Mindset Recovery


The Mindset Recovery system uses scientifically proven protocols to reduce stress and anxiety, develop a positive mindset, and prepare for competition. The different protocols used in Rewire are also used individually by the Navy SEALs, NASA, and elite athletes around the world.  For the first time, Rewire has combined all of these protocols into a single comprehensive recovery system. The protocols used in Mindset Recovery include:

  • Guided Breathing:  Box breathing used by the Navy SEALs to prepare for readiness in combat and manage anxiety. Box breathing consists of an even number of inhalation, exhalations, and breath holds in between. This protocol can help to reduce your resting heart rate and improve your HRV at the moment when you need to be calm and relaxed.
  • Binaural Beats:  Binaural Beats are a form of brainwave entrainment.  Binaural beats relax the user by altering (i.e.entraining) the brain’s neuronal rhythm and effect trophotropic changes in autonomic arousal to enhance relaxation and recovery. The system consists of the athlete listening to audio tones that are set at different output levels in each ear to create a sound that the brain converts to a low-level sound which positively impacts the user’s mindset. These are the different Binaural Beat waves used in the Rewire recovery system. Read this recent study for more information.
  • 0.5 – 3.5 Hz – Delta wave for deep sleep
  • 4.0 – 6.5 Hz – Theta for meditation / sleep
  • 7.0 – 12.5 Hz – Alpha for relaxation / dreams
  • 13.0 – 38.5 – Beta for Activity 
  • Visualization:  Visualization has been used by athletes for decades to improve readiness for competition. The Rewire system presents visualization cues to get in the right headspace for training, competition, or relaxation.
  • Self-Talk Mantras: Self-talk mantras have been shown in recent studies like this one to decrease the perception of effort and increase motivation during endurance-based sports. It consists of motivational phrases aka mantras that you repeat in your mind at regular intervals. We have researched mantras used by professional athletes and mindfulness experts and loaded them into the app. You may also create your own from within the Rewire settings section.
  • Subliminal Priming:  Humans are social animals and tend to take positive and negative cues from others.  In recent studies, subliminal priming has been shown to influence the perception of effort and improve mood and motivation. The Rewire system consists of showing positive imagery in quick succession for a positive psychological effect.

The recovery system includes different recovery categories including:

  • Mindfulness and Recovery:  Use as often as needed for mindfulness, recovery, and positive thinking.
  • Competition Mindset Prep:  Use as part of your pre-competition routine to make sure you’re in the right headspace to perform.
  • Focus and Concentration:  Use when you need to increase concentration and focus either at work or in training.

1. Recovery Assessment

Your Mindset Recovery assessment is an overall measure of your level of recovery starting with a subjective rating of your level of relaxation before and after the session based on a 10 point scale where 1 = Not Relaxed and 10=Extremely Relaxed.  Pay close attention to any changes in your subjective assessment score as this is at least as accurate, if not more, than any biometric sensor data.  If you choose to wear a heart rate strap during the recovery session, the Rewire system will also measure your average resting heart rate and HRV.  These heart rate metrics will be compared against your baseline from prior sessions so that you can see any upward or downward trends in your recovery.

2. Recovery Summary

Your Recovery Summary provides key subjective and objective metrics that are then compared to your baseline average from prior sessions to indicate any upward or downward trends including:

  • Relaxation:  Based on the subjective rating of your level of relaxation before and after the session
  • Heart Rate:  Your average heart rate during the session
  • HR Range:  Your highest and lowest heart rate during the session
  • rMMSD:  The based HRV calculation which stands for the root mean square of successive differences.  We provide this baseline data so that is can be compared with other HRV measurement tools and apps independent of Rewire’s scale factor.
  • InrMMSD:  Known as the vagal-HRV index. rMSSD does not chart in a linear fashion, so it is common practice to apply a natural logarithm to make the rMSSD value more readable.  We provide this information so that it can be compared to other HRV measurement tools and apps independent of Rewire’s scale factor.  To convert your raw InrMMSD value to a different scale factor you simply multiple the InrMMSD value X the scale factor.   In Rewire’s case, we use a scale factor of 15.3 which converts well to a numerical scale that ranges between 0-140 HRV.
  • HRV: Heart rate variability is the measure of the beat-to-beat variability between heartbeats.  Known as a very reliable measure of both physiological and psychological stress it is used as a standard metric for training across most sports.   Rewire uses the gold standard calculation for HRV known as rMSSD which stands for the root mean square of successive differences.  This is the same standard used by many well-known HRV apps and tools though it is useful to note that there is no standard for the scale factor applied to HRV which is why from app-to-app the measurements are slightly different.   You may also override the Rewire’s HRV calculation by syncing to Apple Health or Google Fit and selecting the “Use HRV data from this source” found under integration settings.  Read more about HRV measurements and the science behind it here.

3. Recovery Intervals

Recovery Intervals provide a useful way to identify which type of protocol(s) are most helpful to you in terms of maximizing rest and recovery.   We recommend trying some Mindset Recovery sessions while wearing a heart rate monitor so that you can look at the breakdown per interval/protocol including:

  • Time:  Duration in seconds
  • Sets: Number of times the protocol is repeated in an interval e.g. 4 complete box-breaths in guided breathing etc.
  • HR: Average heart rate during the interval (displayed when intervals are ≥30 seconds)
  • HRV: HRV score during the interval (displayed when intervals are ≥60 seconds)