Try the Quick Coherence® Technique – a powerful technique to connect you with your heart.
Create a coherent state in about a minute with the simple, but powerful steps of the Quick Coherence® Technique by the Institute of HeartMath. Using the power of your heart to balance thoughts and emotions, you can achieve energy, mental clarity and feel better fast anywhere. Use Quick Coherence especially when you begin feeling a draining emotion such as frustration, irritation, anxiety or anger. Find a feeling of ease and inner harmony that’s reflected in more balanced heart rhythms, facilitating brain function and more access to higher intelligence.
The Quick Coherence® Technique helps you create a coherent state, offering access to your heart’s intelligence. It uses the power of your heart to balance thoughts and emotions, helping you to achieve a neutral, poised state for clear thinking. It is a powerful technique that connects you with your energetic heart zone to help you release stress, balance your emotions and feel better fast.
Quick Coherence® Technique will help you find a feeling of ease and inner harmony that will be reflected in your heart rhythms. The heart is a primary generator of rhythm in your body, influencing brain processes that control your nervous system, cognitive function and emotion. More coherent heart rhythms facilitate brain function, allowing you more access to your higher intelligence so you can improve your focus, creativity, intuition and higher-level decision-making. When you’re in heart-rhythm coherence, you perform at your best – what athletes call being in the zone. You feel confident, positive, focused and calm yet energised.
Step 1: Heart focus
Focus your attention on the area around your heart, the area in the centre of your chest. If you prefer, the first couple of times you try it, place your hand over the centre of your chest to help keep your attention in the heart area.
Step 2: Heart breathing
Breathe deeply but normally and feel as if your breath is coming in and going out through your heart area. Continue breathing with ease until you find a natural inner rhythm that feels good to you.
Step 3: Heart feeling
As you maintain your heart focus and heart breathing, activate a positive feeling. Recall a positive feeling, a time when you felt good inside, and try to re-experience the feeling. One of the easiest ways to generate a positive, heart-based feeling is to remember a special place you’ve been to or the love you feel for a close friend or family member or treasured pet. This is the most important step.
Quick Coherence® is especially useful when you start to feel a draining emotion such as frustration, irritation, anxiety or stress. Using Quick Coherence at the onset of less intense negative emotions can keep them from escalating into something worse. This technique is especially useful after you’ve had an emotional blow-up, to bring yourself back into balance quickly.
You can do the Quick Coherence® Technique anytime, anywhere and no one will know you’re doing it. In less than a minute, it creates positive changes in your heart rhythms, sending powerful signals to the brain that can improve how you’re feeling.
Apply this one-minute technique first thing in the morning, before or during phone calls or meetings, in the middle of a difficult conversation, when you feel overwhelmed or pressed for time, or anytime you simply want to practise increasing your coherence. You can also use Quick Coherence whenever you need more coordination, speed and fluidity in your reactions.
This article has been reproduced, with permission, from the Institute of HeartMath’s website: www.heartmath.org
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