Autonomic: HRV, POTS & Pacing

Know how much today can take.

Autonomic is a pacing app and HRV journal for long covid, ME/CFS, POTS and dysautonomia. Your morning readings and history set a daily pacing budget in minutes of effort, and a Bluetooth heart rate strap, Garmin watch or your phone's camera becomes a full HRV lab graded against published thresholds.

No armband to buy, no account, no ads, no tracking. 14 days of full access on install, then the journal and live HRV stay free forever.

ENERGY PACING FOR PEM, LONG COVID AND ME/CFS

• Think spoons, but measured: a budget for today in minutes of effort, fitted to your own history, not a points score
• It counts the whole day, not just what you log: workouts, steps, time upright, and minutes above your own exertion line
• Standing still counts too, read from your own stand test, because upright time costs most with POTS and dysautonomia
• Legs up and breathwork buy minutes back
• A pace marker shows where an even day would be by now, so you can stay inside your energy envelope
• Optional pacing alerts when you run ahead of pace, nearly spend your budget, go over, or your heart rate stays high
• PEM arrives late, so every estimate is checked against the next two days, and you see how often it held
• On a day that reads as a downturn, no number is published at all
• On your Journal, home screen widgets, and in your doctor report

LIVE 5-MINUTE HRV, DONE RIGHT

• Beat-to-beat RR intervals from a Bluetooth chest strap, Garmin watch, or your finger on the camera
• A guided 5:00 session with paced breathing, live heart rate, SDNN and your beat-to-beat trace
• Every HRV metric computed on-device: SDNN, RMSSD, pNN50, PNS & SNS index, stress index, LF/HF, coherence and more
• Artifacts are corrected, and a noisy reading refuses to fake a score

EVERY NUMBER GRADED, NO BLACK BOX

• Every number scored great / good / ok / warning / crash against real thresholds
• One daily Autonomic Score across HRV, sleep, symptoms, blood pressure and more
• A plain-language outlook, from a full workout to a rest day
• An early heads-up when your own markers drift: slower heart rate recovery, a higher resting or overnight heart rate, a bigger standing rise

POTS AND ORTHOSTATIC TESTING

• A guided lie-and-stand test with a chest strap and your live heart rate delta
• Capture a POTS episode the moment it starts: baseline, the climb, and 60 seconds of recovery

SYMPTOM JOURNAL AND STREAKS

• Water, meals and triggers, meds and supplements, symptoms, activities, sleep, blood pressure and digestion
• Your own "clean day" streak, with your longest run and 30 day consistency
• A sleep report for every night: stages, overnight heart rate and breathing
• Milestones, so recovery from long covid or ME/CFS adds up

FIND WHAT HELPS OR HURTS

• Insights reads your log on-device to find what is linked to what, and how sure it is

YOUR DATA NEVER LEAVES YOUR PHONE

• Offline-first: no account, no cloud, no ads. Export everything anytime
• Reads HRV, heart rate, steps, sleep, workouts and blood pressure from Health Connect, and writes back only what you ask

WHAT'S FREE, WHAT'S PRO

Free forever: unlimited live HRV captures, POTS stand tests and episodes from a chest strap, the symptom journal, manual readings, your daily Autonomic Score and outlook, 14 days of charts, backup and export.

Autonomic Pro adds the pacing budget and pacing alerts, week / month / year progress, full history, Insights, POTS results and AI doctor reports. Every install starts with 14 days of full access, then one more free week of pacing. Pro is $7.99 per month or $49.99 per year, billed through Google Play. It renews automatically until cancelled in Google Play > Subscriptions.

IMPORTANT: Autonomic is a personal journal and education tool, not a medical device. It does not diagnose or treat any disease, and the pacing budget is an estimate from your own data, not an activity prescription. Always discuss protocol or medication changes with your doctor.

Recent changes:
October is Dysautonomia Awareness Month. Every day you take an HRV reading earns an entry, up to 10, to win a Polar H10 chest strap and more. Free to enter.