resilience advantage guidebook hmllc2014
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Guidebook Copyright 2013 Instute of HeartMath
Resilience AdvantageGuidebook
Skills for Personal and Professional Eecveness
Instute of HeartMath
(831) 338-8500 www.heartmath.org
HeartMath LLC
(831) 338-8700 www.heartmath.com
Published by Instute of HeartMath
Copyright 2013 Instute of HeartMath.
All rights reserved. No part of this publicaon may be reproduced
without the prior wrien permission of Instute of HeartMath.
14700 West Park Avenue Boulder Creek, Calif. 95006
(831) 338-8500 Fax (831) 338-8504 www.heartmath.org
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 Instute of HeartMath is a nonprot, charitable organizaon founded in 1991.
This manual is a work prepared in conjuncon with programs oered by the Instute 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 informaon contained herein, nor does either warrant or otherwise represent
in any way the accuracy, adequacy, or applicability of the contents hereof.
2013 Instute of HeartMath. All rights reserved. HeartMath, The Resilient Educator, Freeze Frame, Early HeartSmarts, HeartSmarts and
Heart Lock-In are registered trademarks of the Instute of HeartMath. Depleon to Renewal Grid and Emoonal Landscape are trademarks
of HeartMath LLC. TestEdge is a registered trademark of HeartMath LLC. Inner-Ease, Coherent Communicaon, 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 educaonal system. It is not classied as a
medical device and should not be used for medical diagnosc purposes. However, the emWave does capture accurate real-me heart rhythms
and heart-rhythm coherence informaon showing how emoons aect heart rhythms and autonomic nervous system balance.
The copyright owner does not give permission to use this material for any other purpose. You do not have
permission to copy, distribute, translate, excerpt, modify or otherwise infringe the copyright.
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Program Overview
Increase personal resilience and energy levels.
Leverage your ability to think clearly under pressure and discernappropriate soluons to problems.
Increase your ability to maintain situaonal awareness.
Diminish symptoms of personal and professional stress such as
overwhelm, frustraon, fague and sleep disturbance.
Improve reacon mes and coordinaon.
Table of Contents
What is Resilience? ........................................................................................... 2
Energy Balance ................................................................................................. 3
Energy-Draining Situaons/Events Exercise ..................................................... 4
Inner-Ease Technique..................................................................................... 5
The Physiology of Coherence and Opmal Funconing ................................... 6
Heart-Brain Communicaons ....................................................................................7
Heart Rhythms.................................................................................................. 8
Depleon to Renewal Grid Worksheet ..................................................... 9
Intelligent Energy Self-Regulaon Techniques................................................ 10
Heart-Focused Breathing Technique ...................................................... 10
Quick Coherence Technique .....................................................................11
Building and Sustaining Resilience ................................................................. 12
Prep, Shi and Reset, and Sustain .....................................................................12
Praccal Intuion ........................................................................................... 13
Freeze Frame Technique ............................................................................... 14
Freeze Frame Worksheet .............................................................................. 15
Relaonal Energecs ...................................................................................... 16
Impact of a Coherent Field Environment .........................................................18
Energecs of Communicaon ........................................................................ 19Coherent CommunicaonTechnique .......................................................20
Establishing a New Baseline ........................................................................... 21
Heart Lock-In Technique ..................................................................................22
Acon Plan for Plugging Energy Leaks ............................................................ 23
Acon Plan for Building Resilience Capacity .................................................. 24
References ...................................................................................................... 25
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What is Resilience?
Resilience is the capacity to prepare for, recover from
and adapt in the face of stress, challenge or adversity.
Your resilience capacity is the amount of energy you
have stored in your inner baery. The greater your
resilience capacity, the more energy you have available
when you need it.
Learning and applying energy-management skills can
increase your energy reserves, thereby increasing
your resilience capacity. Plugging energy leaks so you dont waste energy
unnecessarily is a key to building and maintaining your resilience.
The Four Domains of Resilience
There are four primary domains of resilience: physical, mental, emoonal and
spiritual. We have resilience in each domain.
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Energy Balance
People tend to expend more energy than they recover.
Stressful feelings deplete us and are major factors inhow we perform and in disrupng the quality
of our sleep.
Its the constant energy expenditures without
the balance of adequate rest and recovery
that lead to burnout, errors, health
challenges and diminished performance.
Emoonal responses to situaons, rather than situaons themselves,
are what cause stress.
Emoons are a primary driver of stress. Our emoonal responses to
perceived threats such as anxiety, irritaon, frustraon, resentment,
loss of control or helplessness are what we experience when we say
we are stressed.
Depleng and Renewing Emoons
We experience a wide range of emoons every day.
Emoons aect the nervous system and hormones, both of which
aect our performance and resilience level.
Some emoons deplete us and others renew us.
Some emoons are easy to idenfy and others run beneath our radar.
Depleng emoons reduce our resilience capacity and our ability
to think and communicate clearly.
Renewing emoons and atudes recharge our inner baeries and
rejuvenate us mentally, emoonally and physically.
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Energy-Draining Situaons/Events Exercise
Idenfy situaons that cause stress, the corresponding feelings that
typically drain your inner baery and what you currently do now tohandle them. Write them on the lines below.
Examples:
Situaons Feelings Current Soluon
Late for work Anxious Call co-worker
Argument with spouse Angry, helpless Wait for it to blow over
Cant get enough sleep Frustrated, red Leave work early
Situaons Feelings Current Soluon
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Inner-EaseTechnique
An Intelligent Energy Self-Regulaon Technique
The state of ease is a highly regenerave state that helps us ow more
easily through challenges and builds our resilience capacity.
Inner ease is not necessarily a state of relaxaon. Its a state of acve
calm in which we are composed and balanced on the inside, but ready
for intelligent acon.
Step 1. Focus your aenon in the area of the heart. Imagine your breath
is owing in and out of your heart or chest area, breathing a lile
slower and deeper than usual.
Suggeson: 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 emoonal energy.
Step 3. Set a meaningful intent to anchor the feeling of inner ease as you
engage in your projects, challenges or daily interacons.
Inner-Ease Quick Steps
Heart-Focused Breathing
Draw in the feeling of inner ease
Anchor and maintain the feeling
Applicaons Use the Inner-Ease Technique to:
Start your day, before bedme and prior to challenging or creave events.
Discern important issues and make beer decisions.
Prevent or reduce anger, overwhelm or anxiety.
Stay poised in ease to maintain judgment-free parcipaon in meengs
or conversaons.
Create or restore paence and resilience when needed.
Enhance creavity and intuive insight.
Use the Inner-
Ease Technique
before, during
or aer stress-
ful situaons,
projects or
communicaons
to help sustain
balance and
composure
throughout
the day.
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The Physiology of Coherence & Opmal Funconing
Coherence is an opmal state in which the heart,
mind and emoons are aligned and in sync.
Coherence is a key to performing at our best and
building and sustaining resilience.
The Autonomic Nervous System
The Autonomic Nervous System (ANS) consists of two branches: the
sympathec and the parasympathec. It regulates 90% of the bodys
internal processes.
The ANS signals the body to speed up or slow down, depending on the
situaon. Emoons can profoundly change the acvity in the ANS.
The Hormonal System
Over 1,400 biochemical changes are set in moon by our changing emoons.Two of the hormones triggered are corsol, the stress hormone, and DHEA,
the vitality hormone.
Depleng emoons increase corsol and renewing emoons increase DHEA.
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Heart-Brain Communicaon
Heart-Brain Communicaon
The heart has its own complex intrinsic nervous system which is
called the heart brain.
The heart sends more informaon to the brain than the brain sends
to the heart.
Heart signals aect the brain centers involved in decision-making,
coordinaon, reacon mes and the ability to self-regulate.
Heart Rate Variability
Heart rate variability (HRV) is the measure of how the heart rate
changes with every beat.
We have the most HRV when we are young and it steadily declines
as we age.
Below normal HRV for your age is a strong and independent predictor
of future health problems, including all-cause mortality.
HRV is an important indicator of psychological resiliency and ability to
handle stress.
Higher levels of HRV are associated with superior mental performance
on tasks requiring execuve funcons.
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Heart Rhythms
Emoons are Reected in Our Heart Rhythms
Emoons are reected in our heart-rhythm paerns.
Incoherent heart rhythms interfere with the brains ability to synchronize
corcal acvity, aecng our ability to think clearly, make good decisions and
self-regulate.
Coherent heart rhythms
improve the brains ability to
synchronize corcal acvity and
cause corcal facilitaon.
Coherent heart rhythms
indicate that the sympathec
and parasympathec systems
are in sync.
Coherence Pracce Outcomes
Enhances ability to maintain composure during challenges.
Improves family and social harmony.
Reduces fague and exhauson.
Facilitates the bodys natural regenerave processes.
Improves coordinaon and reacon mes.
Enhances ability to think clearly and nd beer soluons.
Improves ability to learn and achieve higher test scores.
Increases access to our intuive intelligence.
Depleon to Renewal Grid
The exercise ulizes a grid that
illustrates how dierent emoons
aect the two primary systems
the body uses to regulate over
90% of our bodys internal
systems.
Anger
Frustration
Anxiety
Burnout
Withdrawal
Resentment
Excitement
Courage
Passion
Contentment
Fulfllment
Ease
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Depleon to Renewal GridWorksheet
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Intelligent Energy Self-Regulaon Techniques
Heart-Focused Breathing
When you nd yourself on the le side of the Depleon to Renewal Grid and feel
stressed-out or out of sync, use Heart-Focused Breathing to take the charge out
of a stress reacon and start the process of shiing into a more resilient state.
Begin the process of shiing from incoherence to coherence by geng your ner-
vous system in sync, which in turn signicantly improves your mental capacies.
Heart-Focused Breathing Technique
Focus your aenon in the area of the heart. Imagine your breath is owing
in and out of your heart or chest area, breathing a lile slower and deeper
than usual.
Suggeson: Inhale 5 seconds, exhale 5 seconds (or whatever rhythm is
comfortable).
Emoons that Create Coherence
When you experience renewing emoons such as appreciaon, care, and
compassion, your physiology is naturally more coherent.
You can tap into the power of posive emoons by appreciang family or
friends, a pet, vacaon, nature, sport, etc.
Idenfy people, places or things that you appreciate in your life.
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Quick CoherenceTechnique
When you experience posive emoons, your physiology is naturally more
coherent. This quickly recharges your inner baery and builds your resilience.
You can intenonally create more coherence throughout the day.
Step 1: Focus your aenon in the area of the heart. Imagine your breath is
owing in and out of your heart or chest area, breathing a lile slower
and deeper than usual.
Step 2: Make a sincere aempt to experience a regenerave feeling such as
appreciaon or care for someone or something in your life.
Suggeson: 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:
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Building and Sustaining Resilience
Three Essenal Strategies for Building and Sustaining Resilience
These three strategies will help you consistently create more coherence
throughout your day, which is key to building your resilience capacity.
1. Prepto set the tone for the day and to be more composed before upcoming
stressful events. (Examples: a key meeng, event or challenging conversaon
with a client or colleague.)
2. Shi and Resetto a more coherent state as soon as possible aer a stress
reacon to minimize energy drains.
(Examples: aer a stressful meeng, phone call, upseng news or a conict
with client or co-worker.)
3. Sustainyour resilience throughout the day through regular pracce and by
remembering to refresh your composure in between acvies and events.
(Examples: using a technique between or during meengs and events, aer
work, before coming home, during a break, aer lunch, etc.)
Choose the appropriate strategy and technique, in the moment, whenever
challenging events occur. Use a technique even when you feel you dont need
one. It all adds up!
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Praccal Intuion
Research results on the electrophysiology
of intuionshow that somemes, if afuture event is emoonally relevant,
the heart can produce a signal that
alerts you before the event takes place.
This intuive intelligence reacts faster
than the mind can perceive and bypass-
es standard thought processes.
Other research conducted with groups of repeat entrepreneurs found that80% relied on their intuion when making important business decisions.
There are three types of intuion:
Implicit knowledge,or implicit learning refers to something we learned in
the past and either forgot or didnt realize we had learned. It can also be
subconscious knowledge we gain from experience.
Energec sensivityis our ability to sense environmental signals, such asmagnec elds or when we feel someone is staring at us.
Nonlocal intuionis the knowledge or sense of something that cannot be
explained by past or forgoen knowledge or by sensing environmental
signals.
For example, a mother in one
part of the world who correctly
senses that her child in another
part of the world is in distress
or has been injured.
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Freeze Frame Technique
Freeze Frame is a mul-purpose technique for stopping energy drains, obtaining
greater clarity and improving your ability to nd innovave soluons to problemsor issues. It can help you access your intuive intelligence more oen.
Steps of the Freeze FrameTechnique
Step 1. Acknowledge the problem or issue and any atudes or feelings about it.
Step 2. Focus your aenon in the area of the heart. Imagine your breath is
owing in and out of your heart or chest area, breathing a lile slower and
deeper than usual.
Suggeson: Inhale 5 seconds, exhale 5 seconds (or whatever rhythm is
comfortable).
Step 3. Make a sincere aempt to experience a regenerave feeling such as
appreciaon or care for someone or something in your life.
Step 4. From this more objecve place, ask yourself what would be a more
ecient or eecve atude, acon or soluon.
Step 5. Quietly observe any subtle changes in percepons, atudes or feelings.
Commit to sustaining benecial atude shis and acng on new insights.
Freeze Frame Quick Steps
1. Acknowledge
2. Heart-Focused Breathing
3. Acvate a posive or renewing feeling
4. Ask
5. Observe and Act
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Freeze Frame Worksheet
Problem or Issue:
Atudes and feelings about the issue:
What did you observe?
Before:___________ Aer:____________
Oen, soluons are inspired through communicang or geng input from
others.
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Relaonal Energecs
Every me the heart beats, a
magnec eld is produced thattravels out from the body.
The hearts magnec eld can be
measured up to 3 feet away from
the body.
The brain also has a magnec eld,
but it can only be measured about an inch away from the head.
Our atudes and emoons can aect other people, not only through body
language and tone of voice, etc., but also through these magnec elds.
That means our coherence or incoherence can aect those around us,
whether or not we are conscious of it.
You can think of the magnec eld generated by the heart as our personal
eld environment.
Sciensts have shown that dierent thoughts, atudes and emoons create
dierent paerns that are broadcast by the hearts magnec eld.
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Josh and Mabel
In this experiment, both Josh and Mabel wore
portable HRV recorders that had been syn-
chronized. Josh was not touching or talking to
Mabel.
Josh shied to a coherent
state and sent love and care
to Mabel. Mabels heart
rhythms also became more
coherent. This was an ener-
gec interacon.
Mothers Brainwaves Synchronized
to Babys Heartbeats
In this experiment, the researchers used a
technique called signal averagingto detect
synchronizaon between a mothers brainwaves
(EEG) and her babys heartbeats (ECG).
The mother was not physi-
cally in contact with her baby.
When the mother focused
her aenon on the baby,
her brainwaves synchronized
to the babys heartbeats. This
is indicated on the graph,
where the blue line (EEG)
aligns with the red line (ECG).
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Impact of a Coherent Field Environment
This study conrms that when we shi into a coherent state, it
helps others to be more coherent.
Ten groups of four people were seated around tables.
All of the parcipants HRV coherence was being measured.
Three out of the four people at each table were instructed to shi
in and out of coherence at random intervals.
The fourth person did not know what the others were doing.
Results showed that when the three shied into a coherent state,the fourth person also became more coherent.
One of the quickest ways to improve team dynamics and organizaonal resilience
is to culvate more appreciaon for each other and what your organizaon does.
Idenfy qualies you appreciate about your co-workers ororganizaon.
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Energecs of Communicaon
Negave emoonal energy (our internal noise) transfers unspoken feelings
such as frustraon, anxiety and judgment. This can create drama andincoherence for us and for others.
When the emoonal content of the message doesnt
match the words we use, our ability to transmit and
receive informaon eecvely is compromised and we
literally send out mixed signals.
Seventy percent of mistakes can be traced back to
problems in communicaon.
Inner drama is the mental and
emoonal processing that
happens aer an incident and
amplies the energy drain while
exacerbang the situaon.
This can be one of the biggest
sources of energy drain and
can have a major eect on our
happiness, performance andhealth.
Idenfy communicaon issues in the workplace that create
drama, me waste and energy drain:
Situaons: Consequences/Impact:
___________________________ ___________________________
___________________________ ___________________________
___________________________ ___________________________
___________________________ ___________________________
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Coherent CommunicaonTechnique
Step 1: Shi into a heart coherent state before communicang to eecvely
share and receive informaon.
Suggeson: Set an intenon to be respecul of others views or situaons.
Step 2: Listen for the essence of what is being said without prejudging or
geng pulled into drama before the communicaon is complete.
Suggeson: Remember to re-center in your heart if you start to overreact
lose emoonal 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 sensive communicaons its eecve to
conrm the essence of what you heard to insure mutual understanding.
Yet, when rushing communicaons, this is the step most of us forget.
Coherent Communicaon Quick Steps
1. Shi Into Heart Coherence
2. Listen and Consider the Essence
3. Conrm Mutual Understanding
Notes:
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Establishing a New Baseline
Think of physiological and behavioral baselines as setpoints or default
sengs, around which the system strives to operate.
We establish a type of unconscious default baseline for our atudes,
emoons and behaviors that may or not be opmal or healthy.
Baselines can shi. You can build and instate a healthier baseline or
automac default point.
An important goal is to establish a healthier,
more coherent baseline.
This graph shows two high school students
resng HRV baselines before and aer four
months of praccing the coherence building
techniques.
Heart Lock-InTechnique
The Heart Lock-In Technique is a powerful way to shi your baseline to
create benecial and sustained changes at the physiological level, which is
imperave for building a new baseline of resilience.
Acvang and sustaining coherence trains the nervous system to a new
normal. The nervous system begins to recognize this more resilient and
energy-ecient state as the familiar one so it becomes your new internal
setpoint it becomes more automac.
Building a new baseline is like laying a new foundaon or downloading a new
operang system. In praccal 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 nd that you have more energy and ow more easily
through your day, handling the things that do come up with greater ease.
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Steps of the Heart Lock-In Technique
Step 1. Focus your aenon in the area of the heart. Imagine your breath is
owing in and out of your heart or chest area, breathing a lile slower and
deeper than usual.
Step 2. Acvate and sustain a regenerave feeling such as appreciaon, care or
compassion.
Step 3. Radiate that renewing feeling to yourself and others.
Use the Heart Lock-In technique for 5 to 15 minutes several mes a week tosustain and build your coherence baseline. It helps to accumulate energy and
recharge your emoonal system.
Heart Lock-In Quick Steps
Heart-Focused Breathing
Acvate a regenerave Feeling
Radiate that Feeling
Notes:
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Acon Plan for Plugging Energy Leaks
Idenfy energy-draining situaons and which technique(s) you will use for the next
two weeks to plug the energy leaks.
Meengs
Technology glitches
Overload & deadlines
Unexpected change
Emails
Making decisions
Time pressures
Workplace drama
Financial issues/budget cuts
Dealing with others mistakes
Challenging co-workers/clients
Work/family balance
Sleep disrupon
Inecient processes
Trac
Health challenges
Some examples of typical energy-draining situaons:
What energy draining situaon, event, interacon or atude will I take on for the next
two weeks?
_________________________________________________________________________
Which techniques can I use to help plug energy leaks in the next two weeks?
_________________________________________________________________________
_________________________________________________________________________
When will I use or pracce them? ______________________________________________
__________________________________________________________________________
How will I remind myself? ____________________________________________________
__________________________________________________________________________
Your Tool Box:
Worksheet for Plugging Energy Drains
Prep Shi and Reset Sustain
Inner-Ease
Coherent Communicaon
Heart-Focused Breathing
Freeze Frame
emWave Technology
Quick Coherence
Heart Lock-In
Get In Sync
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Acon Plan for Building Resilience Capacity
Idenfy acons you can take that will recharge your inner baery and add energy to your
system. Commit to them for two weeks.
Prep with a coherence technique to set the tone for the day; breathe ease between tasks.
Find something to appreciate each day; pracce paence and kindness.
Prep by doing Inner-Ease before a stressful interacon.
Reset aer a stressful interacon by doing Heart-Focused Breathing.
Commit to taking out the drama, not overreacng and geng in sync.
Do a Heart Lock-In 5-15 minutes 3 or 4 mes a week to build a new baseline.
Pracce coherent communicaon in each interacon.
Use your emWave or Inner Balance technology to help sustain your coherence.
Get adequate, renewing sleep.
Engage in an acvity you enjoy such as: sports, gardening, cooking, hiking, a hobby, exercising,
dancing, music, volunteering, reading.
Acons to charge your inner baery and add energy to your system:
What acons, techniques or strategies will I use to recharge my inner baery and add
resilience to my system over the next two weeks?
_______________________________________________________________________________
_______________________________________________________________________________
_______________________________________________________________________________
When will I use or pracce them? ____________________________________________________
_______________________________________________________________________________
How will I remind myself? _________________________________________________________
_______________________________________________________________________________
Worksheet for Building Resilience
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Guidebook Copyright 2013 Instute of HeartMath
Program Introducon Module
Lemaire, J.B., Wallace J E, Lewin A M, de Grood J, Schaefer J P, The eect
of a biofeedback-based stress-management tool on physician stress:a randomized controlled clinical trial. Open Medicine, 2011. 5(4): p.
154-163.
Bri Pipe, T., et al., Building Personal and Professional Resources of
Resilience and Agility in the Healthcare Workplace, in Stress Health.
2011, Wiley Online Library.
McCraty, R., et al., New Hope for Correconal Ocers: An Innovave
Program for Reducing Stress and Health Risks. Appl Psych and
Biofeedback 2009. 34(4): p. 251-272.
McCraty, R. and M. Atkinson, Resilience Training Program Reduces
Physiological and Psychological Stress in Police Ocers. Global
Advances in Health and Medicine, 2012. 1(5): p. 44-66.
Bradley, R.T., McCraty, R., Atkinson, M., Tomasino., D., Emoon Self-
Regulaon, Psychophysiological Coherence, and Test Anxiety: Results
from an Experiment Using Electrophysiological Measures.Applied
Psychophysiology and Biofeedback, 2010. 35(4): p. 261-283.
Arguelles, L., R. McCraty, and R.A. Rees, The heart in holisc educaon.
Encounter: Educaon for Meaning and Social Jusce, 2003. 16(3): p.
13-21.
McCraty, R., Childre, D, Coherence: Bridging Personal, Social and Global
Health.Alternave Therapies in Health and Medicine, 2010. 16(4):
p. 10-24.
McCraty, R., et al., The eects of emoons on short-term power spectrum
analysis of heart rate variability.American Journal of Cardiology,
1995. 76(14): p. 1089-1093.
Umetani, K., et al., Twenty-four hour me domain heart rate variability and
heart rate: Relaons to age and gender over nine decades. Journal of
the American College of Cardiology, 1998. 31(3): p. 593-601.
McCraty, R., Atkinson, M., Tomasino, D., & Bradley, R. T, The coherent
heart: Heart-brain interacons, psychophysiological coherence, and
the emergence of system-wide order.Integral Review, 2009. 5(2): p.
10-115.
McCraty, R., M. Atkinson, and D. Tomasino, Impact of a workplace stress
reducon program on blood pressure and emoonal health in
hypertensive employees.J Altern Complement Med, 2003. 9(3): p.
355-69.
McCraty, R., et al.,Analysis of twenty-four hour heart rate variability in
paents with panic disorder.Biological Psychology, 2001. 56: p. 131-
150.
McCraty, R. and D. Tomasino, Emoonal stress, posive emoons, and
psychophysiological coherence, in Stress in Health and Disease, B.B.
Arnetz and R. Ekman, Editors. 2006, Wiley-VCH: Weinheim, Germany.
p. 342-365.
McCraty, R. and D. Tomasino, Coherence-building techniques and heart
rhythm coherence feedback: New tools for stress reducon, disease
prevenon, and rehabilitaon, in Clinical Psychology and Heart
Disease, E. Molinari, A. Compare, and G. Para, Editors. 2006,
Springer-Verlag: Milan, Italy.
McCraty, R. and D. Childre, The grateful heart: The psychophysiology of
appreciaon, in The Psychology of Gratude, R.A. Emmons and M.E.
McCullough, Editors. 2004, Oxford University Press: New York. p.
230-255.
McCraty, R., et al., The impact of a new emoonal self-management
program on stress, emoons, heart rate variability, DHEA and
corsol.Integr Physiol Behav Sci, 1998. 33(2): p. 151-70.
Resilience Module
Luthar, S.S. and D. Cicche, The construct of resilience: Implicaons for
intervenons and social policies Dev Psychopathol, 2000. 12(4): p.
857-885.
McCraty, R. and M. Atkinson, Resilience Training Program Reduces
Physiological and Psychological Stress in Police Ocers. Global
Advances in Health and Medicine, 2012. 1(5): p. 44-66.
Jonas, W.B., et al., Why Total Force Fitness?Military Medicine, 2010. 175:
p. 6-13.
Bates, M.J., et al., Psychological Fitness.Military Medicine, 2010. 175: p.
21-38.
McCraty, R., Atkinson, M., Tomasino, D., & Bradley, R. T, The coherent
heart: Heart-brain interacons, psychophysiological coherence, and
the emergence of system-wide order. Integral Review, 2009. 5(2): p.
10-115.
Atmospheres Movie Module
Atmospheres movie: courtesy of adversing agency for Luhansa in
public domain.
McCraty, R., Atkinson, M., Tomasino, D., & Bradley, R. T, The coherent
heart: Heart-brain interacons, psychophysiological coherence, and
the emergence of system-wide order. Integral Review, 2009. 5(2): p.
10-115.
Depleng and Renewing Emoons Module
Depleng Emoons
Kerr, D.S., et al., Chronic stress-induced acceleraon of electrophysiologic
and morphometric biomarkers of hippocampal aging.Journal of
Neuroscience, 1991. 11(5): p. 1316-1324.
Sapolsky, R.M., Stress, the Aging Brain and the Mechanisms of Neuron
Death. 1992, Cambridge, MA: MIT Press.
Manolagas, S.C., D.C. Anderson, and R. Lindsay,Adrenal steroids and the
development of osteoporosis in the oophorectomised women.Lancet,
1979. 2(8143): p. 597-600.
Beme, R., Physiology (3rd ed.). 1993, St. Louis: Mosby.
Hiemke, C., Circadian variaons in angen-specic proliferaon of
human T lymphocytes and correlaon to corsol producon.
Psychoneuroendocrinology, 1994. 20: p. 335-342.
DeFeo, P., Contribuon of corsol to glucose counterregulaon in humans.
American Journal of Physiology, 1989. 257: p. E35-E42.
Marin, P., et al., Corsol secreon in relaon to body fat distribuon in
obese premenopausal women.Metabolism, 1992. 41: p. 882-886.
Renewing Emoons
Danner, D.D., D.A. Snowdon, and W.V. Friesen, Posive emoons in early
life and longevity: Findings from the nun study.Journal of Personality
and Social Psychology, 2001. 80(5): p. 804-813.
Resilience Advantage Bibliography
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26HMCTP: Resilience Advantage
Guidebook Copyright 2013 Instute of HeartMath
The Physiology of Coherence and Opmal Funconing Module
Neurocardiology
Armour, J.A.,Anatomy and funcon of the intrathoracic neurons regulang
the mammalian heart, in Reex Control of the Circulaon, I.H. Zucker
and J.P. Gilmore, Editors. 1991, CRC Press: Boca Raton. p. 1-37.
Armour, J.A., Neurocardiology--Anatomical and funconal principles.
2003, Boulder Creek, CA: HeartMath Research Center, Instute of
HeartMath, Publicaon No. 03-011.
Armour, J.A. and J.L. Ardell, eds. Neurocardiology. 1994, Oxford University
Press: New York.
Cameron, O.G., Visceral Sensory Neuroscience: Intercepon. 2002, New
York: Oxford University Press.
McCraty, R., Atkinson, M., Tomasino, D., & Bradley, R. T, The coherent
heart: Heart-brain interacons, psychophysiological coherence, and
the emergence of system-wide order.Integral Review, 2009. 5(2): p.
10-115.
McCraty, R., Heart-brain neurodynamics: The making of emoons.
2003, Boulder Creek, CA: HeartMath Research Center, Instute of
HeartMath, Publicaon No. 03-015.
Lacey, J.I. and B.C. Lacey, Two-way communicaon between the heart and
the brain: Signicance of me within the cardiac cycle.American
Psychologist, 1978(February): p. 99-113.
Heart Rate Variability
Umetani, K., et al., Twenty-four hour me domain heart rate variability and
heart rate: Relaons to age and gender over nine decades. Journal of
the American College of Cardiology, 1998. 31(3): p. 593-601.
McCraty, R., et al., The eects of emoons on short-term power spectrum
analysis of heart rate variability.American Journal of Cardiology,1995. 76(14): p. 1089-1093.
McCraty, R. and A. Watkins,Autonomic Assessment Report Interpretaon
Guide. 1st ed. 1996, Boulder Creek, CA: Instute of HeartMath.
Singer, D.H., High heart rate variability, marker of healthy longevity.Am J
Cardiol. 106(6): p. 910.
Heart Rhythm Coherence
McCraty, R., Atkinson, M., Tomasino, D., & Bradley, R. T, The coherent
heart: Heart-brain interacons, psychophysiological coherence, and
the emergence of system-wide order.Integral Review, 2009. 5(2): p.
10-115.
McCraty, R., Childre, D, Coherence: Bridging Personal, Social and Global
Health.Alternave Therapies in Health and Medicine, 2010. 16(4):
p. 10-24.
McCraty, R., et al., The eects of emoons on short-term power spectrum
analysis of heart rate variability.American Journal of Cardiology,
1995. 76(14): p. 1089-1093.
Tiller, W.A., R. McCraty, and M. Atkinson, Cardiac coherence: A new,
noninvasive measure of autonomic nervous system order.Alternave
Therapies in Health and Medicine, 1996. 2(1): p. 52-65.
Fredrickson, B.L., et al., What good are posive emoons in crises? A
prospecve study of resilience and emoons following the terrorist
aacks on the United States on September 11th, 2001.Journal ofPersonality and Social Psychology, 2003. 84(2): p. 365-376.
Fredrickson, B.L. and T. Joiner, Posive emoons trigger upward spirals
toward emoonal well-being.Psychological Science, 2002. 13(2): p.
172-175.
Fredrickson, B.L., The role of posive emoons in posive psychology.
The broaden-and-build theory of posive emoons.American
Psychologist, 2001. 56(3): p. 218-226.
Ashby, F.G., A.M. Isen, and A.U. Turken, A neuropsychological theory of
posive aect and its inuence on cognion.Psychol Rev, 1999.
106(3): p. 529-550.
Isen, A.M., et al.,Aect, accessibility of material in memory, and behavior:
a cognive loop?J Pers Soc Psychol, 1978. 36(1): p. 1-12.
Isen, A.M., The inuence of posive and negave aect on cognive
organizaon: Some implicaons for development, in Psychologicaland Biological Approaches to Emoon, N. Stein, B. Leventhal, and T.
Trabasso, Editors. 1990, Erlbaum: Hillsdale, NJ. p. 75-94.
Isen, A.M., Posive aect and decision making, in Handbook of Emoons,
M. Lewis and J.M. Haviland, Editors. 1993, Guilford: New York. p.
261-277.
Rein, G., M. Atkinson, and R. McCraty, The physiological and psychological
eects of compassion and anger.Journal of Advancement in
Medicine, 1995. 8(2): p. 87-105.
McCraty, R., et al., Music enhances the eect of posive emoonal states
on salivary IgA.Stress Medicine, 1996. 12(3): p. 167-175.
Carnevale, P.J.D. and A.M. Isen, The inuence of posive aect and
visual access on the discovery of integrave soluons in bilateral
negoaons.Organizaonal Behavior and Human Decision
Processes, 1986. 37: p. 1-13.
Bolte, A., T. Goschke, and J. Kuhl, Emoon and intuion: Eects of posive
and negave mood on implicit judgments of semanc coherence.
Psychological Science, 2003. 14(5): p. 416-421.
Fredrickson, B.L. and T. Joiner, Posive emoons trigger upward spirals
toward emoonal well-being.Psychological Science, 2002. 13(2): p.
172-175.
Wright, T.A. and B.M. Staw, In search of the happy/producve worker:
A longitudinal study of aect and performance.Academy of
Management Proceedings, 1994: p. 274-278.
Staw, B.M., R.I. Suon, and L.H. Pelled, Employee posive emoon and
favorable outcomes at the workplace.Organizaon Science, 1994.
5(1): p. 51-71.
Inner-Ease Technique Module
Childre, Doc, The State of Ease, Instute of HeartMath, hp://www.
heartmath.org/state-of-ease
Resilience Advantage Bibliography
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27HMCTP: Resilience Advantage
Guidebook Copyright 2013 Instute of HeartMath
Thayer, J.F., et al., Heart rate variability, prefrontal neural funcon, and
cognive performance: the neurovisceral integraon perspecve on
self-regulaon, adaptaon, and health.Ann Behav Med, 2009. 37(2):p. 141-53.
Ginsberg, J.P., Berry, M.E., Powell, D.A., Cardiac Coherence and PTSD in
Combat Veterans.Alternave Therapies in Health and Medicine,
2010. 16(4): p. 52-60.
Lloyd, A., Bre, D., Wesnes, K., Coherence Training Improves Cognive
Funcons and Behavior In Children with ADHD.Alternave Therapies
in Health and Medicine, 2010. 16(4): p. 34-42.
Bradley, R.T., McCraty, R., Atkinson, M., Tomasino., D., Emoon Self-
Regulaon, Psychophysiological Coherence, and Test Anxiety: Results
from an Experiment Using Electrophysiological Measures.Applied
Psychophysiology and Biofeedback, 2010. 35(4): p. 261-283.
Depleon to Renewal Module
McCraty, R., et al., The impact of a new emoonal self-managementprogram on stress, emoons, heart rate variability, DHEA and
corsol. Integr Physiol Behav Sci, 1998. 33(2): p. 151-70.
Pribram, K.H. and D. McGuinness,Arousal, acvaon, and eort in the
control of aenon. Psychological Review, 1975. 82(2): p. 116-149.
Heart-Focused Breathing and Quick Coherence Module
Childre, D. and D. Rozman, Transforming Stress: The HeartMath Soluon
to Relieving Worry, Fague, and Tension. 2005, Oakland, CA: New
Harbinger Publicaons.
McCraty, R. and D. Tomasino, Coherence-building techniques and heart
rhythm coherence feedback: New tools for stress reducon, disease
prevenon, and rehabilitaon, in Clinical Psychology and Heart
Disease, E. Molinari, A. Compare, and G. Para, Editors. 2006,
Springer-Verlag: Milan, Italy.
McCraty, R. and D. Childre, The grateful heart: The psychophysiology of
appreciaon, in The Psychology of Gratude, R.A. Emmons and M.E.
McCullough, Editors. 2004, Oxford University Press: New York. p.
230-255.
McCraty, R., et al., The impact of a new emoonal self-management
program on stress, emoons, heart rate variability, DHEA and
corsol. Integr Physiol Behav Sci, 1998. 33(2): p. 151-70.
Pribram, K.H. and D. McGuinness,Arousal, acvaon, and eort in the
control of aenon. Psychological Review, 1975. 82(2): p. 116-149.
Three Essenal Strategies for Building and Sustaining Resilience
Module
McCraty, R. and M. Atkinson, Resilience Training Program ReducesPhysiological and Psychological Stress in Police Ocers. Global
Advances in Health and Medicine, 2012. 1(5): p. 44-66.
The Praccal Intuion Module
McCraty, R., M. Atkinson, and R.T. Bradley, Electrophysiological evidence
of intuion: Part 1. The surprising role of the heart.Journal of
Alternave and Complementary Medicine, 2004. 10(1): p. 133-143.
McCraty, R., M. Atkinson, and R.T. Bradley, Electrophysiological evidence of
intuion: Part 2. A system-wide process?Journal of Alternave and
Complementary Medicine, 2004. 10(2): p. 325-336.
Bradley, R .T., Psycholphysiology of Intuion: A quantum-holographic theory
on nonlocal communicaon.World Futures: The Journal of General
Evoluon, 2007. 63(2): p. 61-97.Bradley, R.T., et al., Nonlocal Intuion in Entrepreneurs and Non-
entrepreneurs: Results of Two Experiments Using Electrophysiological
Measures.Internaonal Journal of Entrepreneurship and Small
Business, 2011. 12(3): p. 343-372.
McCraty, R.R., R., Heart-Brain Connecon, in The encyclopedia of posive
psychology, S.J.E. Lopez, Editor. 2009, Blackwell Publishing: London.
p. 998471-473.
Radin, D.I., Unconscious percepon of future emoons: An experiment in
presenment. Journal of Scienc Exploraon, 1997. 11(2): p. 163-
180.
Radin, D.I., et al., Electrocorcal acvity prior to unpredictable smuli in
meditators and nonmeditators. Explore (NY), 2011. 7(5): p. 286-99.
Radin, D. and A. Borges, Intuion through me: what does the seer see?
Explore (NY), 2009. 5(4): p. 200-11.
Radin, D., et al., Compassionate intenon as a therapeuc intervenon
by partners of cancer paents: eects of distant intenon on the
paents autonomic nervous system. Explore (NY), 2008. 4(4): p.
235-43.
Radin, D.I. and M.J. Schlitz, Gut feelings, intuion, and emoons: an
exploratory study. J Altern Complement Med, 2005. 11(1): p. 85-91.
Bierman, D.J. and D.I. Radin,Anomalous ancipatory response on
randomized future condions. Percept Mot Skills, 1997. 84(2): p.
689-90.
Radin, D.I., Event-related electroencephalographic correlaons between
isolated human subjects. J Altern Complement Med, 2004. 10(2): p.
315-23.
Freeze Frame Technique Module
Childre, D. and D. Rozman, Transforming Stress: The HeartMath Soluon
to Relieving Worry, Fague, and Tension. 2005, Oakland, CA: New
Harbinger Publicaons.
Childre, D. and D. Rozman, Transforming Anger: The HeartMath Soluon
for Leng Go of Rage, Frustraon, and Irritaon. 2003, Oakland, CA:
New Harbinger Publicaons.
Childre, D. and H. Marn, The HeartMath Soluon. 1999, San Francisco:
Harper San Francisco.
Relaonal Energecs Module
McCraty, R., The energec heart: Bioelectromagnec communicaon
within and between people, in Bioelectromagnec Medicine, P.J.
Rosch and M.S. Markov, Editors. 2004, Marcel Dekker: New York. p.541-562.
McCraty, R., et al. The Electricity of Touch: Detecon and measurement of
cardiac energy exchange between people. in The Fih Appalachian
Conference on Neurobehavioral Dynamics: Brain and Values. 1996.
Radford VA: Lawrence Erlbaum Associates, Inc. Mahwah, NJ.
McCraty, R., Atkinson, M., Tomasino, D., & Bradley, R. T, The coherent
heart: Heart-brain interacons, psychophysiological coherence, and
the emergence of system-wide order.Integral Review, 2009. 5(2): p.
10-115.
Resilience Advantage Bibliography
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28HMCTP: Resilience Advantage
Guidebook Copyright 2013 Instute of HeartMath
McCraty, R., Childre, D, Coherence: Bridging Personal, Social and Global
Health.Alternave Therapies in Health and Medicine, 2010. 16(4):
p. 10-24.Morris, S.M., Facilitang collecve coherence: Group Eects on Heart Rate
Variability Coherence and Heart Rhythm Synchronizaon.Alternave
Therapies in Health and Medicine, 2010. 16(4).
McCraty, R., A. Deyhle, and D. Childre, The Global Coherence Iniave:
creang a coherent planetary standing wave. Global Advances in
Health and Medicine 2012. 1(1): p. 62-75.
Morris, S.M., Facilitang collecve coherence: Group Eects on Heart Rate
Variability Coherence and Heart Rhythm Synchronizaon. Alternave
Therapies in Health and Medicine, 2010. 16(4).
Energecs of Communicaon Module
Rosenstein, A., O Daniel, M.,A Survey of the Impact of Disrupve
Behaviors and Communicaon Defects on Paent Safety. The Joint
Commission Journal on Quality and Paent Safety, 2008. 34(8): p.464-471.
McCraty, R., The energec heart: Bioelectromagnec communicaon
within and between people, in Bioelectromagnec Medicine, P.J.
Rosch and M.S. Markov, Editors. 2004, Marcel Dekker: New York. p.
541-562.
Morris, S.M., Facilitang collecve coherence: Group Eects on Heart Rate
Variability Coherence and Heart Rhythm Synchronizaon.Alternave
Therapies in Health and Medicine, 2010. 16(4).
Bri Pipe, T., et al., Building Personal and Professional Resources of
Resilience and Agility in the Healthcare Workplace, in Stress Health.
2011, Wiley Online Library.
McCraty, R., et al., New Hope for Correconal Ocers: An Innovave
Program for Reducing Stress and Health Risks. Appl Psych and
Biofeedback 2009. 34(4): p. 251-272.
McCraty, R. and M. Atkinson, Resilience Training Program Reduces
Physiological and Psychological Stress in Police Ocers. Global
Advances in Health and Medicine, 2012. 1(5): p. 44-66.
McCraty, R., Childre, D, Coherence: Bridging Personal, Social and Global
Health. Alternave Therapies in Health and Medicine, 2010. 16(4):
p. 10-24.
Establishing a New Baseline Module
McCraty, R., Heart-brain neurodynamics: The making of emoons.
2003, Boulder Creek, CA: HeartMath Research Center, Instute of
HeartMath, Publicaon No. 03-015.
Pribram, K.H., The new neurology and the biology of emoon: A structural
approach. American Psychologist, 1967. 22(10): p. 830-838.Pribram, K.H., Feelings as monitors, in Feelings and Emoons, M.B. Arnold,
Editor. 1970, Academic Press: New York. p. 41-53.
Pribram, K.H., Languages of the Brain: Experimental Paradoxes and
Principals in Neuropsychology. 1971, New York: Brandon House.
Pribram, K.H., Emoons, in Handbook of Clinical Neuropsychology, S.B.
Filskov and T.J. Boll, Editors. 1981, Wiley: New York.
Resilience Advantage Bibliography
Pribram, K.H., Brain and Percepon: Holonomy and Structure in Figural
Processing. 1991, Hillsdale, NJ: Lawrence Erlbaum Associates,
Publishers.Pribram, K.H. and F.T. Melges, Psychophysiological basis of emoon, in
Handbook of Clinical Neurology, P.J. Vinken and G.W. Bruyn, Editors.
1969, North-Holland Publishing Company: Amsterdam. p. 316-341.
McCraty, R., Atkinson, M., Tomasino, D., & Bradley, R. T, The coherent
heart: Heart-brain interacons, psychophysiological coherence, and
the emergence of system-wide order. Integral Review, 2009. 5(2): p.
10-115.
Bradley, R.T., McCraty, R., Atkinson, M., Tomasino., D., Emoon Self-
Regulaon, Psychophysiological Coherence, and Test Anxiety: Results
from an Experiment Using Electrophysiological Measures. Applied
Psychophysiology and Biofeedback, 2010. 35(4): p. 261-283.
Childre, D. and D. Rozman, Transforming Stress: The HeartMath Soluon
to Relieving Worry, Fague, and Tension. 2005, Oakland, CA: New
Harbinger Publicaons.Childre, D. and H. Marn, The HeartMath Soluon. 1999, San Francisco:
Harper San Francisco.
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HeartMath LLC
(831) 338-8700 www.heartmath.com
Instute of HeartMath
(831) 338-8500 www.heartmath.org
14700 West Park Avenue, Boulder Creek, California 95006