Find Your Heart-Rate Variability Resonant Frequency

Finding your heart-rate variability (HRV) resonant frequency might sound like a task too complicated to achieve without expensive or very specific equipment (or both). Maybe something to be done by an expert in the HRV biofeedback field.

However, in this article, I show you a way to do it that is simple, reliable, and as affordable as technically possible (no way to do it for free, unfortunately).

Step 1. Get a Heart-Rate Variability Monitor

This is the only paid piece of gear you’ll need to get.

A “heart-rate variability monitor” might sound something very expensive, but that’s not the case. All you need to do is buy one of those chest strap heart-rate monitors, but one that specifically supports heart-rate variability monitoring.

Perhaps you already own a chest strap, but you may then find they only read your heart-rate and not the heart-rate variability. This is what happened to me. Reading the HRV is not a common feature found in your typical chest strap, so you need to look for specific models.

The most popular models are:

• Polar H10
• Polar H9

Because I am not made out of money, I went with the H9.

I wondered if I would lose anything by not going with the more expensive model, but if I did, I am not aware of it — what I’m trying to say is that I am happy with the H9, and found it to be more than enough for finding my resonant frequency.

Also, you probably won’t find cheaper HRV straps than this one. So, go with the H9.

Step 2. Download a free Heart-Rate Variability App

Now that you have the HVR monitor, you need some software to make it useful.

My research led me to the EliteHRV app. I am not affiliated with it.

I think it’s the best and most complete app focused on the heart-rate variability metric. It has some paid features, but for what we are looking for, the free version is enough.

It is also compatible with the Polar H9 chest strap.

• Download EliteHRV for Android here.
• Download EliteHRV for iPhone here.

Step 3. Conduct Multiple Tests

Now that you have the app installed on your phone, follow these instructions:

1. Turn on the phone Bluetooth
2. Put the HRV strap around your chest.
3. In the app go to Biofeedback > Custom Breathing

Now comes the part where you have to setup the custom breathing session.

We know that for the average person the heart-rate variability resonant frequency is 0.1 Hz. We also know that this frequency can vary between 0.075 Hz to 0.12 Hz, depending on the person’s height.

So, when setting up the custom breathing sessions, you will want to breathe at different frequencies and see which one results in higher heart-rate variability readings.

However, the session settings don’t allow you to select frequencies, only inhalation and exhalation times. So I made a table that converts those times into frequencies:

Inhalation Time	Exhalation Time	Corresponding Frequency
6.6 s	6.6 s	0.075 Hz
6.2 s	6.2 s	0.08 Hz
5.9 s	5.9 s	0.085 Hz
5.5 s	5.5 s	0.09 Hz
5.3 s	5.3 s	0.094 Hz
5 s	5 s	0.1 Hz
4.7 s	4.7 s	0.104 Hz
4.5 s	4.5 s	0.11 Hz
4.3 s	4.3 s	0.116 Hz
4.2 s	4.2 s	0.12 Hz

Your task is to record yourself breathing at different frequencies, and preferably do it multiple times for the same frequency too (I know, it’s a lot of work, but it produces more reliable results).

For each session, jot down the following information:

1. Inhalation and Exhalation times, so that you know which frequency they correspond to.
2. Average Heart-Rate Variability readings
3. Peak Heart-Rate Variability readings.

Then you can compare your results. The frequency with the highest average and peak readings – especially if these results are consistent across multiple sessions – is your resonant frequency.

My Results

For your reference, here are some illustrative results from my own readings.

Frequency	Avg. HRV	Peak HRV
0.05 Hz	52	60
0.077 Hz	66	74
0.083 Hz	66	73
0.09 Hz	63	69
0.1 Hz ⭐	69	81
0.11 Hz ⭐	69	82

Multiple tests have shown that breathing at 0.11 Hz results in both a higher average and peak heart-rate variability, so that’s where my resonant frequency is located.

What’s Next?

Syncing your breath to your unique resonant frequency can help you maximize yourself.

But!

There are more practical ways to do it, and less practical ways to do it.

For me, the most practical method involves using audio guiding tracks that are easily accessible as mp3 files, like this:

Here’s why I prefer using mp3 files:
✅ I frequently sync my breath to my resonant frequency to fall asleep more easily. Since mp3 files can be downloaded to my phone, I can play them without an internet connection, reducing my exposure to artificial wireless radiation during the night.
✅ Audio player apps let me play mp3 files with the phone screen off, allowing me to sleep in a dark environment.
✅ I can set the audio player to stop playing after a while, letting me transition into a silent bedroom, and without draining the phone’s battery from continuous playback throughout the night.

Now, let’s talk about why audio guiding tracks are superior to visual ones:
✅ You can synchronize your breath with sound as you fall asleep—something that’s impossible with images.
✅ You can engage in breathing exercises while multitasking (like driving or washing dishes) using sound, but images require full attention.
✅ The process of syncing your breath to audio creates a deeper focus and connection with the breathing practice, something that visuals simply can’t match.

Here’s why the Sonofields Guiding Tracks are the best tracks to synchronize your breath to:
✅ They offer multiple frequencies ranging from 0.05 Hz to 0.12 Hz in precise increments of 0.005 Hz. Plus, I welcome community requests for even more finely-tuned tracks!
✅ They have been designed to have a soft clicking sound that is pleasant and musical to listen to (for the best experience, you should listen to them at low volume, almost at the edge of your hearing).
✅ I’ve personally been using these tracks since 2019 and never get tired of listening to them.
✅ This is a brand-new product I just launched—I’m giving it away completely free to the first 500 users! Simply use code ZERO-DOWNLOAD at checkout for a 100% discount.

I’ve spend countless hours listening and breathing to these tracks. Don’t miss out on this opportunity to do the same, for free.

Stay Synced!

The purpose of SonoFields is to explore the secrets of Frequency (the Sinewave). Join the newsletter and I’ll send you some emails about:

▪ The Science: What science has been saying about brain waves and brainwave entrainment, specific frequencies like 432 Hz and 0.1 Hz, and more.
▪ The Esoteric: My ideas on geometrical and mathematical spirituality.
▪ The Practical: How to transform these ideas into practical tools.