS PEE A Tom 4 Change Any of Your Settings to Customize eese nennen rnnt te tta ta tata teste tta tata te asas sa sas segre sss sogS 5 oocial Media dpd SIT Mee ine ne ee A N MM MN 6 RURA oS SO IER m 7 SIO PD eA SSO and REVIEW anaiena a aE aaa 8 BGC A E E ee eee ee 8 COIS FAW AGS apnd POT ES aA E TE E E 9 Vatian e T E E EEA E E E E E A E E E E erence saacivtgecas 9 FEO E E E E A E AA gt E AA 10 Wi TMS TE OS ea A E E E E E 11 2 Inner Balance v3 User Manual April 2014 Inner Balance 3 1 User Manual v3 1 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 ga HeanMath 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 No Service gt 11 06 AM um Inner Balance can be installed on iPod touch 4th Generation iPod touch 5th Generation S iPhone 3GS iPhone 4 iPhone 4S and iPhone 5 iPhone 5C iPhone 5S iPad 2 iPad 3rd Inner Balance Generation iPad Mini iPad 4th Generation and iPad Air iOS 6 1 or higher is required This manual shows views
4. Visibility Reminders sharing Vibrate Login and Sync Reset HeartCloud The HeartCloud is more than just a 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 asec Caner gt 224 PM i Boon m s tt HeartCloud e HeartGloud community total achievement in the last 23 hours 44 049 HeartCloud B Latest Sessions High 96 Medium 96 Low 95 Level Length Achievement Dewvica 10 Inner Balance v3 User Manual April 2014 Inner Balance 3 1 User Manual v3 1 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 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 s
5. AAN AA 220 eee 01 02 57 a 4 ant 5 N C 1 68 BPM 3 30 04 Breathe with the breath pacer Tap to end your session TELE CEEE li lt ul i o ui ff ab O o ot i o VOVIGM urna wtCloud Review urna eartCloud ae spel The two screens to the right above display a number of metrics for your 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 du
6. C Average Coherence Coherence Percentages C Session Length Session Level You will need to be logged on to third party applications and in some cases allow specific access to share History Session Report Qo April O2 2014 10 52 AM Percentage of Time Spent in Each State of Coherence ele WA Coherence Over Time Mail Twitter Facebook Cancel 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 6 Inner Balance v3 User Manual April 2014 Inner Balance 3 1 User Manual v3 1 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 e000 Carrier F 2 24 PM 82 BD eee00 Carrier F 2 24 PM B2 BED eee Carrier F 2 24 PM 82 BD eeeoo Carrier F 2 24 PM 82 mM eeeco Carrier gt 2 24 PM 82 m Session amp 3 Session amp Session amp 3 Session a Session amp Coherence Length Ac Coherence Length Achievement AMAAAAANANAAMAAJU MADAM AAA M
7. cle are added every 5 seconds and show you how much time you have spent in low medium or high Coherence Coherence is the degree of order harmony and stability occurring in your autonomic nervous o B 4 system and higher brain centers A more coherent HRV pattern reflects efficient or optimal function ad fo e 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 intuition and decision making After being in Heart Coherence we perform better We feel more confident positive calm yet energized 4 Inner Balance v3 User Manual April 2014 Inner Balance 3 1 User Manual v3 1 Change Any of Your Settings to Customize Access the settings by tapping the icon in the upper left of the screen eeeco Carrier g
8. ession 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 Basic good beginner level 1 0 Good 2 0 Very good 3 04 Excellent Challenge Level These settings are thresholds for the levels of Coherence that deter
9. mine 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 55 1 0 5 0 9 2 0 6 2 1 9A B High 3x 1 8 4 0 5 a Fb d d d 4 6 0 53 Medium B Low 1 2X x Q 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 11 Inner Balance v3 User Manual April 2014 Inner Balance 3 1 User Manual v3 1 Coherence Over Time 6 1 2 1 0 6 17 00 17 30 18 00 18 30 19 00 19 30 Coherence Ratios A session summary of the amount of time as a percentage of the total session length in each of the three Challenge Level ranges For example i
10. n 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 DIES 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 aM m PETITUM go eae 0 Hz 1 Hz 2Hz 0 Hz 1 Hz 2 Hz 12 Inner Balance v3 User Manual April 2014
11. ng 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 inner Balance Take a moment to f No Service 12 30 PM Settings Reminders SET REMINDERS Mossages cl p u 12 35 PM Every day Weather Maps Ramincders ch Passbook Productivity 12 40 PM Wednesday sm R Contes Alas maeeced Add Reminder eo Np 5 Inner Balance v3 User Manual April 2014 Inner Balance 3 1 User Manual v3 1 Social Media and Sharing z Click this icon in the middle of bottom of 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 No Service 1 50 PM lt Settings Sharing SELECT ITEMS TO SHARE Achievement
12. 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 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 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 yo
13. ring 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 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 Pul
14. se 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 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 7 Inner Balance v3 User Manual April 2014 Inner Balance 3 1 User Manual v3 1 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 eeeco Carrier F 2 24 PM 82 END lt Session Results 2 Excellent You re doing very well Percentage of Time Spent in Each State of Coherence Review Select the Review Tab to access your session History Progress Awards and Goals Qi Coherence Builder A new award has been earned ste MS n u chs E Session Revit Joumal ea HeartCloud Tap the History icon to see the list of sessions lt Review History Q Select a Session from the list to see the Session Report ToDeletea Session tap and slide to the left on the session you wish to delete
15. t 2 24 PM 82 WED No Service 10 26 AM gt No Service 10 27 AM No Service 10 27 AM gt lt Done Done Settings lt Settings Display lt Settings Display BREATH PACER SOUND EFFECTS VOLUME SESSION VIEWS VISIBILITY Volume 5 10 15 20 25 30 TREET m 5 4 4 der to the riaht ir I Chaser Mini HRV C Coherence Change Only terval each breat My Inspiration C Mini Breath Pacer q MUSIC VOLUME SESSION TIMER HRV amp Coherence C Volume Timer THEME Pulse amp Spectrum C bk 5 minutes Edit Soundtrack v Play a sound when a set amount of time has VISIBILITY elapsed Default Coach Challenge Level MY INSPIRATION Mini HRV C Image Clear Select BREATH PACER MEME a 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 the 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 duri
16. ur screen or tap and hold the screen eeecc Carrier F 2 24 PM i 82 W 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 3 Inner Balance v3 User Manual April 2014 Inner Balance 3 1 User Manual v3 1 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 off eeeccCamie 224 PM xm There are several different screens that are active during a training session You may select zt Session Q between them Their layout will differ somewhat between iPhone and iPad See Settings to toggle Pulse on or off the Session views e The top of the screen initially shows your pulse then switches to your Heart Rate Variability HRV pattern HRV will show 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 cir
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