The sympathetic and parasympathetic branches of the ANS are continually interacting to maintain cardiovascular activity in its optimal range and to permit appropriate reactions to changing external and internal conditions. The sympathetic nerves act to accelerate heart rate, while the parasympathetic (vagus) nerves slow it down. The normal variability in heart rate is due to the synergistic action of the two branches of the autonomic nervous system (ANS)-the part of the nervous system that regulates most of the body’s internal functions. Note that variation in the time interval between consecutive heartbeats, giving a different heart rate (in beats per minute) for each interbeat interval. This diagram shows three heartbeats recorded on an electrocardiogram (ECG). Heart rate variability is a measure of the beat-to-beat changes in heart rate. This naturally occurring beat-to-beat variation in heart rate is called heart rate variability (HRV). Rather than being monotonously regular, the rhythm of a healthy heart-even under resting conditions – is actually surprisingly irregular, with the time interval between consecutive heartbeats constantly changing. Scientists and physicians now know, however, that this is far from the case. The heart at rest was once thought to operate much like a metronome, faithfully beating out a regular, steady rhythm. This means that learning to generate increased heart rhythm coherence, by sustaining positive emotions, not only benefits the entire body, but also profoundly affects how we perceive, think, feel, and perform. In contrast, the more ordered and stable pattern of the heart’s input to the brain during positive emotional states has the opposite effect – it facilitates cognitive function and reinforces positive feelings and emotional stability. (This helps explain why we may often act impulsively and unwisely when we’re under stress.) The heart’s input to the brain during stressful or negative emotions also has a profound effect on the brain’s emotional processes-actually serving to reinforce the emotional experience of stress. This limits our ability to think clearly, remember, learn, reason, and make effective decisions. During stress and negative emotions, when the heart rhythm pattern is erratic and disordered, the corresponding pattern of neural signals traveling from the heart to the brain inhibits higher cognitive functions. HeartMath research has demonstrated that different patterns of heart activity (which accompany different emotional states) have distinct effects on cognitive and emotional function. Scientists at the HeartMath Institute have extended this body of scientific research by looking at how larger-scale patterns of heart activity affect the brain’s functioning. Earlier research mainly examined the effects of heart activity occurring on a very short time scale – over several consecutive heartbeats at maximum. The effect of heart activity on brain function has been researched extensively over about the past 40 years. In other words, not only does the heart respond to the brain, but the brain continuously responds to the heart. However, it is not as commonly known that the heart actually sends more signals to the brain than the brain sends to the heart! Moreover, these heart signals have a significant effect on brain function – influencing emotional processing as well as higher cognitive faculties such as attention, perception, memory, and problem-solving. Most of us have been taught in school that the heart is constantly responding to “orders” sent by the brain in the form of neural signals. There are over 300 peer-reviewed or independent studies utilizing HeartMath techniques or technologies to achieve beneficial outcomes that have been published. The HeartMath Institute says, “Those who’ve practiced Heart-Focused Breathing through the years say they have experienced: a sense of being uplifted and alive more peaceful and less rushed in their busy lives a deeper heart connection within and with others.HeartMath products, tools and techniques are based on over 25 years of scientific research conducted at the HeartMath Institute on the psychophysiology of stress, emotions, and the interactions between the heart and brain. Allow your face and body to soften as you continue to breathe in this way for a few minutes or as long as you like.Imagine that the breath is coming in and out from your heart.Feel your chest rise and fall as you breathe in and out, allowing the breath to be free and natural.Close your eyes, or softly lower your gaze.
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