Record comparable observations
Keep the date, source and measurement method with sleep, resting heart rate and HRV observations. Different devices, recording conditions and missing nights can make a comparison misleading. A missing value is unknown, not a good result.
Symptoms come before a score
Use the app’s check-in to report how you actually feel. New pain, illness or concerning symptoms need appropriate attention; a favorable sleep or HRV number does not override them. Persistent sleep problems are a reason to speak with a health professional.
Optional practices, without a recovery claim
A comfortable pause or natural relaxed breathing can be an optional routine. Skip it or stop if it is uncomfortable. JMM’s recovery prompts do not require breath holds, cold-face immersion or progressively harder breathing, and do not award a physiological recovery score.
What JMM changes
Current check-in information and eligible recorded work can inform a more conservative session or an off-day option. These are coaching rules, not a diagnosis or a validated autonomic reset. Review the reason and your actual response before progressing.
Sources and interpretation
- NIH NCCIH — Relaxation techniques: what you need to know ↗
- Düking et al. — HRV-guided training systematic review (2021) ↗
Educational summary prepared for JMM. No independent clinical review is recorded. These sources do not validate the complete app or endorse this service. Some external sources are in English.