HeartMath vs Instead

Align your heart, mind, and emotions to help you manage stress, improve focus, and perform at your best. Enjoy HeartMath’s free intro experience to access your heart’s natural intelligence and see your heart-brain coherence as real-time feedback. Then start your 7-day free trial to explore a comprehensive collection of guided sessions, immersive journeys, and coherence practices designed to help you experience greater calm, focus, clearer thinking, and a more balanced you. **Inner Balance Coherence Plus sensor owners: Use your sensor to unlock a lifetime subscription.** Built on 30+ years of research on the heart-brain connection and supported by over 500 research studies, HeartMath is used in wellness and resilience programs at organizations including Stanford Healthcare and Kaiser Permanente, as well as in professional sports, the military, law enforcement, leading universities, non-profit organizations, and major corporations. It is used by coaches, trainers, and health professionals for stress education and resilience training. The HeartMath system is more than stress management: it’s a journey to more heart-centered living. This app puts HeartMath’s practical, research-supported tools right at your fingertips. Make mental and emotional well-being an achievable part of your daily life. The HeartMath technology is for stress education and resilience training. It is not a medical device. We encourage you to consult a health professional before making any medical decisions. KEY FEATURES • Real-time HRV coherence feedback: Use your phone’s camera or upgrade to the Inner Balance Coherence Plus sensor for a more precise signal and a free app subscription. • Coherence training: Whether you choose the game or the guided mode, watch your heart-rhythm pattern and coherence change in real time. • Research-Supported: Techniques developed from 30+ years of scientific research to help boost focus, positive feelings, and your ability to manage stress. • Guided learning: Explore guided meditations, courses, and videos led by HeartMath trainers. • Progress tracking: View your progress over time with a variety of chart options. WHAT REGULAR COHERENCE PRACTICE CAN SUPPORT Heart-brain coherence is a balanced, focused state you create yourself through calm breathing and positive focus. Coherence supports the body’s natural ability to shift from tension to calm, helping you manage everyday stress and build inner balance. • SUPPORTS STRESS MANAGEMENT & EMOTIONAL BALANCE • SUPPORTS FOCUS AND MENTAL CLARITY — coherent states are associated with more focus, clarity, and creativity. • SUPPORTS RESILIENCE — regular practice can help you adapt to and recover from challenging situations more quickly. • ENHANCES EMOTIONAL WELL-BEING AND SELF-AWARENESS — practice can support a greater sense of inner calm and a more mindful relationship with your emotions. Subscription terms: • Subscriptions renew automatically at the end of each year. • You can cancel your subscription at any time in your account settings. • You will not be refunded for any unused portion of a subscription. • Price is subject to change. • Subscriptions are not available in all countries. • Full subscription terms: https://my.heartmath.com/terms If you’d like to purchase an Inner Balance Coherence Plus sensor to unlock complimentary lifetime access to the HeartMath app, please visit the HeartMath website.

A craving is loud, and it feels like it will last forever. It won't. Most peak and pass in about ninety seconds. Instead gives you something to do with those ninety seconds. Open it when the craving hits. Pick how you feel, stressed or restless, and it hands you one thing to do until the wave passes RIDE THE WAVE A breathing circle to match: four seconds in, hold, five out. Calm music if you want it, silence in one tap if you don't. WORK IT OFF When sitting still is the problem. Fast taps, a climbing combo, a score to beat. Ninety seconds of somewhere else to put it. WHAT YOU KEEP Your streak, counted in days. The money you DIDN'T spend, Milestones at 24 hours, 72 hours, a week, a month, ninety days, six months, a year. Every craving you have beaten. A journal, if you want one: a blank page, capture you thoughts in the moment. IF YOU SLIP Your clean days move to a lifetime total instead of vanishing. The counter restarts. The total does not. You keep what you earned. WHEN IT IS MORE THAN A CRAVING One tap to call or text someone you chose in advance, and one tap to reach the 988 Suicide & Crisis Lifeline. Set your person up now, while things are calm, so the decision is already made when they are not. YOUR DATA IS YOURS No account. No sign-in. Your journal and your streak never reach us — they live on your phone, and in your own private iCloud or Google backup if you use one, so they come back on a new phone. Export a separate copy whenever you like. Instead is not therapy, medical care, or a crisis service, and it does not replace them. It is a way to get through the next ninety seconds.