Congratulations on your purchase of Wild Divine’s Relaxing Rhythms iOS App. You have taken the first step towards experiencing the benefits provided by the relaxation techniques that are taught in Wild Divine’s “inner-active” relaxation training programs.
Wild Divine’s relaxation training products artfully combine state of the art technology with beautiful visuals, soothing sounds and effective meditation and breathing techniques to help you uncover your body’s natural ability to counter the effects of stressful situations.
This article contains basic information on using Relaxing Rhythms app for iOS devices. You can download the complete Relaxing Rhythms User Manual by clicking HERE.
Here are a few other articles that may help you get started as well as troubleshoot any issues regarding Relaxing Rhythms and your IomBlue sensors.
Installing the App
Settings for Practice and Graphing Events
Select Training Mode
Guided Training Mode
Self Exploration Mode
Points and Scoring Calculations
How to Use the Iom Grapher
How can you increase your HRV?
The Relaxing Rhythms app is available from App Store. IF you have not already purchased the app, please go HERE to purchase and install.
The Relaxing Rhythms app was designed to work with the IomBlue sensors available from Wild Divine. If you do not have or use the IomBlue sensors with the app not all functionality will be available to you. The IomBlue is not necessary for all functions and exercises in Relaxing Rhythms. The following exercises and activities utilize the IomBlue Sensors:
1. Guided Practice – Practice Events
2. Self Exploration – All Activities
3. Iom Grapher
For more information on IomBlue hardware please click HERE.
Open the Relaxing Rhythms program from the icon on your desktop.
The program will open with an introductory video. You can bypass this at any time by simply clicking on the images playing on the video. This will take you to the Home Screen of the program.
At this Home Screen you will have several options. Just to the right of the center you will see three buttons, one for Guided Training, another for Self Exploration, and also the Iom Grapher. These will take you to different types of training programs. In the upper right hand corner there are a series of other navigation options that take you to other parts of the program: Sound ON/OFF, Home, Help, Info and Quit.
Guided Training: This will take you into the 15 Step Guided Training menu. It is recommended that you begin here when new to this program.
Self Exploration: Selecting this option will take you to the Self Exploration screen where you will be able to access 15 minute versions of selected Relaxing Rhythms’ Guided Training sessions and Music only meditations – all of them are live Graphing Events.
Iom Graph: The Iom Graph selection will open the Iom Grapher where you can view live feedback data from the sensors in real time. For more detailed information on use, see Chapter VI, How to Use the Iom Grapher.
Navigation Menu (top right of screen)
Speaker Symbol: Clicking this will mute the background music in the program. This will also mute the audio in any Guided Meditation or Practice Event, but it is important to note this feature does not pause the audio.
Home: Clicking the Home selection will return you to the Home Screen.
Help: Clicking this will open the Wild Divine Support Portal and allow you to seach our Knowledge Base and FAQs or access email support.
Info: Clicking this will take you to the Preferences screen where you can Clear you currently Saved Data about which of the 15-Step events you have completed to date, as well as reset all saved scores and high scores.
Quit: Pressing this button will save your progress and exit Relaxing Rhythms.
Finished/Home: This button on any screen, will end your existing task, and go up one level or return you to the Main Screen.
Each time you begin a Practice Event, whether that is from the Guided Training portion of the program, or from the Self Exploration Menu, you will have a few options to set on this screen before you begin your IomBlue training session. These options allow you to customize your training level so that you get the most of the experience. It also allows you to perform a quick system check on your hardware.
Breathing Cycle– This setting allows you to customize the length of your breathing cycle prompt. The 8-14 second cycle you can choose from is the length of time for one full inhalation and one full exhalation of breath. This is very important to spend some time testing initially to see where you are comfortable. Be sure that you are not hyperventilating, and chose a breath cycle that is comfortable for you to maintain easily, without forcing yourself to match it. You may notice that over time as you meditate more, that this cycle may become longer for you. There is no right or wrong, and this is a very individual preference.
Breathing and Sensors– This section performs a quick system check to be sure the sensors are registering properly before you begin the Practice or Graphing Event.
You can also choose to mute the breathing prompt tone that chimes with each inhalation or exhalation in time with the butterfly.
Meditation Time (if applicable)– Use the sliding scale to select how long you wish to meditate to music and using the Graph, in 5 minute intervals. A chime will sound 30 seconds prior to the end of the meditation period, and then the music will end.
From the Main Screen you can choose one of two modes: Guided Training or Self Exploration. To receive the full benefits of Relaxing Rhythms, it is recommended you start with the 15-step Guided Training mode. Once you’ve completed the 15 steps, Self Exploration mode is a great way to customize your practice and revisit specific meditations or music again and again.
The Guided Training mode is a 15-step program divided into three parts:
- Self Discovery
- Creating Happiness
- Develop Life Skills
Each of the three parts includes 4-6 steps designed to provide you with the tools to achieve a happy mind and a more balanced life. These steps build off of previous steps and are intended to be completed successively. To begin, click on one of the three tab sections, and then click a step to enter it. You will enter your personal meditation space, complete with a cushion to sit on and four candles. Each of the four candles corresponds with one of the parts you must complete in order to master the teachings of that step.
There are four parts at every step:
- One Inspirational Message – a short descriptive passage designed to introduce you to the focus of the step and act as an inspiration.
- Two Guided Trainings – where you will receive guided meditations from Relaxing Rhythms expert mentors.
- One Practice Event – an active feedback graphing opportunity to meditate and reflect on the meditations you have just heard.
Guided Trainings: There are two Guided Trainings in each step. You will be guided through each of them by one of Relaxing Rhythm’s wellness guides.
Practice Events: During a Practice Event, the shoji screen will open and present you with the opportunity to record your biorhythms and breathing using the Active Feedback element with your IomBlue. You can select the length of time you wish to meditate, and then breathe, relax and continue to meditate on the concepts your Guided Training meditation teachers shared with you. Allowing you to have this additional time to explore these concepts and graph your own physical responses allows you deepen the experience of meditation, and help you better absorb and retain the lessons learned in each step.
Note: You can exit any section and return to the previous screen by clicking the Finished button at the bottom of the screen.
Once you have visited an activity within a step its corresponding candle will glow. If you complete all four of the exercises, you will be taken to the Guided Training page where you can select your next step or return to the Main Screen. When you have visited all four of the exercises within a step, that step will have a check mark next to it, letting you know you have already opened each exercise in that step and are ready to proceed to the next step.
Once you’ve completed your Guided Training, you can use the Self Exploration mode to create your own personal Relaxing Rhythms practice.
Through this mode you can access specific Guided Trainings to listen to, or meditate to one of six music tracks. All meditations are for less than 15 minutes each. In the music meditations you can choose your length of time between 5 and 30 minutes. In Self Exploration mode, you’re given the choice of different mind/body skills to choose from:
Click on the skills to receive an index of the Guided Trainings and Practice Events associated with it. Scroll through and click the one you want to practice.
In this Relaxing Rhythms program, you are able to track how well your coherence graphing and meditation time is spent, via a scoring system. The scores are calculated in the following way:
Number of minutes of the meditation * (avg coherence score *10)
12 minute meditation, .82 avg coherence score for the 12 minutes
= 12 * (.82*10) = 12 * 8.2 = 98.4 points
Each time you meditate in a Practice Event from the Guided Training options, or from the Self Exploration event options, you are gaining points based upon the formula above.
Your top score for each event is saved as that Highest Point Total for each individual event, so you can see your score improve over time on that particular meditation event.
You also have a running Total Score, cumulatively calculated from all scored events, that you can view anytime from the Preferences Screen. Note- Clearing your Saved Data will also clear out this lifetime score.
The details on what your Coherence scores mean are discussed next in the following section, How to Use the Iom Graph.
Any time you are in a Practice Event or using the Self Exploration practice options, you are using the Iom Grapher. You can also access The Grapher from the Home Page of the program, click on the Iom Grapher button on the right hand side.
Heart Rate Variability (HRV) is a measurement of the beat-to-beat changes in your heart rate. HRV measurement in the science of mind-body training is leading a renaissance in the understanding of the heart and its role in emotional and physical health. The traditional idea that the heart is a pump and should beat steadily and without variability has gone by the wayside. Instead we are finding that the heart has a great influence on other aspects of the body, particularly emotions, and the more its rate varies the better.
To measure your heart rate the sensors send a beam of light into your finger and measure the amount that is reflected back. This will vary depending on the volume of blood in the finger, and allows us to find individual heart beats. Relaxing Rhythms can then calculate the beat-to-beat interval to determine your heart rate and trace it on the Heart Response chart.
There are several of aspects of HRV that you can monitor using Relaxing Rhythms. The first and most important is the periodicity, or duration of time of each wave cycle, of your HRV, which is primarily influenced by your breathing patterns. As you breathe in your heart rate increases and as you breathe out it will decrease. So as you breathe in and out you will see that the purple line in the Heart Response window forms a sine wave pattern. When we talk about periodicity we are looking at the length of time from the beginning of one wave of variability to the beginning of the next. The ideal length of time for this is ten seconds, and a ten second pattern here is referred to as Coherence.
One of the most interesting heart rate frequencies is the resonant frequency, which is .1 Hz and creates a wave of HRV that lasts ten seconds. This is the strongest most stabilizing heart frequency and is commonly referred to as Coherence. It is the source of many positive changes in the body and is the best tool for recovery from stress and creating a happier mind and body. While in Coherence you can expect to feel more positive emotions, have increased intuition, be better able to connect with the people around you, and find a state of balance.
The Average Heart Coherence meter, located to the left of the graph, scores your level of coherence on a scale of 0 to 100 where 0 is no coherence at all, and 100 is ideal coherence. The closer you get to achieving the ideal ten second breathing cycle and wave of HRV the higher your score will be. This meter shows both your live score for each individual breath cycle, and also shows the Average Score, which is cumulative, so the reading displayed will be for the entire Graphing session.
The Coherence Spectrum displays a colored interpretation of your coherence score over the course of a graphing session so that you can see how coherence improves or weakens. Dark blue represents ideal coherence, green symbolizes moderate coherence and yellow signifies minimal coherence.
The second measure of HRV is the amplitude. To calculate the amplitude of HRV find the average height of your peaks, and subtract the average valleys. So if your heart rate rhythmically varies from 65 to 85 BPM than you have 20 BPM of variability.
Note: 20 BPM is a good goal for people under fifty and greater than 10 BPM is good for people over fifty. Generally greater amplitude is better. So if you have more than 20 BPM of variability, wonderful, but remember that you don’t want to achieve amplitude by over breathing. Over breathing throws off the oxygen to carbon dioxide ratio in your body and can lead to symptoms like dizziness, anxiousness or nausea. If you find that you become light headed while working on breathing events try to remember that a healthy breath isn’t necessarily the largest one you can take, but a comfortable effortless one.
There are several great ways to improve HRV that will provide you with many benefits in addition to improving HRV.
1. Graphing using the Iom PE gives immediate feedback about HRV so you can see how you are doing and learn quickly how to gain control of heart rate patterns. Relaxing Rhythms is a great tool for improving HRV.
2. Breathing effortlessly around 6 breaths per minute typically increases HRV and coherence. The deeper the breath, the greater the HRV. However, a very important caution is needed here: deep belly breathing may make a person hypoxic, a form of over breathing or hyperventilation in which more air is taken in than given back out. This creates an imbalance in the oxygen to carbon dioxide ration of our blood and we may feel light headed, anxious, nauseous, dizzy, numb or other toxic feelings. So, if you are doing deep breathing and you experience sensations like these, just ease the breath. The normal healthy breath is not deep, and it’s not up in the chest; it’s just a complete breath. It should feel natural and effortless. Relaxing Rhythms teaches several breathing techniques that are beneficial to HRV. Practicing these breathing techniques will improve HRV and your ability to relax.
3. Meditation tends to quiet the busy mind and produce greater HRV and Coherence. Easing the troubled mind and body is key. Relaxing Rhythms provides many opportunities for guided and solo meditation.
4. Accessing positive emotions like compassion, gratitude, appreciation, joy, and connection will help develop greater HRV and Coherence, and will also allow them to last longer. Using the techniques taught in Relaxing Rhythms will allow you to more easily access these positive emotions and allow you to be more resilient to negative ones.
5. Positive interpersonal relations in the moment and over time contribute to greater happiness, HRV and coherence and resonance. The felt sense of positive or loving connection seems to be the key. You will probably find that many of the techniques taught in Relaxing Rhythms will improve your interpersonal relations.
6. Exercise within one’s target heart rate zone tends to increase HRV at rest. Try taking a walk before using the program and you will probably find that your HRV is higher than it normally is.
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