Relaxation gadgets and software have their pluses and minuses

For all their various bells and whistles, most devices work on a similar principle -- the idea that slow, effortless breathing will lead to improved heart-rate variability, or heart rhythm, which in turn will switch the autonomic nervous system from fight-or-flight mode to "chill" mode. (HeartMath's system has another step -- positive emotion -- which we'll get to in a minute.)

The key is that the breathing has to be effortless, as I learned when I filled my body with great, life-giving lungfuls of oxygen. All I got for my effort was a pounding heart and an unpleasant sensation of holding my breath as I waited for the devices to cue my exhale.

"The worst thing you can do is too big an inhale," said Evan Birkhead, spokesman for the pocket-size StressEraser. "The exhale is therapeutic, not the inhale. Exhaling is how you slow your nervous system down."

Whatever the product, I got the best results when I closed my eyes, breathed somewhat shallowly and just sat there, not "trying" to relax.

Although each product has its own methodology and its own personality, all were useful. So deciding what to buy is largely a matter of lifestyle and personal preference.

For portability, go for the emWave or the StressEraser. For a fun, mystical experience, try The Journey to the Wild Divine. If you're targeting blood pressure, or just want a simple gadget without a lot of confusing options, try RESPeRATE.

In the end, the product I liked best was the Freeze-Framer software by HeartMath. It's not the newest kid on the block, and it doesn't fit in your pocket, but it does a good job of explaining the objectives, displaying and recording your biodata and keeping you engaged.

What's more, Freeze-Framer and its spinoff, the emWave, include an important component most of the other systems lack: cultivating positive emotion. To succeed with Freeze-Framer, it's not enough to breathe slowly -- you also have to experience a feeling of affection, appreciation or compassion. This is harder than it sounds because you have to feel it, not just think it.

I got the best results when I closed my eyes and thought about my daughter's laughter when she's in a zany or playful mood. Soon I would feel myself starting to smile. At times, I felt a surge of emotion.

Whenever that happened, I peeked and watched my "coherence" level zoom up, signaling I was on the road to success. With Freeze-Framer, breathing, by itself, never did the trick for me. The emotional side was more powerful.

Early next year, HeartMath plans to introduce an updated version of the Freeze-Framer -- one with more games, new computer interactivity and a new name: emWave PC.

Ready to bite? The info below summarizes the leading systems on the home market.

FREEZE-FRAMER INTERACTIVE LEARNING SYSTEM

Manufacturer: HeartMath

Type: Computer software with full-screen biomonitoring plus three gamelike challenges: Float a digital hot-air balloon, create an on-screen rainbow or color in a meadow scene through relaxation and positive emotion.

Claim: Balances emotions, mind and body to create a state of "high coherence" for stress reduction, mental clarity, better relationships and better performance.

Research: 15 years of studies in peer-reviewed journals, including Stress Medicine, the American Journal of Cardiology and Preventive Cardiology.

Pros: Installs easily; good tutorial; easy to learn. The simple games reinforce learning and keep it interesting. Physiological data are clearly displayed and can be stored and printed out.

Cons: Relative lack of portability.

Cost: $295. Includes software CD, Quiet Joy music CD, Quick Start Guide and finger sensor to plug into the computer's USB port. Optional ear sensor sold separately for $25.

Web: freezeframer.com

EMWAVE PERSONAL STRESS RELIEVER

Manufacturer: HeartMath

Type: Hand-held device.

Claim: Reduces stress, boosts energy throughout the day, restores patience and improves mental clarity. Based on Freeze-Framer principles but marketed as an entertainment device.

Research: More than a dozen independent studies planned or under way by Kaiser Permanente, the Veterans Administration, the University of North Carolina and other groups. The emWave recently earned a seal of approval from the American Institute of Stress.

Pros: At 2.2 ounces, it's the smallest, most portable biofeedback gadget. The streaming, colored lights -- used to pace breathing and display the user's progress -- are attractive and engaging. Four challenge levels. Includes instructional CD.

Cons: Less detailed feedback than Freeze-Framer, lacks games and doesn't store data.

Cost: $199

Web: emwave.com

STRESSERASER

Manufacturer: Helicor Inc.

Type: Hand-held device.

Claim: Relaxation, stress reduction.

Research: Inspired by hundreds of peer-reviewed studies showing heart-rate variability to be an effective biofeedback route to calming the parasympathetic nervous system. Formal clinical trials and feasibility studies are under way to test StressEraser as a potential treatment for insomnia, anxiety and other stress-related disorders.

Pros: Sleek, streamlined, portable, easy to use. The sine-wave display shows heart rhythms at a glance. Optional screen lighting and audio feedback. Free 30-day trial.

Cons: The colorless display has a just-the-facts feel and the product information sounds wonkish, using technical terms such as "ergotropic tuning" and "vagal tone." Men, who make up 60 percent of the customers, seem to consider this a plus.

Cost: $299

Web: stresseraser.com

THE JOURNEY TO THE WILD DIVINE

Manufacturer: The Wild Divine Project

Type: Biofeedback game software in a New Age fantasy milieu. Digital mentors teach breathing and meditation techniques through an adventure that challenges users to build on-screen stairways with their breath, juggle balls with laughter, etc., as they journey through exotic realms. Action is controlled through three finger sensors that measure heart-rate variability and skin conductance.

Claims: Relaxation, stress/anxiety reduction, improved well-being.

Research: None offered, but it's based on well-established biofeedback technique.

Pros: Gorgeous multimedia effects, with lush graphics and music. High entertainment value. Very relaxing.

Cons: Game objectives are unclear, pace is slow, some New Age characters are amusingly over the top.

Cost: $159.95. (Software for Wisdom Quest, a more advanced program, is $59.95. A bundle pack of both games is $199.95).

Web: wilddivine.com

HEALING RHYTHMS

Manufacturer: The Wild Divine Project

Type: Computer software with step-by-step training in relaxed breathing and meditation, including 15 interactive challenges. Includes audio instruction by Dean Ornish, Deepak Chopra and Andrew Weil. (Sold out soon after its September release, it was newly available as of early November.)

Claim: Better sleep, better relationships, healthy lifestyle.

Pros: Direct guidance and lush visuals without the adventure-game trappings. Includes a detailed, color-illustrated booklet filled with helpful tips on achieving inner balance.

Cons: Slow-paced. The health-celebrity audios lend cachet but are somewhat distracting.

Research: Based on widely accepted biofeedback techniques.

Cost: $295 for hardware and software; $79.95 for software only (can be used with The Journey to the Wild Divine hardware).

Web: wilddivine.com

RESPERATE

Manufacturer: InterCure (a medical device company)

Type: Hand-held or tabletop device.

Claim: Lowers high blood pressure. Soothing musical tones slowly guide the user's breathing to less than 10 breaths per minute, causing muscles around the small blood vessels to relax so blood flow improves. To minimize distraction, limits biofeedback display to breaths per minute.

Research: Seven clinical trials in peer-reviewed journals show an average reduction of 14 points systolic and eight points diastolic with regular use. Cleared by the FDA for over-the-counter sales. Has a scientific board made up of leaders in the field of hypertension.

Pros: Very relaxing, with simple buttons that older adults will find easy to use. May reduce or eliminate need for medication (check with your doctor). No harmful side effects. Eight-week money-back guarantee.

Cons: Clunky size -- smaller than a tabletop telephone but fatter than a Walkman -- reduces portability. Requires earphones and chest-strap sensor, which are included.

Cost: $299. A dual-user model is $379. Currently sold only via Internet or phone: 877-988-9388.

Web: resperate.com

P-I reporter Cecelia Goodnow can be reached at 206-448-8353 or ceceliagoodnow@seattlepi.com.

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