Reset Your Nervous System in THREE MINUTES Flat?! The Science Of Resonance Breathing (& A Lamp That Makes It Easy!) With Dr. Jay Wiles

Ben Greenfield

Mar 5, 2026

Episode description

Full Show Notes: bengreenfieldlife.com/ohmpodcast

In this episode, I welcome back my former podcast sidekick, Dr. Jay Wiles—a leading performance psychologist and expert in nervous system optimization. Together, we dive deep into the science of resonance breathing, unpacking how this surprisingly simple practice can dramatically improve your heart rate variability, stress resilience, emotional well-being, and sleep quality.

We also get hands-on with the cutting-edge Ohm lamp, an innovative technology Jay helped develop that personalizes resonance breathing sessions using high-fidelity HRV data gathered right from your palm. Whether you're an elite athlete looking for a mental edge or just hoping to enhance your day-to-day health, this conversation is packed with actionable tips, real-world anecdotes, and a peek into the future of nervous system biohacking.

Dr. Jay Wiles - who you may remember if you're a long time podcast listener as my witty sidekick on old Ben Greenfield Life podcast episodes - is a performance psychologist and psychophysiology expert specializing in nervous system optimization, recovery, and human performance. He serves as Chief Health and Performance Officer at Ohm Health, where he leads the science and development of biofeedback-driven tools designed to train stress resilience, improve sleep, and enhance cognitive performance through evidence-based autonomic nervous system interventions.

Ohm Health is a nervous system resiliency and training company focused on improving stress resilience, recovery, sleep, and cognitive performance through evidence-based psychophysiology.

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Mindsip insights from this episode:

Utilize PISON wearable for enhanced mental performance

A wearable called PISON is recommended for its "insanely good" HRV data collection, which uses neural electromyography to train mental acuity.

#cognition

#wearables

Increase heart rate variability by practicing resonance breathing

While practicing resonance breathing, you can see your heart rate variability (HRV) increase by as much as 100-300% during the session.

#breathing

#HRV

Utilize Ohm device for personalized biofeedback sessions

The Ohm device uses a vibrating stone with a PPG sensor to read your nervous system and personalize a biofeedback session for resonance breathing.

#breathing

#device

Discover your unique resonance breathing rate

Everyone has an individualized resonance breathing rate, which for adults typically falls between 4.5 and 6.5 breaths per minute.

#breathing

Utilize resonance breathing as mechanical training for cardiovascular control

Resonance breathing isn't primarily for relaxation, but is a form of mechanical training that drives your cardiovascular control system.

#breathing

#cardio

Achieve physiological resonance with blue light of Ohm lamp

When the Ohm lamp turns blue, it indicates you have achieved physiological resonance, where your heart rate, breathing, and blood pressure rhythms are aligned.

#balance

#device

Practice resonance breathing for 10 minutes, four times a week

To achieve long-term nervous system adaptations, the optimal protocol is practicing resonance breathing for a continuous 10 minutes, four times per week.