Longevity Protocol

Heart-brain coherence with the Polar H10 strap

You put the strap on your chest, pair it in the app over Bluetooth and follow the breathing circle on the screen. The app works out your coherence score and shows it every 5 seconds, so you can clearly see when your heart and breathing move together.

• The signal check takes 30 seconds, with your heart trace drawn on screen, so you know the strap is sitting right
• Calibration happens once, at your first session, with 5 breathing rhythms of 2 minutes each, to find the rhythm your heart resonates with
• You choose a 5, 10, 15 or 20 minute training at your own rhythm, with a score from 0 to 16 and low, medium and high zones
• After each session you get a summary, and your history shows the average score and how much time you spent in the high zone
• The report comes out as a one-page PDF, and the full data as files you can send to your therapist

Vagus nerve stimulation with Nurosym

Nurosym is a small clip you attach to your ear, on the tragus. It sends gentle pulses along a branch of the vagus nerve, which you feel as a pleasant tingle, and helps the body settle into rest. You wear it 30-60 minutes a day while you read, work or watch something.

Nurosym works without a phone, so it is not switched on or adjusted from the app. You set the intensity, duration and time of day with one of the institute's therapists at your first guided vagus stimulation session, and then you carry on by yourself. If you wear the Polar strap at the same time, the effect shows up on the heart rate chart in the app.

• The clip sits on the tragus, with the cable behind your ear, like an earphone
• You raise the intensity slowly, up to a light tingle, never to the point of pain
• You wear it 30-60 minutes a day, in the morning or evening
• It carries CE marking as a medical device and is ordered directly from the manufacturer

If you have a pacemaker or another implanted device, ask your doctor first.

NeuroMindfulness 3.0, breathing over the BrainTune tracks

You choose one of the 27 breathing techniques, put on your headphones and follow the rhythm dot on the screen for 15 minutes. Then the screen dims and you stay with the BrainTune track until it ends. This part needs no device at all.

• 27 techniques, 16 in the Wellness line and 11 in the Clinic line, each with its own track
• The binaural version is for headphones, and the isochronic one also works on speakers
• You note how you feel before and after, on a scale from 0 to 10
• The calendar of completed days and the progress chart show your first 30 days
• Reminders arrive at the time you choose and stay quiet on days you have already done your session
• For difficult moments there are shortcuts without music, such as Panic SOS or Reset mode, which you can open at any time