How can a person increase their Emotional Stability

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This section is not finished. This page is undergoing a major revision


  • "Conscious breathing is the key to uniting body and mind and bringing the energy of mindfulness into each moment of our life." Thich Nhat Hanh

The basics of improving the amount of Emotional Stability by monitoring and increasing Heart Rate Coherence

  • All methods of developing Heart Rate Coherence seem to involve three factors
    • Breathing Slowly
    • Keeping awareness on something.
    • Being in a peaceful environment.

Meditation Techniques

  • Gross overview of Eastern Practices for improved personal well being reveals that they all seem to involve increasing awareness in some form or the other
  • Usually it is becoming aware of the the breath, sometimes it involves increased awareness of the body e.g. Qijong and Tai Chi, and sometimes even of thoughts in the mind.
  • What these technniques ALL seem to involve around is for the mind to move out of the Default Mode Network into the Task Positive Network in which the brain becomes more active by paying attention (i.e awareness) to something.
  • Pema Chodron recommends " The pause practice — the practice of taking three conscious breaths at any moment when we notice that we are stuck." which is almost identical to the practice that is recommended later as way of Living Coherenently.
  • Click here for a guided medtitation on YouTube that you can listen to

Heart Rate Coherence

What Breathing Rate to Use?

  • There seems to be no generally accepted best practice for a breathing rate to produce maximum coherence.
  • Optimum breathing rate most probably depends on the individual.
  • On pages 12-15 of Elliot and Edmonson (2005) show results of coherence at different breathing rates and show that 5 breaths per minute produces maximum coherence.
Recommended Breathing Interval to produce Coherence.
Source Interval

Secs

Comments
Heart Math 10.0 Default setting of HeartMath(R) Pro
O'Hare,D (2014) 10 365 means six breaths a minute
Elliott,D.& Edmonson,D.(2008) 12 pp19 ..Resonance...averages 5 respirations per minute
Elliott,D.& Edmonson,D.(2005) 12 pp 12 shows high coherence at 5 cycles a minute

Ideas on how to live with more coherent heart rates in your life

  • HeartMath Coaches and Mentors have been certified by the HeartMath(r) organizatiob to support you in learning how to develop more Coherence in your life. With their approach you don't need to purchase any equipment to successfully develop Coherence. Click here for a report on the effects of such a training.
  • Of course you can do it yourself by purchasing equipment which you can use to monitor your coherence and train yourself to develop more Coherence.

Practice getting into Coherence

  • HeartMath certified Coaches and Mentors are trained to support people in learning how to this. You can find a certified HeartMath Coach by clicking here.
  • Learn what techniques work for you in getting into a coherent state.
    • You can do this by using a device that indicates when your heart is beating coherently.
    • Then you can experiment with different breathing and emotional techniques to find out which ones work best for you.ie. use a Biofeedback approach.
    • Once you have learned these techniques , you can use your techniques to get into Heart Rate Coherence anywhere any time.
  • David O'Hare discusses the 365 approach which recommends practicing three(3) times a day breathing at a rate of six (6) breaths a minute for five (5) minutes a day.
  • McArthur on page 45 discusses a breathing technique called the Heart Wisdom Tool. This involves three steps, Touch and Breathe, Remember and Feel, and Sincere Asking

Get into a Coherence State when making choices

  • HeartMath certified Coaches and Mentors are trained to support people in learning how to this. You can find a certified HeartMath Coach by clicking here.

Get back into Coherence when emotionally Disturbed

  • HeartMath certified Coaches and Mentors are trained to support people in learning how to this. You can find a certified HeartMath Coach by clicking here.

Possible Split Brain implications

  • Jill Bolte-Taylor talks on TED about her experience with the two hemispheres of her brain. She also has a book on about it.
  • In the end of her talk she appeals for balancing the two hemispheres. I am wondering if the balancing of the body that happens when Heart Coherence happens also leads to balancing the hemispheres. Just an idea. No evidence so far.

Biofeedback Application

  • Using a device that displays Heart Rate Variability (which includes Heart Rate Coherence ) allows the user to develop behavior patterns (e.g. feeling emotions, awareness of breathing, etc.) that enhance the production of Heart Rate Coherence.
  • Once these pattern are learned , then the user can use these behavior patterns in the fiel whith using any devices to restore emotional stability on an ongoing basis.
  • This writer has watched his Heart Rate while working on developing Heart Rate Coherence and has noticed that, for him:
    • Coherence takes about five minutes to develop so shifted his duration from five minutes to ten minutes
    • That by doing deep Belly Button Breathing, more coherence develops. Deep Belly Button Breathing is focusing on the Belly Button as the belly is pushed out and drawn in.

Equipment that can be used to display Heart Rate Coherence

  • Click here for a comparison of the major Heart Rate Sensors.
  • BreatheSync is offered by Michael of StillWorks from the Apple Store. Free

This section is not finished. Checkout DGYAO Bluetooth 4.0 Mobile Heart Rate Monitor $27.99


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Bibliography

  • McArthur David (2017) Your Spiritual Heart: Access the wisdom that manifests your heart's desire.
    • On page xi is promises "Access the wisdom that manifests your heart's desire- the right job, flow of wealth, loving relationships.. even enlightenment".
    • I enjoyed this book. It describes explicitly a methodology derived from the HeartMath approach which I find very powerful and useful.
    • It also seem aligned with all the other benefits I have learned from reading other literature I have read.
    • What I particularly enjoyed was his recommendation for asking the question "What is my best response to this situation?" when in a coherent state.
  • OHare, David (2014?) Heart coherence 365: A guide to long lasting heart coherence.
    • I found this book very easy to read and implement the methodology.
    • It also recommends other techniques suggested by other auutors.

This section is not finished. Check coherence.info,Accurage, Heart Wizard



This section is not finished. incorporate meta study showing results https://www.ncbi.nlm.nih.gov/pubmed/28478782