4/19/2023 0 Comments Heart coherence breathing![]() ![]() HeartMath has created effective, fun, and easy-to-use techniques and technologies based on heart rhythm coherence. You can also simply focus on cultivating a feeling of calm or ease. You could do this by revisiting positive feelings you have about someone you love, a pet, a special place, or an accomplishment. Make a sincere attempt to experience a regenerative, renewing feeling such as appreciation or care for someone or something in your life.Breathe at whatever rhythm is comfortable, perhaps aiming to inhale for five seconds and exhale for five seconds. Imagine your breath is flowing in and out of your heart or chest area, breathing a little slower and deeper than usual. Focus your attention on the area of your heart.Try it to help renew your emotional state and facilitate better sleep. You can do the technique anywhere at any time, but to promote sleep, we recommend you practice it in bed after you've done your evening routine. The Quick Coherence Technique is a short practice made up of two simple steps. Learn more about using HeartMath to support resilience here ). (Used with permission from HeartMath LLC. Positive emotions like appreciation, love, compassion, and joy create a more coherent heart rhythm, contribute to nervous system balance, and can help you fall asleep and stay asleep. This chaotic, irregular pattern can interfere with your ability to fall asleep. When you're stressed or experiencing depleting or negative emotions, your heart rhythm is incoherent. It can speed up and slow down in a disorganized, chaotic pattern (called “incoherence" and shown in the red graph below) or in an organized, predictable, rhythmic pattern (called “heart coherence” and shown in the blue graph). In reality, your heartbeat is speeding up and slowing down all the time, even under normal circumstances. You may be familiar with the sensation of your heart "racing" when you are under stress. Stress and other negative emotional states are reflected in certain heart rhythm patterns. ![]() The heart and brain communicate constantly and influence each other’s functions. One of the most effective ways to achieve balance is through awareness and control of the patterns of our heart rhythms. Regularly experiencing positive emotions such as joy, compassion, love, and appreciation can stop this energy drain and help you re-balance. Falling asleep in a positive emotional state and with a relaxed balance in your autonomic nervous system is ideal for promoting restful, restorative, and pleasant sleep. Frequent stress and depleting or negative emotions (such as frustration, anger, anxiety, or fear) drain energy from body, mind, and heart and interfere with sleep. Instead, we're talking about awakening your senses to the world around you, cultivating positive emotions, and engaging more intentionally and fully in your life. While it may seem strange to be talking about "awakening" in regards to improving sleep, we aren't using "awaken" in the literal sense here. ![]()
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