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Anxiety affects millions globally, making it one of the most common mental health disorders. Approximately 4% of the population currently experiences an anxiety disorder. While therapy, medication, and lifestyle changes are common methods of management, biofeedback has emerged as an innovative, science-backed approach that helps individuals regulate their physiological responses to stress and anxiety.

With advancements in technology, biofeedback devices for anxiety make it easier than ever to train your mind and body to respond differently to stress. In this article, we will discuss the benefits of biofeedback for anxiety and the key features of the best home biofeedback devices.

Key Takeaways

• Biofeedback devices track physiological signals like heart rate, brain activity, and skin conductance, helping you recognize and manage your body's stress responses in real-time.

• Among the biofeedback devices that may help with occasional anxiety are Mendi, Muse, HeartMath Inner Balance, Apollo Neuro, Lief Smart Patch, RESPeRATE, and Reflect Orb.

• Home biofeedback devices use different methods, including HRV monitors, EEG headsets, fNIRS technology, and PPG sensors, to provide personalized feedback and training for relaxation and emotional control.

• Biofeedback offers a non-invasive method for anxiety management, making it an excellent complementary training to therapy and other wellness practices.

• You should talk to your doctor before purchasing and using any home biofeedback device for anxiety to make sure it aligns with your mental health needs.

Can Biofeedback Help With Anxiety?

Biofeedback is a fascinating mind-body technique that can help you self-regulate and learn to control bodily functions that are normally involuntary—heart rate, muscle tension, skin temperature, and breathing patterns, all of which can change when you feel anxious.

In other words, biofeedback allows you to observe and recognize these physiological changes when you're anxious. The feedback part is extremely important because it teaches you how to manipulate these changes. This mechanism of action is rooted in operant conditioning, a type of learning implying that we are more likely to repeat activities associated with positive outcomes. Therefore, when you receive positive feedback for a physiological change, you are more likely to repeat the activity that caused that change instead of an activity that causes an undesired physiological change.

Let's consider things from a different perspective. Let's say you're using a neurofeedback headband to manage anxiety, which employs a type of biofeedback that targets brain activity. While wearing the headband, you're using a mobile app that provides real-time feedback. When you're relaxed, you receive positive feedback through auditory or visual cues. When you get tense and anxious, that positive feedback is taken away, thus making you aware of your negative thought patterns and anxiety triggers. Over time, this training technique helps you control your thoughts and anxiety without using any biofeedback devices.

The greatest thing about biofeedback? Recent advancements have made biofeedback devices more sophisticated and user-friendly, so you can use them from the comfort of your home! Nonetheless, when considering biofeedback devices, it’s crucial to talk to your doctor, especially if you've been diagnosed with an anxiety disorder. This is because many of these devices are not medical devices, being designed only for wellness purposes. Your doctor will advise you if in-clinic biofeedback therapy would suit your needs better.

Benefits of Biofeedback Therapy for Anxiety

Biofeedback can be really helpful in managing anxiety symptoms, and here's why:

• Increased awareness of physical responses. If you're often anxious, you've probably noticed that this affects your body—you start shivering or sweating, or your heart rate increases. At that moment, you may not be aware of these changes, which is why biofeedback can help, increasing your self-awareness of your body’s stress responses. This can help you take the necessary steps to control your anxiety before it becomes overwhelming.

• Improved relaxation. With biofeedback, you can learn techniques like deep breathing, muscle relaxation, or guided imagery to reduce physiological symptoms of anxiety (e.g. rapid heartbeat, shallow breathing). These may even help with pain management caused by muscle tension, for instance. You can do these by yourself, of course, but engaging in these activities without the positive feedback provided by biofeedback can be difficult and discouraging since you won't notice results straight away.

• Self-empowerment. Biofeedback empowers you by giving you the tools and knowledge to manage your anxiety. The process of seeing measurable changes in your body through feedback can boost confidence and provide a sense of control, which is often lacking in anxiety disorders.

• Non-invasive and drug-free. Unlike medications, biofeedback is a natural, non-invasive method of anxiety management if you want to avoid pharmaceuticals or complement existing treatments.

• Improved sleep quality. Anxiety often disrupts sleep, so biofeedback can help regulate the physiological responses that contribute to sleeplessness, which, in turn, helps reduce anxiety levels.

• Increased focus and concentration. Since biofeedback helps regulate the autonomic nervous system (the part of the body that controls involuntary functions like heart rate and digestion), it can also enhance focus and concentration. Therefore, reducing anxiety-induced distractions allows you to stay more present in the moment.

Below, you will also find some linked studies highlighting the potential benefits of biofeedback for anxiety.

Types of Biofeedback Devices That Can Help With Anxiety

A wide range of biofeedback devices is now available for at-home use, making mental health management more accessible than ever! These devices can monitor various physiological parameters, including brain waves, heart rate variability (HRV), skin conductance, muscle tension, and more. Let's discuss various technologies used in biofeedback devices—this information will help you choose a product that aligns with your needs:

• Heart rate variability (HRV) monitors provide feedback on heart rate, helping individuals recognize and alter their physiological responses to stress.

• Galvanic skin response (GSR) sensors assess stress levels by measuring changes in the skin's electrical conductance, which is affected by the activity of sweat glands.

• Electroencephalography (EEG) headsets are designed to measure brain function and train the brain for improved cognitive function and emotion regulation. They measure brain wave activity, providing immediate feedback on your mental state.

• Functional near-infrared spectroscopy (fNIRS) is another bio-neurofeedback technology that measures blood flow and oxygenation to improve cognitive function, reduce anxiety symptoms, and enhance stress management skills.

• Stress thermometers monitor skin temperature to help individuals become more self-aware of their response to stress and anxiety.

Home Biofeedback Devices for Anxiety Management

If you want to reduce anxiety with the help of biofeedback, it is of the essence to choose a suitable device. The results and benefits you'll experience are directly influenced by how your needs align with the technology and type of feedback provided by the device you choose.

We've researched the market and found some of the most praised home biofeedback devices. Below, you'll discover more about their technologies and key features.

However, before choosing one, it is recommended to confirm with your doctor if it aligns with your needs, especially if you have or suspect you may have an anxiety disorder. Many home biofeedback gadgets are not medical devices and do not substitute medical advice and treatment, so they can only be used to manage occasional anxiety.

1. Mendi

Price: $299

App subscription fees: Free lifetime access

Technology: fNIRS neurofeedback targeting the prefrontal cortex

The Mendi device uses functional near-infrared spectroscopy (fNIRS) to measure blood flow and oxygenation in the prefrontal cortex, which is vital for cognitive functions. Mendi offers you the possibility to gamify your biofeedback training. Over time, this can:

• Improve your emotion regulation skills

• Reduce stress

• Promote relaxation

• Break negative thought patterns and enhance positive emotions

• Clear your mind

• Stay grounded

• Sleep better

• Improve cognitive performance

All of these can be incredibly beneficial for reducing anxiety-related symptoms, making Mendi one of the best training tools for this goal.

Designed for ease of use, the Mendi headband fits all sizes and has a battery life that supports multiple training sessions per charge. It is recommended for users aged five and older. Plus, its technology is rooted in science, and the device has been vetted by multiple neuroscientists.

2. Muse S

Price: $299-$499

App subscription fees: $12.99/month; $94.99/year

Technology: EEG and PPG sensors

The Muse EEG headsets are designed to enhance sleep quality, promote relaxation, and improve overall well-being through real-time feedback on brain wave activity. You can choose between Muse 2 and Muse S headsets, the latter being extremely useful for sleep tracking, which can provide valuable insights for managing occasional anxiety.

Both Muse headbands have been praised for improving mental health, reducing stress, increasing relaxation, improving sleep patterns, and encouraging greater mental clarity.

3. HeartMath Inner Balance

Price: $249

App subscription fees: Free lifetime access

Technology: HRV biofeedback using professional photodetectors

The HeartMath Inner Balance is a heart rate variability (HRV) monitor designed to help you manage stress and improve your emotional well-being. The device integrates with a mobile app that offers real-time feedback and guidance, allowing you to visualize your HRV patterns and overall emotional state.

All you have to do is attach the sensor to your ear and use the device for approximately 10 minutes a day. If you're stressed, your heart rhythm pattern will look chaotic. If you're relaxed, your heart rhythm pattern will appear as smooth waves.

HearthMath Inner Balance users have reported:

• Increased emotional vitality

• Reduced anxiety and depression

• Improved sleep

• Greater calmness and peace of mind

• Decreased fatigue and anger

4. Apollo Neuro

Price: $355/$448 for the device+1 Year SmartVibes Membership

App subscription fees: $99.99/year

Technology: HRV

When you're anxious, your sympathetic nervous system gets activated. You enter a fight-or-flight mode, which releases stress hormones like cortisol. This, in turn, makes your breathing shallow and fast and increases your heart rate. This is exactly what the Apollo Neuro device aims to help you with.

It is a watch-like device that measures your heart rate. When you feel stressed, the device will vibrate in a rhythm that is supposed to calm down your nervous system and activate the parasympathetic nervous system, which is responsible for relaxation.

5. Lief Smart Patch

Price: $299

App subscription fees: $14.99 per month

Technology: HRV biofeedback

The Lief Smart Patch is (as its name suggests) a patch you need to place below your left breast. It incorporates an HRV monitor that tracks your heart rhythm, providing insights into your stress and emotional states.

Lief offers real-time feedback in the form of vibrations to help you recognize and alter your physiological responses to stress. You'll have to match your breathing rate to the vibrations to restore a desired heart rhythm. Additionally, the patch provides visual feedback as it categorizes your HRV into different colors. You can wear this biofeedback device day and night. In fact, the more you wear it, the better, as you'll receive a more comprehensive view of your heart rate. This makes it one of the most comfortable devices on our list!

6. RESPeRATE

Price: $349.95

Technology: Breathing technology

The RESPeRATE is the only FDA-approved device on our list. Its main goal is to lower blood pressure, so it may not be exactly what you're looking for, but let's not jump to conclusions yet!

Did you know that your blood pressure can temporarily increase when you're anxious? Given that it typically returns to normal when you calm down, it doesn't pose any risks. However, chronic anxiety can, over time, affect your baseline blood pressure, which is why the RESPeRATE device can be helpful for you.

The device incorporates a breathing sensor that measures your inhale and exhale movements. At the same time, you hear personalized guiding tones aimed at promoting relaxation and lowering blood pressure. Ultimately, at the end of the session, your breathing rate returns to normal, reducing sympathetic neural activity. Therefore, although it primarily targets high blood pressure, the RESPeRATE device can also help with anxiety and even panic attacks.

7. Reflect Orb

Price: $349

App subscription fees: $6.99/month

Technology: HRV and EDA

Reflect Orb is a biofeedback device that uses HRV and EDA (electrodermal activity) measurements, which are registered through your fingers while you're holding the device.

It provides instant feedback on stress levels, helping you recognize how your body responds to anxiety in real-time and become more aware of anxiety triggers. Over time, this device can help you develop healthier coping mechanisms for stress, as well as improve your relaxation practices, thus activating your parasympathetic nervous system. The feedback is both tactile and visual. The device changes colors and vibrations based on your stress levels, thus being perfect for you if you prefer this type of feedback above the auditory one.

Choosing the Right Biofeedback Device for Your Needs

It is of the essence to choose a biofeedback device that aligns with your wellness goals. Given the multitude of options available (and most of them have excellent user reviews!), it can be quite difficult to understand which one is the best one. As such, here are some key aspects to consider before purchasing a device:

• Device features. Prioritize a device that incorporates a technology you can understand and whose mechanism of action aligns with your anxiety-relieving needs. For example, some prefer specific biofeedback techniques above others (e.g. EEG above HRV).

• Feedback type. It's of utmost importance to choose a device whose feedback type you will enjoy the most. For instance, some people prefer visual feedback, while others benefit more from tactile feedback, such as vibrations. In this regard, consider your typical bodily reactions to anxiety and try to understand what type of feedback you'll be able to focus on better during an anxiety attack.

• Budget & cost-effectiveness. If you've never tried biofeedback, go for a more budget-friendly device simply to try it out and see if it works for you. You may have to try several devices until you find the one that is the best for your specific needs. Make sure the product you choose has a 30-day money-back guarantee.

• Ease of use. Look for devices with user-friendly interfaces and tutorials to simplify the learning process.

• Data security & privacy. Ensure the device follows best practices for protecting user data, especially if it connects to apps or cloud-based platforms.

• Compatibility with other tools and various mobile devices. Some biofeedback devices integrate with wellness apps or wearables for enhanced tracking and insights.

Medical Considerations Before Purchasing a Device

If you have been diagnosed with an anxiety disorder or a different mental health condition, it is advisable to talk to your doctor before purchasing any biofeedback devices. Most consumer-grade products are not medical devices and should not replace medical advice. These devices are designed only for wellness purposes.

Your doctor may recommend starting with in-clinic biofeedback to track your progress. Then, they may advise you to continue your biofeedback therapy at home using one of the devices mentioned in this article. Ultimately, the therapy approach depends on your symptoms.

Potential Limitations & Challenges of Biofeedback for Anxiety

While biofeedback offers promising benefits for anxiety management, it’s important to be aware of its potential limitations and challenges:

• Learning curve. Unlike medication, which can provide immediate relief, biofeedback results depend on consistent training and gradual self-regulation. Some users may find the process frustrating at first.

• Device accuracy & reliability. Not all consumer-grade biofeedback devices offer the same level of accuracy as clinical-grade equipment. Some may provide inconsistent readings, making it difficult to track progress effectively.

• Not a standalone treatment. While biofeedback can significantly help with anxiety, it is most effective when used alongside other techniques such as therapy, lifestyle changes, and mindfulness practices.

• Motivation & consistency. Without regular practice, biofeedback will not be effective. Some individuals may struggle to incorporate it into their daily routine or lose motivation before experiencing noticeable improvements.

• Limited research on long-term efficacy. While studies have highlighted many benefits of biofeedback, more research is needed on its long-term effectiveness compared to other anxiety treatments. Results may vary depending on the individual.

Biofeedback vs Other Anxiety-Management Techniques

Here's an overview of the differences between biofeedback and other anxiety-management techniques:

Technique	How it works	Pros	Cons
Biofeedback	Uses real-time physiological data to help users control anxiety-related bodily responses	Non-invasive, drug-free, provides measurable progress, can be used at home	Requires consistent practice, devices can be costly, learning curve involved
CBT	Identifies and changes negative thought patterns contributing to anxiety	Evidence-based, provides long-term coping strategies	Requires commitment, may take weeks to see results, can be expensive
Medication	Alters brain chemistry to reduce anxiety symptoms	Fast-acting for many users, effective for moderate to severe anxiety	Potential side effects, dependency risks, does not address root causes
Meditation	Focuses on present-moment awareness to reduce stress and anxiety	Free, widely accessible, improves emotional regulation	Requires practice, may not be sufficient for severe anxiety
Exercise & lifestyle changes	Physical activity and healthy habits regulate stress hormones and improve overall well-being	Improves mood, enhances physical health, long-term benefits	Requires consistency, may not provide immediate relief

Reap the Anxiety-Relieving Benefits of Biofeedback with Mendi

If you believe Mendi’s cutting-edge fNIRS technology and real-time feedback align with your wellness goals, now's the perfect time to invest in your mental well-being!

Designed with scientific research in mind, Mendi offers a powerful, drug-free way to enhance focus, regulate emotions, and reduce anxiety. By training your brain consistently, you can develop long-term resilience against stress and improve overall cognitive function. Get your Mendi now!

Frequently Asked Questions

Does biofeedback work for anxiety?

Biofeedback works for anxiety because it helps you become more self-aware of your bodily reactions to anxiety and stress and learn how to control these responses, reducing sympathetic nervous system activity.

Can I do biofeedback by myself?

You can do biofeedback by yourself if your goals are to promote general wellness and reduce stress. If you've been diagnosed with anxiety disorder or another mental health condition, it is best to talk to your doctor before doing biofeedback by yourself.

How expensive is biofeedback therapy?

The price of biofeedback therapy depends on what type of therapy it is, whether it is done at a clinic or at home, your specific goals, and other factors. On average, in-clinic biofeedback ranges between $35 to $180 per session, while home biofeedback devices cost between $249 and $500.

How do HRV monitors help with anxiety?

HRV monitors are great tools for managing anxiety as they track your heart rate variability, helping you understand how your body responds to stress. By using this feedback, you can practice relaxation techniques to improve your HRV and feel more in control.