# Biofeedback [[On Tools, Skills, and Practices...]] Type: Use: [[🕯️ Grounding]] Helps with [[💡 Anxiety]], [[💡 Depression]], headaches, chronic pain, incontinence, high blood pressure, and more by teaching you to regulate your nervous system. ## How-To 1. Get to a quiet, dim, comfortable place where you can be alone. 2. Sit or lay down and get comfortable. 3. Find your pulse. 4. Count your heartbeat for thirty seconds (use a stopwatch or phone). 5. Stop counting, and just notice your heart rate. Pay attention to what it's doing, what it feels like. 6. With your fingers still on your pulse, pay attention to your breathing and take long, slow breaths. You should feel your heart rate slow down. What happens to your pulse when you breathe in? When you hold it? When you let it out? Pay attention to how your breathing changes your pulse. For many people, the heart rate increases on the inhalation and slows down on the exhalation. If this isn't true for you, that's okay, you can increase your [[🛠 Heart Rate Variability Training]] over time.