View source for D.I.Y. Living Coherently

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==Summary==
*This web page  discusses a way of achieving more {{ES}}, i.e. less reactivity,  perceive less  fear and perhaps even increase intuitive capabilities '''for less than $10''' if you have a iPhone or SmartPhone.
*The amount of {{ES}} can be observed by measuring {{HRC}}
*It describes a breathing technique which has been shown to produce increased {{HRC}} which is likely to provide more {{ES}}, peace etc.
*Finally it offers support to readers who want to reap the benefits of increased {{ES}}, e.g less emotional reactivity , more peace and equanimity by developing breathing techniques to improve their {{HRC}} which is known in the scientific world as {{RSA}}

==Get Motivated and Learn the Background and Advantages of getting more {{HRC}}==
*Watch this [https://www.youtube.com/watch?v=2SYHzqGNt8Q movie] first to get really turned on about increasing your coherence and learn what kind of results you might get.
*Read the first chapter or two of [https://www.amazon.com/Heart-coherence-365-guide-lasting-ebook/dp/B00LB6RYJW/ref=sr_1_1?ie=UTF8&qid=1531729666&sr=8-1&keywords=heart+coherence O'Hare, David (2014?)] Heart coherence 365: A guide to long lasting heart coherence. It only costs $4.99 on Kindle. 
** or you can find a certified HeartMath Coach  who can teach you how to get into Coherence  by clicking [https://www.heartmath.com/coach-mentor/ here] .
*Read the text on the [http://www.heartrateplus.com http://www.heartrateplus.com] page to get more motivated and learn more about the advantages of practicing heart rate coherence.
*Click [http://overview.livingcoherently.com here] for some ideas about a possible connection between improving Heart Rate Coherence and Spirituality. Note that {{HRC}} is known in the scientific world as {{RSA}}

==Install HeartRate+ on  your iPhone or SmartPhone (it's free)==
*[http://www.heartrateplus.com/ Heart Rate Plus] is an app for iPhones  and  Android phones which displays coherence using the phone's camera as  a pulse sensor on iPhones and Android phones { about $10)
** I found it difficult to find Heart Rate Plus  on Google Play or the Apple Store. So...
*On your phone go to [http://www.heartrateplus.com www.heartrateplus.com]
** You can download the Classic version there or....
***If you want use an external Bluetooth sensor, click on the link on the link at the top of the page which says 
***''Try also the PRO version [http://www.heartrateplus.com/DefaultPRO.aspx HeartRate+ Pro]'' to get the PRO version.
*Click on the appropriate version (Pro or Classic) for your phone and download it and install it to your phone.

==Learn and run Heart Rate Plus==
* Watch the video at [http://www.heartrateplus.com heartrateplus.com] to learn how to display Coherence on a mobile phone.
*Place your finger lightly over your phone's rear camera lens. (Leave any external sensor to later).
*Click on the HearRate  Plus icon on your phone and then "Press to Start"
*Press your finger LIGHTLY over the camera. (The light should come on)
** Heart Beats should start appearing after a couple of seconds.
*It will run for about three minutes and then stop UNLESS YOU WANT TO BUY IT.
*Once you have purchased it, it will keep running past the three minute mark. There are two versions.....

==The Classic Version ( about $6)==
*This uses the camera on the back of your phone to sense the pulse in your finger. It is slightly inconvenient to use as you have to hold your phone in a special way with the finger covering the camera but it does work.

==The PRO Bluetooth Version($about $11.00)==
*[http://heartrateplus.com/DefaultPRO.aspx Heart Rate Plus Pro] can connect with an external pulse sending device and this picks up a clearer more reliable heart rate signal than the ''finger on the camera'' approach.
*Heart Rate Pro can  use the [https://www.amazon.com/KYTO-Measuring-Heartbeat-Connected-Cellphone/dp/B076PCGLBS Kyto Heart Rate Monitor] which has an ear clip. I bought one for $20 on [https://www.ebay.com/sch/i.html?_from=R40&_trksid=m570.l1313&_nkw=Kyoto+Heart+Rate+Monitor&_sacat=0&LH_TitleDesc=0&_osacat=0&_odkw=Kyoto+ear+clip Ebay]. The HeartRatePlus organization have tested it and found that it works with HeartRatePlus. They may be hard to find.
*It can also use a Polar H-7 Bluetooth chest belt from [https://www.amazon.com/KYTO-Measuring-Heartbeat-Connected-Cellphone/dp/B076PCGLBS Amazon] or [https://www.ebay.com/sch/i.html?_from=R40&_trksid=p2380057.m570.l1311.R5.TR6.TRC1.A0.H0.Xpolar+h-7.TRS0&_nkw=polar+h7+heart+rate+monitor&_sacat=0 Ebay] or the Bluetooth version of HeartMath Inner Balance

==Learn more about  how to use HeartRate Plus==
*Watch this  [https://www.youtube.com/watch?v=UCMftjv8lok  YouTube video] for  more information on how to use the Heartrateplus app.
==Get into Coherence==
[[File:HRPL_HRV_screen.PNG ||frameless|180x750px|left|HeartRatePlus display]]
*Follow O'Hares 365 recommendation and practice deep breathing , six (6) breaths a minute, for at least five (5) minutes.
**Deep slow belly breathing with awareness on the belly skin going in and out seems to help. Follow the breathing prompter on the bottom of the display.
*Your middle screen on your  phone (swipe to the right) will show a display like this as you get into Coherence.  
*The middle screen will show your heart rate going up and down in a wavelike pattern like it does on this picture.(Thanks Beth)
==Modify your technique to improve your coherence==
*Once you have got the hang of observing your coherence , try changing your breathing rates and styles to produce more coherence and get more [http://livingcoherently.com   emotional stability] in your life.
*Try experiencing positive emotions like gratitude, compassion and love and see if that increases your coherence.
*Try remembering nice things that have happened in your life and get into the feelings you felt. (Thanks David)
=='''Again and Again and Again'''==
*'''3 times a day , 6 breaths or so a minute , five to ten minutes.'''
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==Disclaimer==
*The purpose of this page is of an educational nature. Please consult with a physician before taking any actions suggested in this document.
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'''This page may be reached at ''[http://heartrateplusprint.livingcoherently.com  http://heartrateplusprint.livingcoherently.com]'' ''' 
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