The HeartMath Solution by Doc Childre and Howard Martin with Donna Beech
For years I have been profoundly curious about heart rate variability (HRV) and “Heart Math” which is what ultimately prompted me to read this book. In doing so, my hope was that I would learn how to use HRV both personally and professionally. Specifically I was hoping to determine which technology works best to measure HRV and how to implement that information for stress management. This book did not help me achieve that goal; however it laid a very firm foundation on the principles behind HeartMath philosophy. When I reflect on what I learned, there are 4 key points I wish to share with you in this article, but first let me give you a little background about the foundations of HeartMath.
HRV is defined as a measurement of beat-to-beat changes in heart rate and measures the flexibility of our heart and nervous system; it can be used to determine our mental and emotional balance. Scientific evidence shows that the heart sends us emotional and intuitive signals. The heart has its own independent nervous system (“the brain in the heart”). Core heart feelings (appreciation, nonjudgment, forgiveness, compassion, care) decrease sympathetic nervous system (fight or flight) activity and increase parasympathetic nervous system (rest and digest) activity. Positive emotions (happiness, love, joy, enthusiasm) improve hormonal balance and immune system function. Did you know that the stress response encompasses more than 1400 known physical and chemical reactions and over 30 different hormones and neurotransmitters? HeartMath helps people significantly decrease anger, depression, anxiety, insomnia, heart rate, and fatigue and increase peacefulness and vitality. As a reminder, negative emotions (resentment, anger, frustration, worry, disappointment) place a significant strain on your heart and brain.
1. Care Vs. Over-care: Care is a powerful motivator, inspiration, and reassurance; care boosts the immune system while anger suppresses it. When care from the heart is bombarded by worries or anxieties, projections, and expectations, it degrades into over-care. Countless people suffer from over-care driven exhaustion and burnout. Over-care eventually produces chronic angst. Every time you eliminate an over-care, the relief is tremendous. Identifying and eliminating over-care is crucial to eradicate hidden stress and experience a more fulfilling life.
2. Freeze-Frame: a quick one minute exercise to help manage thoughts and prevent fatigue; this technique improves mental clarity and decision-making. The authors suggest using this technique for transitions, before conversations or phone calls, during your morning or evening routine, when children are squabbling, or when a conversation veers off course.
3. Cut-Thru: a technique that uses the power of the heart to bring emotions like tension, rage, apathy, self-blame, edginess, guilt, hurt, grief, pain, overwhelm, sadness, fear into balance and erase emotional blocks from the past to create feelings of peace, balance, empathy, and regeneration.
4. Heart Lock-In: used to promote core heart feelings (appreciation, non-judgment, forgiveness) and increase or sustain connection to heart intelligence to attain intuitive and creative insights. The authors recommend listening to peaceful instrumental music for increased effectiveness.
By using methods 2, 3, and/or 4 above, Heart Math helps people significantly minimize their stress reactions by teaching how to change their perceptions of an event that did not meet their expectations and by controlling their response to that disappointment.
Rachel Oppitz, ND
