Anxiety, worry, anger and fear are stress emotions. There are certain times when stress is needed, but consistency is what leads to internal depletion and burnout. These exhausting emotions cause the brain and nervous system to become imbalanced which impairs cognitive functions, raises cortisol and lowers the immune system. Various meditation practices are a great way to rebuild, but most need a more time effective, better system for replenishment.
Modern life has left our inner battery at an all-time low. Constant expenditure without any type of reset has left many beyond fatigued. It has led to burnout, error rate and many health challenges.
Heart Coherence is an optimal state which the mind, body and emotions are aligned and in sync. The state of heart coherence can give you access to better health, both physically and mentally. Heart coherence leads to resilience. Resilience leads to better sleep, focus, clear thinking and discernment. It improves reaction times as well as energy levels. Keying into heart coherence also strengthens intuition.
A few health benefits of heart coherence:
- Reduces stress and anxiety (reduction of level of cortisol).
- Boosts your immune system
- Releases anti-aging hormone (DHEA)
- Enhances the functioning of your nervous and digestive systems
- Improves quality of your sleep
- Boosts your energy level
- Ability to maintain composure
- Reduced fatigue
- Enhances clear think, better solution finding
- Increases test scores
- Increases access to intuitive intelligence.
Stanford Health, Stanford University, US Army, Boeing, Cedar Sinai Hosp, pro athletes and Olympic teams to name a few, facilitate heart coherence.
To get a better understanding about coherence and resilience, first one must know about Heart Rate Variability (HRV). HRV is the variance in time between the beats of the heart. The young have the most HRV. It starts to decline with age. Below normal HRV is a strong indicator for future health. Higher HRV is associated with improved mental performance and executive functions. Coherence is achieved when a higher HRV is experienced.
When coherence is achieved on a regular basis, your rate of resilience starts to rise. When resilience is achieved over period of time, your baseline changes and you actually perceive things differently.
Using heart intelligence is part of coherence. Our heart possesses a network of 40,000 neurons called “sensory neurites” which provide a direct line of communication to the brain. Thousands of neurons are also the reason why we can call the heart “the little brain”. In fact, the heart has the ability to function in an independently. It can sense, process information, make decisions and even demonstrate a type of learning and memory. The heart sends more info to the brain than the brain to the heart.
There are many techniques that branch off the basic Heart Coherence technique, but even learning this simple technique is powerful. As I tell all my clients, don’t mistake simplicity for effectiveness. The goal is to create times throughout the day for about 60 seconds. It’s an eyes open, on the go technique. This is not a meditation. It can be combined with meditation, but the basis is an on the go routine.
Use everyday actions to generate reminders. While showering, having morning coffee, cooking dinner could trigger your action of Heart Coherence. Anything that you do regularly, so that when this action happens, you automatically think about your coherence practice.
Heart Coherence Technique
- Focus your attention in the area of the heart. Imagine your breath is flowing in and out of your heart or chest area, breathing a little slower and deeper than usual.
Suggestion: Inhale 5 seconds, exhale 5 seconds (or whatever rhythm is comfortable) This has been proven to help create coherent, or smooth wave patterns in your heart rhythm, which helps calm and balance your mental and emotional systems.
- Activate and sustain a regenerative feeling such as appreciation, love, care or compassion.
Suggestion: Try to re-experience the feeling you have for someone you love, a pet, a special place, an accomplishment, etc., or focus on a feeling of calm or ease.
Remember to practice for 60 seconds at a time, at least 5 times a day. I hope your success in Heart Coherence creates resilience for you.