You need to do a couple of things here. Match and capture. You have already started the match part with the m// construct (although the m is not required). You need to match the start and end and capture everything in between. You capture a value using parentheses around a pattern.

The following code is commented by virtue of the x modifier. Take a look at perlre for details.

    my @matches = /
    He\d        #Match 'He' followed by a single digit.
    (.+?)        #Capture characters non-greedily
    ~~        #until the end marker is reached
    /gx;        #The g modifier matches multiple instances
            #into the @matches list
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