Heart Rate Variability
Take Control
Reducing Stress
Heart rate variability (HRV), which is at the core of research the Institute of HeartMath conducts, is a measure of the naturally occurring beat-to-beat changes in heart rate/heart rhythms. It serves as a critical method for gauging human health and resilience.
“The study of heart rate variability,” according to HeartMath’s signature work, Science of the Heart, “is a powerful, objective and noninvasive tool to explore the dynamic interactions between physiological, mental, emotional and behavioural processes.”
Numerous studies show HRV is a key indicator of physiological resilience and behavioural flexibility, and can reflect an ability to adapt effectively to stress and environmental demands.
Researchers use HRV, as measured by an electrocardiogram (ECG) or pulse wave recording, to assess the state of the autonomic nervous system (ANS), which controls our heart and breath rates, gastrointestinal tract movement and gland secretion among other internal bodily functions. HeartMath has utilised HRV analysis for many years to examine the influence positive and negative emotions have on the ANS.
Variability, or a certain degree of irregularity in our heart rhythms actually is quite normal, though too much instability can be detrimental to efficient physiological functioning.
Analysis of heart rhythm patterns can also provide an objective measurement of physiological coherence, a term that describes a state of high performance characterised by harmony in the body’s oscillatory systems.
Heart rate variability analyses are used today in a broad range of applications to help individuals with debilitating conditions such as elevated stress levels, depression, overweight, anxiety disorders, anger management issues and much more.
HRV analyses are integral to the intervention tools, programs and technology HeartMath tailors to individuals in a variety of settings, including schools, health professions, corrections facilities and corporate groups among others.
http://www.heartmath.org/free-services/articles-of-the-heart/heart-rate-variability.html
Coherence & Resilience
“Researchers at the Institute of HeartMath have found that a fast and effective way to build and store resilience is through what is known as coherence. HeartMath defines coherence as a state in which the heart, mind and emotions are balanced and operating in sync and the immune, hormonal and nervous systems function in energetic coordination.”
In order for to be able to function more effectively, we need to be able to effectively transition into a state of high coherence. The tools and techniques used to do this are available to you today. They effectively bring the bio, psycho and spiritual domains in order to build reliance in the area of stress and emotional quotient.
Measure your Heart Rate Variability, learn to control this physiological function and reduce your stress.
Often we feel like there is nothing we can do to change our stress. Some say traduce the stressors, others say take a ling hot bath. We all know however that getting rid of stress right now is far easier than building resilience toward a stress response or even taking control of the stress response. Face facts, if we felt we had control things would just feel better. Having at least some control of your stress is the first step to taking control of your life. By learning a few basic skills, we can reduce our physiological exposure to the damage that hyper tension can inflict on us.
Join us for a a step toward wellness.
Key Terms to Understand
adrenaline and noradrenaline: Also called epinephrine and norepinephrine, these key stress hormones cause a cascade of physiological responses in the body, such as faster heartbeat and respiration, a rise in blood pressure, and the release of energy- boosting fats and glucose.
autonomic nervous system: The part of the nervous system that rules such involuntary body functions as breathing, blood pressure, heartbeat, and the dilation or constriction of arteries and small airways in the lungs. Includes the sympathetic and parasympathetic nervous systems.
breath focus: A form of meditation that elicits the relaxation response; breath focus relies on deep, even breathing, a passive attitude, and a focus word or focal point.
cortisol: One of a class of stress hormones, called glucocorticoids, released by the adrenal glands during the stress response.
focus words: Words or phrases that enhance your sense of peace, relaxation, and connection while you practice deep breathing and other techniques that elicit the relaxation response.
HPA (hypothalamic-pituitary-adrenal) axis: A system that governs many hormonal activities in the body, including the stress response.
hypothalamus: A network of nerves, located above the brain stem, that helps control the sympathetic and parasympathetic nervous systems and, through the pituitary gland, the endocrine system. Sparks the stress response by releasing the first of several chemical messengers that put the body on alert.
mindfulness: Insight or mindfulness meditation is an ancient Buddhist practice that induces the relaxation response by focusing you on the distracting thoughts and sensations that may occur during meditation. Also refers to non-meditative techniques that encourage you to slow your pace and live fully in the moment.
parasympathetic nervous system: One of two offshoots of the autonomic nervous system; it calms body systems excited by the release of stress hormones.
positive psychology: An emerging field recognized by the American Psychological Association that focuses on identifying and promoting factors that allow people to thrive.
post-traumatic stress disorder (PTSD): A prolonged reaction to trauma characterized by recurrent flashbacks, dreams, or intrusive thoughts about the traumatic event; withdrawal from people and certain situations; being easily startled; and having difficulty sleeping.
progressive muscle relaxation (PMR): A tool for inducing the relaxation response that involves isolating, tensing, and relaxing specific sets of muscles in sequence.
relaxation response: A term coined by Dr. Herbert Benson to describe the physical effects of meditation and certain other techniques that are opposite to those of the stress response. Effects include marked drops in oxygen consumption, carbon dioxide expiration, heartbeat, and respiration, as well as stabilization or lowering of blood pressure.
stress response: Physiological changes, such as quickened breathing and heartbeat and increased blood pressure, brought on by stress hormones released in response to a real or perceived threat to your safety or ability to cope. Also called the fight-or- flight response.
stressors: Stressful events or circumstances that may be real or perceived threats to your equilibrium and well-being.
sympathetic nervous system: An offshoot of the autonomic nervous system; it cranks up the body when stress hormones are released in response to perceived or real dangers.
