Resilience Advantage Guidebook HMLLC2014

8/12/2019 Resilience Advantage Guidebook HMLLC2014

1/32


2/32

iiHMCTP: Resilience Advantage

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.


3/32

1HMCTP: Resilience Advantage

Guidebook Copyright 2013 Instute of HeartMath1HMCTP: Resilience Advantage


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


4/32




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.


5/32




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.


6/32



________________________ _______________________ _________________________

________________________ _______________________ _________________________

________________________ _______________________ _________________________

________________________ _______________________ _________________________

________________________ _______________________ _________________________

________________________ _______________________ _________________________

________________________ _______________________ _________________________

________________________ _______________________ _________________________

________________________ _______________________ _________________________

________________________ _______________________ _________________________

________________________ _______________________ _________________________

________________________ _______________________ _________________________

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


7/32




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.


8/32




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.


9/32




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.


10/32




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


11/32



Depleon to Renewal GridWorksheet


12/32




Intelligent Energy Self-Regulaon Techniques


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.


13/32




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:


14/32




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!


15/32




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.


16/32




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


17/32




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.


18/32




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.


19/32




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).


20/32




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.


21/32




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:

___________________________ ___________________________

___________________________ ___________________________

___________________________ ___________________________

___________________________ ___________________________


22/32




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:


23/32




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.


24/32




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


Acvate a regenerave Feeling

Radiate that Feeling

Notes:


25/32



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


Freeze Frame

emWave Technology

Quick Coherence

Heart Lock-In

Get In Sync


26/32



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


27/32



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.




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.



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.




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


28/32



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.




10-115.

McCraty, R., Heart-brain neurodynamics: The making of emoons.



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.


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




10-115.



p. 10-24.


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



29/32



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.



from an Experiment Using Electrophysiological Measures.Applied


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


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



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.




10-115.



30/32





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


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


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.





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.



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.


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.




10-115.



from an Experiment Using Electrophysiological Measures. Applied




Harbinger Publicaons.Childre, D. and H. Marn, The HeartMath Soluon. 1999, San Francisco:

Harper San Francisco.


31/32


32/32

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

Resilience Advantage Guidebook HMLLC2014

Documents

Transcript of Resilience Advantage Guidebook HMLLC2014