My neighbor listens to music while he tinkers on his motorcycle; not so loud that I can hear the melody—just the thrumming bass line...boom boom boom. It reminds me of my apartment-dwelling days when my head and heart would pulsate with the pounding rhythm emanating from speakers in the unit upstairs—or so it seemed.
While it may speed up with exertion or slow down during sleep, we perceive the human heartbeat as the steady tick-ticking of a metronome. In reality, though, we are energetic beings in constant flux. Your next inhale will replace the air in your lungs right now. Your bloodstream is transporting nutrients to hungry cells. Metabolic by-products are trucked away for elimination.
Instead of pumping away mindlessly, a healthy heart continually responds to fluctuations in our body and the environment. Scientists call this our heart rate variability (HRV). Although we cannot detect these minuscule variations-only fractions of a second long-there are devices that offer a glimpse into how our heart is performing.
Experiments conducted by researchers at the HeartMath Institute reveal a correlation between our HRV, other bodily functions (such as breathing), mental processes (such as problem-solving) and emotions.
Feelings such as anger or frustration, for example, cause the heart to beat in a rigid staccato producing an erratic HRV pattern reminiscent of spiky white-capped waves on a stormy sea. Under the command of a rigid heartbeat, our body strains to function like a an orchestra without a conductor to keep the musicians in sync. One aspect of our nervous system is attempting to surge forward while another aspect is pushing back--similar to driving with the parking brake engaged. Over time, the strain manifests as dis-ease.
When we focus on feelings of appreciation or gratitude, however, our HRV waveform smooths out like gentle waves caressing the beach. Other psychophysiological aspects including respiration, blood pressure and brain waves synchronize with the heart in a flowing dance. Our entire being comes into a state of wellness that HeartMath calls coherence.
At first it seemed counterintuitive to me that a consistent heart beat length represents disordered functioning. But, just as a flexible tree can bend with the wind instead of break, we are better equipped to deal with challenges when our heart adjusts its rhythm in tune with the circumstances.
A high HRV is associated with cardiovascular fitness, clear thinking and resilience to stress. With our nervous system flexing in harmony with the heart, we can perform tasks with ease. The doorways to creative insight and intuition open wide.
The HeartMath Institute provides instructions for techniques such as the Quick Coherence for Adults and the Shift and Shine for Preschoolers on their website. The image below shows how a participant's respiration, HRV and blood pressure changed when they practiced HeartMath's Quick Coherence technique at the 300 second mark.
HRV biofeedback devices calculate our HRV so we can get real time feedback while we practice techniques that promote coherence. These devices are widely available for personal use. They monitor our heart rate at the earlobe, wrist, chest or thumb.
Studies indicate that HRV biofeedback training helps mitigate symptoms of depression and post-traumatic stress. A study published in Frontiers in Physiology found that just 5 sessions of HRV biofeedback training helped healthcare workers recover from the stress of caring for COVID patients.
Not only does the ability to intentionally raise your HRV improve your own emotional self-regulation, it can enhance your relationships with others through social coherence as described in Frontiers in Public Health. These positive effects extend to our relationships with animals, too. The graph below illustrates coherence between Ellen and her horse, Tonopah, when she practiced HeartMath's Heart Lock-in technique for 3 minutes.
Multiple studies have assessed the use of HRV as a mental health screening tool. A meta analysis published in 2023 concluded that HRV is an accurate and cost-effective method to evaluate emotional health. Perhaps someday checking our HRV will become a standard procedure in clinics and hospitals.
HRV Biofeedback Training
If you want to give HRV biofeedback training a try, I recommend Inner Balance. I have used my device for over five years. In recent years, HeartMath held a sale around the holidays.
Intending for a Peaceful Election in the U.S.
Election day is nearly here in the U.S. Regardless of our political persuasion, I believe we all want to see this election go smoothly.
This week my Power of Eight intention group held space for a peaceful election. As we sat in collective silence, I could sense others beyond our little group radiating the same desire into the field.
If you feel so inclined, I invite you to spend a few moments intending for safe polling stations and timely acceptance of the voting results. Your intention matters.
You can learn more about the power of group intentions in the book "The Power of Eight" by Lynne McTaggert. Visit the Community tab on her website to join a Power of Eight group.
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