Introduction
I want to make it extremely clear that this is not something that I came up with, however it is something that I have found and truly believe in. I have personally felt the benefits of this technique and above and beyond that, it is something that is scientifically backed through a few institutions. Global Wellness Institute and the Heart Math Institute which both study and research the benefits of meditation on the body and through our electromagnetic fields, and then how it affects our environments and the people around us. Have shown that using this simplified technique in order to achieve a state of being called Heart Brain Coherence has a profound affect on our mental, physical and emotional health. All that is required is to hold this state for a minimum of 3 to 5 minutes every 6 hours.
Today there are many YouTube videos and free applications to help you practice heart Brain Coherence or also known as Cardiac Coherence. Indeed, this relaxation procedure seduces as much by its simplicity as by its instant effectiveness. Based on breathing, heart brain coherence would help adults and children to relax, concentrate or sleep better. But for this anti-stress procedure to effectively put away insomnia, hypersensitivity or chronic fatigue, it requires daily practice.
Here is an image that shows the measurements of Heart Rhythm Patterns before and after practicing the Heart Coherence Technique.
The Known Benefits
Instant Benefits are a feeing of relaxation and calm.
Medium to Long-term benefits include:
· Better stress and anxiety management
· Emotional rebalancing
· Immune system reinforcement.
· Reduction of sleep disorders, risk of depression and burn-out.
· Reduction of high blood pressure.
· Regain of tonus and energy, and reduction of chronic fatigue.
· Improvement of concentration and memorization capacities.
· Increased life expectancy.
· Increased Intuition and intuitive Intelligence
What is heart coherence?
Heart coherence (HC) happens when your heart and brain are connected and communicating clearly. It means that your mind, body, and emotions are in sync. Research shows that when you shift into heart coherence, your heart and brain operate and communicate as one, unified system. Coherence allows you to access the wisdom of your heart AND brain simultaneously. This improves intuition, brain function, mental clarity, decision-making, stress levels, and more.
Your heart’s electromagnetic field (EMF) is 60 times greater than the EMF around your brain! This field extends up to 3 feet outside and around your body. What has the greatest impact on this field? Your emotions! And when you are in a coherent state what you are projecting is positive emotions and energy.
Even though breathing is big part of it, it’s not the focus, it is not simply a breathing exercise. Even though rhythmic breathing can shift you out of a stressful state and into coherence. Constant focus on the breath can be challenging to maintain. Instead, HC focuses on heart emotions. This is the key to HC’s effectiveness because it’s the most efficient way to achieve coherence. The resulting benefits are much greater than the benefits of just breathing. Coherence allows for increases in intuition, creativity, mental performance, hormone balance, and more!
When to do Heart Coherence:
Ideally, cardiac coherence breathing, and relaxation exercises should be done three times a day. The best times are during the following transition phases:
· In the morning upon waking up, when the body secretes cortisol (stress hormone). Cardiac coherence helps to regulate this hormonal level.
· Around midday, just before Lunch. Cardiac coherence allows a refocusing, while preparing the body for a good digestion.
· Late afternoon, before the beginning of the evening: At this time, the body secretes dehydroepiandrosterone (DHEA), the hormone for memory and recovery. By stimulating this hormone, cardiac coherence relaxes the body and prepares the body for a restorative night.
Good to know: 5 minutes of cardiac coherence practice induces 6 hours of benefits on the body. Therefore, it is not necessary to repeat the cardiac coherence exercise more than 3 times a day.
How to achieve Heart Brain Coherence
1. Breathe five to six breaths per minute. This will bring you in a basic state of coherence. When I practice this, I instantly feel my shoulders drop and I relax instantly.
2. Bring an emotion of appreciation, compassion, or love into your awareness. Feel it with all your physical body and bring it into the area of your heart. This will bring your coherence into a higher frequency.
3. Imagine spreading that emotion out through your field of energy, and then out into the world and people around you. Spread love, peace and compassion out of you.
4. Practice love and kindness more often. This helps hold a higher coherence because you are spreading these emotions through actions as well.
Other interesting Facts
Other Interesting Facts
HM’s research proves that different heart patterns have different effects on your thoughts and behaviours. Over 11,500 people have participated in HeartMath studies. These participants experienced improvements in only 6-9 weeks of using HM.
These Participants Showed the following:
56% drop in depression
48% drop in fatigue
46% drop in anxiety
38% improvement in calmness
30% improvement in sleep
24% improvement in the ability to focus
In addition to this being an emotional self-regulation technique, there are other approaches that also increase HRV coherence.
For example, a study of Zen monks found that monks with greater experience in meditation tended to have more coherent heart rhythms during their resting recording than those who had been monks for less than two years.
A study of autogenic (self-generated) training showed increased HRV coherence and found that cardiac coherence was strongly correlated with higher EEG alpha activity. Harnessing your brain's alpha waves can help you enter a flow state, which allows you to do deep work with less effort. Alpha waves induce feelings of calm, increase creativity, and enhance your ability to absorb new information. It is the natural state of hypnosis that humans have.
The authors suggested that cardiac coherence could be a general marker for the meditative state. However, this does not suggest that all meditation or prayer styles increase coherence, unless the coherence state is driven by a focus on breathing at a 10-second rhythm or the activation of a positive emotion.
For example, a study examining HRV while reciting rosary or bead prayers and yoga mantras found that a coherent rhythm was produced by rhythmically breathing, but not by random verbalization or breathing.
The authors ascribed the mechanisms for this finding to a breathing pattern of 6-cycles per minute. In a study of the effects of five types of prayer on HRV, it was found that all types of prayer elicited increased cardiac coherence. However, prayers of gratefulness and heartfelt love resulted in definitively higher coherence levels.[201] It also has been shown that tensing the large muscles in the legs in a rhythmical manner at a 10-second rhythm can induce a coherent heart rhythm.
Research Results
A study of middle school students with attention deficit hyperactivity disorder showed a wide range of significant improvements in short- and long-term memory, ability to focus and significant improvements in behaviours both at home and in school.
A study of 41 fighter pilots engaging in flight simulator tasks found a significant correlation between higher levels of performance and heart-rhythm coherence as well as lower levels of frustration.
A study of recently returning soldiers from Iraq who were diagnosed with PTSD found that relatively brief periods of HRV coherence training combined with practicing the Quick Coherence Technique resulted in significant improvements in the ability to self-regulate along with a wide range of cognitive functions. The degree of improvement correlated with increased cardiac coherence.
Other studies have shown increases in parasympathetic activity (vagal tone), reductions in cortisol and increases in DHEA, decreases in blood pressure and stress measures in hypertensive populations, reduced health-care costs and significant improvements in the functional capacity of patients with congestive heart failure.
A study of correctional officers showed reductions in systolic and diastolic BP, total cholesterol, fasting glucose, overall stress, anger, fatigue and hostility. Similar, results were obtained in several studies with police officers.
Here at Conscious Living Institute we incorporate Heart and brain coherence teachings and practices into our programs and workshops. Follow the link below to find out more.
We hope you enjoyed this article and found it to be beneficial knowledge.
Thanks for reading and stay tuned
Crestina D
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