Biofeedback is a process that enables individuals to learn how to change physiological activity for the purpose of improving health and performance. It is useful in the treatment of depression, anxiety, chronic pain, headaches, and stress. Precise instruments measure physiological activity. Examples include:
- Brainwaves
- Heart function
- Breathing
- Muscle activity
- Skin temperature
The instruments rapidly and accurately "feed back" this information to the user. The user can then use various techniques to enhance their physiological activity. Over time, physiological changes can endure without continued use of an instrument.
At NYU, we are using the emWave® Personal Stress Reliever® (PSR).
The emWave® measures heart rate variability to inform us about our current level of coherence.
Heart Rate Variability (HRV)
is the naturally occurring beat-to-beat variation in heart rate (milliseconds). The rhythm of a healthy heart - even under resting conditions - is actually surprisingly irregular, with the time interval between consecutive heartbeats constantly changing.
HRV is important because it is a marker of physiological resilience, behavioral and emotional flexibility. It reflects an individual's ability to adapt effectively to stress and environmental demands. The beat-to-beat changes in your heart create the Heart Rhythm Pattern.
Heart Rhythm Patterns (HRPs)
Heart Rhythm Patterns (HRPs) are sensitive to changes in the emotional state. HRPs become irregular and incoherent when individuals experience stressful or negative emotions such as tension, anxiety, irritation, or anger.
Irregular and incoherent HRPs negatively affect health, brain function, performance and sense of well being. When individuals experience positive emotions such as appreciation, care, joy or love, their HRP becomes more ordered and coherent. HRPs associated with positive emotions send signals to the brain that reduce stress, improve brain function, hormonal balance, immune response, coordination, and reaction times.
Coherence
Coherence = ordered and harmonious hearth rhythms. It is an indicator of synchronization between the heart, respiratory system, blood pressure rhythms, and heart rate variability patterns.
Coherence allows systems to perform optimally. It helps individuals to maintain mental, emotional, physical, and spiritual well-being.
The emWave® PSR is an interactive stress relief system that fits in the palm of your hand. It reads your heart rhythms through its finger or ear sensor and gives immediate feedback about your level of coherence through the changing colored lights and sounds. It fosters the ability to self-regulate emotional and physiological changes associated with stress.
Doc Childre
Doc Childre, founder of the HeartMath Stress Management System (creator of the emWave® PSR) has created the Quick Coherence® Technique to increase coherence and reduce the effects of stress. The Quick Coherence® Technique is a set of positive emotion-focused techniques that foster physiological coherence.
By practicing the Quick Coherence® technique while using the emWave® PSR, you can see your coherence level increase as you transform your stress and gain greater control over your emotions.
Quick Coherence Technique
- Step 1 - Heart Focus:
Focus your attention in the area of your heart and then breathe deeply, as though your breath is entering and leaving the heart area - Step 2 - Heart Breathing:
As you focus on the area of the heart, pretend you are breathing through your heart. Breathe in slowly and gently. In through your heart to a count of 5 or 6 and out through your heart to a count of 5 or 6. Do this until your breathing feels smooth and balanced. - Step 3 - Heart Feeling:
Continue to breathe through the area of your heart and find a positive feeling, like appreciation, care, or compassion. Once you have found a positive feeling or attitude, you can sustain it by continuing your heart focus, heart breathing and heart feeling.
Practice, Practice, Practice
Practice 10 minutes a day, 5 days a week, for at least 2 weeks. Regular use of the HeartMath System has resulted in significant stress reduction benefits by people with ADD/ADHD, anger, anxiety and panic disorders, arrhythmias, asthma, chronic fatigue, chronic pain, depression, diabetes, digestive disorders, hypertension, and sleep disorders.
Interested in learning more?
Attend the Biofeedback Toolkit, Mondays from 6:30-7:30 p.m. In order to check out an emWave device, you need to attend the one-session Biofeedback Toolkit. To sign up, please contact Counseling and Wellness Services at 212-998-4780. Upon completion of the session, you will receive a certificate of completion that will permit you to check out an emWave device.
©2005 Institute of HeartMath. All rights reserved. Quick Coherence is a registered trademark of Doc Childre. Freeze-Framer, emWave, emWave Personal Stress Reliever, emTech and Coherence Coach are registered trademarks of Quantum Intech, Inc. The emWave Desktop is an educational system. It is not classified as a medical device and should not be used for medical diagnostic purposes. However, the emWave does capture accurate real-time heart rhythms and heart rhythm coherence information from which to learn how emotions affect heart rhythms and autonomic nervous system balance.