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Insttute of HeartMath
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Published by Insttute of HeartMath
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The content, tools, techniques of this program were made possible by the research completed
at the IHM Research Center. This work is made possible by the generosity of our donors.
The Insttute of HeartMath is a nonproft, charitable organizaton founded in 1991.
This manual is a work prepared in conjuncton with programs ofered by the Insttute of HeartMath (IHM).
In no event shall IHM have any responsibility or liability for any consequences of any use, misuse, inability
to use, or reliance upon the informaton contained herein, nor does either warrant or otherwise represent
in any way the accuracy, adequacy, or applicability of the contents hereof.
2013 Insttute of HeartMath. All rights reserved. HeartMath, The Resilient Educator, Freeze Frame, Early HeartSmarts, HeartSmarts and
Heart Lock-In are registered trademarks of the Insttute of HeartMath. Depleton to Renewal Grid and Emotonal Landscape are trademarks
of HeartMath LLC. TestEdge is a registered trademark of HeartMath LLC. Inner-Ease, Coherent Communicaton, Heart-Focused Breathing,
Resilience Advantage and Coherence Advantage are trademarks of Doc Childre. Quick Coherence is a registered trademark of Doc Childre.
emWave and emWave2 are registered trademarks of Quantum Intech, Inc. The emWave Pro is an educatonal system. It is not classifed as a
medical device and should not be used for medical diagnostc purposes. However, the emWave does capture accurate real-tme heart rhythms
and heart-rhythm coherence informaton showing how emotons afect heart rhythms and autonomic nervous system balance.
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1 HMCTP: Resilience Advantage
Technique .......................................................20
Establishing a New Baseline ........................................................................... 21
Heart Lock-In Technique .................................................................................. 22
Acton Plan for Plugging Energy Leaks ............................................................ 23
Acton Plan for Building Resilience Capacity .................................................. 24
References ...................................................................................................... 25
2 HMCTP: Resilience Advantage
Technique
An Intelligent Energy Self-Regulaton Technique
The state of ease is a highly regeneratve state that helps us fow more
easily through challenges and builds our resilience capacity.
Inner ease is not necessarily a state of relaxaton. Its a state of actve
calm in which we are composed and balanced on the inside, but ready
for intelligent acton.
Step 1. Focus your atenton in the area of the heart. Imagine your breath
is fowing in and out of your heart or chest area, breathing a litle
slower and deeper than usual.
Suggeston: Inhale 5 seconds, exhale 5 seconds (or whatever rhythm
is comfortable).
Step 2. With each breath, draw in the feeling of inner ease to balance
your mental and emotonal energy.
Step 3. Set a meaningful intent to anchor the feeling of inner ease as you
engage in your projects, challenges or daily interactons.
Inner-Ease Quick Steps
Heart-Focused Breathing
Draw in the feeling of inner ease
Anchor and maintain the feeling
Applicatons Use the Inner-Ease Technique to:
Start your day, before bedtme and prior to challenging or creatve events.
Discern important issues and make beter decisions.
Prevent or reduce anger, overwhelm or anxiety.
Stay poised in ease to maintain judgment-free partcipaton in meetngs
or conversatons.
Create or restore patence and resilience when needed.
Enhance creatvity and intuitve insight.
Use the Inner-
Ease Technique
before, during
or afer stress-
ful situatons,
projects or
communicatons
to help sustain
balance and
composure
throughout
the day.
6 HMCTP: Resilience Advantage
Worksheet
10 HMCTP: Resilience Advantage
When you fnd yourself on the lef side of the Depleton to Renewal Grid and feel
stressed-out or out of sync, use Heart-Focused Breathing to take the charge out
of a stress reacton and start the process of shifing into a more resilient state.
Begin the process of shifing from incoherence to coherence by getng your ner-
vous system in sync, which in turn signifcantly improves your mental capacites.
Heart-Focused Breathing Technique
Focus your atenton in the area of the heart. Imagine your breath is fowing
in and out of your heart or chest area, breathing a litle slower and deeper
than usual.
Suggeston: Inhale 5 seconds, exhale 5 seconds (or whatever rhythm is
comfortable).
Emotons that Create Coherence
When you experience renewing emotons such as appreciaton, care, and
compassion, your physiology is naturally more coherent.
You can tap into the power of positve emotons by appreciatng family or
friends, a pet, vacaton, nature, sport, etc.
Identfy people, places or things that you appreciate in your life.
11 HMCTP: Resilience Advantage
Technique
When you experience positve emotons, your physiology is naturally more
coherent. This quickly recharges your inner batery and builds your resilience.
You can intentonally create more coherence throughout the day.
Step 1: Focus your atenton in the area of the heart. Imagine your breath is
fowing in and out of your heart or chest area, breathing a litle slower
and deeper than usual.
Step 2: Make a sincere atempt to experience a regeneratve feeling such as
appreciaton or care for someone or something in your life.
Suggeston: Try to re-experience the feeling you have for someone you
love, a pet, a special place, an accomplishment, etc., or focus on a feeling
of calm or ease.
Notes:
12 HMCTP: Resilience Advantage
Technique
Step 1: Shif into a heart coherent state before communicatng to efectvely
share and receive informaton.
Suggeston: Set an intenton to be respectul of others views or situatons.
Step 2: Listen for the essence of what is being said without prejudging or
getng pulled into drama before the communicaton is complete.
Suggeston: Remember to re-center in your heart if you start to overreact
lose emotonal composure.
Speak from a genuine tone and consider what you are going to say and
how it may impact others.
Step 3: During important or sensitve communicatons its efectve to
confrm the essence of what you heard to insure mutual understanding.
Yet, when rushing communicatons, this is the step most of us forget.
Coherent Communicaton Quick Steps
1. Shif Into Heart Coherence
2. Listen and Consider the Essence
3. Confrm Mutual Understanding
Notes:
21 HMCTP: Resilience Advantage
Technique
The Heart Lock-In Technique is a powerful way to shif your baseline to
create benefcial and sustained changes at the physiological level, which is
imperatve for building a new baseline of resilience.
Actvatng and sustaining coherence trains the nervous system to a new
normal. The nervous system begins to recognize this more resilient and
energy-efcient state as the familiar one so it becomes your new internal
setpoint it becomes more automatc.
Building a new baseline is like laying a new foundaton or downloading a new
operatng system. In practcal terms, it means that things which previously
triggered you dont get under your skin as easily. You operate from a new
setpoint. You may also fnd that you have more energy and fow more easily
through your day, handling the things that do come up with greater ease.
22 HMCTP: Resilience Advantage