HeartMath Techniques

HeartMath Techniques

Cronic Pain Management
At Nebula Physio and Wellbeing Ltd we promote a holistic, wellbeing approach to physiotherapy that incorporates the mind, body, heart and breath for facilitating wellness.

Sarah Massey, one of our senior physiotherapists, is a HeartMath Certified Practitioner. The HeartMath experience combines breathing techniques with the heart-mind connection to help you lower your stress, revitalize energy and resilience, and restore your mental, emotional and physical balance. This approach can be used by any adult looking for simple techniques to lower stress levels and improve their inner resilience. These techniques are particularly useful for chronic pain conditions by calming your nervous system, and can also be used for managing pain on the go in the moment.

The science behind HeartMath techniques

Heart rhythm patterns change depending on your emotional state. Below are two graphs showing examples of real-time heart rate variability patterns (heart rhythms) recorded from individuals experiencing different emotions. The top graph shows an incoherent heart rhythm, characterized by an irregular, jagged waveform. This type of rhythm is typical when you are under stress or experiencing negative emotions such as anger, frustration, and anxiety. 

In contrast, the bottom graph shows a coherent heart rhythm pattern. This type of rhythm is typically observed when you are experiencing a sustained positive emotion, such as appreciation, compassion, or love. The coherent pattern is characterized by its regular, sine-wave-like waveform. Although the overall amount of heart rate variability is actually the same in both graphs, the patterns are clearly very different depending on your emotional state.



Coherence: A State of Optimal Function

The HeartMath Institute’s research has shown that generating sustained positive emotions facilitates a body-wide shift to a specific, scientifically measurable state. This state is termed psychophysiological coherence and is characterized by increased order and harmony in both our psychological (mental and emotional) and physiological (bodily) processes. 

Psychophysiological coherence is state of optimal function. Simply stated, if our body and brain work better, we feel better and we perform better.


The above graphs show an individual’s heart rate variability, blood pressure rhythm (pulse transit time), and respiration rhythm over a 10-minute period. At the 300-second mark (centre dashed line), the individual used HeartMath’s Quick Coherence® technique to activate a feeling of appreciation and shift into the coherence state. At this point, the rhythms of all three systems started to synchronise: notice that the rhythmic patterns are harmonious and synchronized with one another instead of scattered and out-of-sync. The left side of the graphs shows the spectral analysis of the three physiological rhythms before the shift to coherence. 


Free Resources:

HeartMath offers a free online taster course (see link below). The course has interactive videos and worksheets. This taster course provides practicle and effective tools for preventing and releasing stressful attitudes and feelings, and for connecting with your heart’s intuitive directions for the best choices in whatever your life situation calls for. You will learn how to activate heart qualities of love, kindness and compassion to help enhance your immune system, health and self-security. 

This interactive program can help you maintain emotional balance and mental clarity, along with sustaining resilience. The content of the course is uplifting and provides scientifically validated tools for managing stress and anxiety.

FREE TASTER ONLINE COURSE LINK:


If you would like to try some of the more individual HeartMath techniques, the below link provides free visual slides and an audio podcast to guide you through the techniques:


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