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© 2014 Copyright Institute of HeartMath
The Resilience AdvantageTM
Skills for Personal and Professional Effectiveness
Kent Watson
© 2014 Copyright Institute of HeartMath
Some Questions:
If I said that you could shift from a state of stress or heart incoherence to a state of calmness or heart coherence in two minutes or less would you believe me?
Is there a volunteer in the house?
© 2014 Copyright Institute of HeartMath
© 2014 Copyright Institute of HeartMath
© 2014 Copyright Institute of HeartMath
The Resilience Advantage
• Simple resilience building technique• Better Sleep• Improved teamwork and morale• Deal with difficult people• Ability to focus• Process information• Solve problems • Enhance creativity
• Takes practice – practical, on the go no matter what
© 2014 Copyright Institute of HeartMath
What did HFB do?
1. I directed my own rescue
2. I controlled the pain to a tolerable level
3. Those around me remained calm and did what they needed to do
4. I remained in a state of gratitude
5. I was able to thank everyone
© 2014 Copyright Institute of HeartMath
What is Science?
What is Experience?
© 2014 Copyright Institute of HeartMath
© 2014 Copyright Institute of HeartMath
• What does resilience
mean to you?
• When resilient what
do you notice about
yourself?
• Bounce back - more
• Stress effects body
12 hours
© 2014 Copyright Institute of HeartMath
Capacity – How much you have
Frustration - Low energy – response
Frustration - When charged - response
© 2014 Copyright Institute of HeartMath11
To remain healthy and resilient, we have to manage how
we spend our energy.
© 2014 Copyright Institute of HeartMath
Thoughts and Emotions
Thought is the greatest power in the universe. We have choice.
Thoughts are the only thing we have control over.
Thoughts, feelings and emotions are linked.
We can change our emotions by changing thoughts.
Energy follows thought - hand on your heart.
We can choose how to spend our energy
We have 1 thought per second: each tied to an emotion.
© 2014 Copyright Institute of HeartMath
The Heart-Brain Relationship
• The heart has its own complex nervous system: the “heart brain.”
• The heart sends far more information to the brain than the brain sends to the heart.
• Heart signals especially affect the brain centers involved in strategic thinking, reaction times and self-regulation.
©2014 Institute of HeartMath
Pg 14The brain executes
what the heart says
© 2014 Copyright Institute of HeartMath
© 2014 Copyright Institute of HeartMath
© 2014 Copyright Institute of HeartMath
6am – 9pm
6am – 11pm
6am – 1am
Performance
same as
Legally
Intoxicated
© 2014 Copyright Institute of HeartMath
Coherence is when the heart, mind, emotions,
body and nervous systems are in sync
Emotional
Affected the
Most
© 2014 Copyright Institute of HeartMath
Where Are These Domains?
Physical Domain – Our Body
Emotional Domain – Feelings &
Emotions
Mental Domain – Thoughts & Beliefs
Spiritual Domain – Consciousness
& Higher
Awareness
& Intuition
© 2014 Copyright Institute of HeartMath
Emotions are primary drivers of physiology
© 2014 Copyright Institute of HeartMath
21
Pg 20 - 21
© 2014 Copyright Institute of HeartMath
Emotions directly affect our resilience
© 2014 Copyright Institute of HeartMath
0 10 20 30 40 50 60
Ch
all
en
ge L
evel
& E
ffo
rt
Embraces challenge and improves performance
Period of maximum efficiency Hyper-reactive
stageEmotional exhaustion
stage
Breakdown
Time (Days)
Stress, Resilience and Performance
Anyone up for watching a movie?
© 2014 Copyright Institute of HeartMath
© 2014 Copyright Institute of HeartMath
© 2014 Copyright Institute of HeartMath
Depleting and Renewing Emotions
• Emotions more powerful than thoughts• Control emotions with thought – we have choice• Emotions drain or renew us• Emotions drive physiology – nervous & hormonal systems• Emotions primary activators of hormonal release• Different emotions cascade biochemical changes• These tell our energy systems to use or conserve energy• Emotions motivate us and what we care about• Emotions determine how we chose to spend energy
© 2014 Copyright Institute of HeartMath
1400 biochemical & hormone - cortisol
Under the radar
© 2014 Copyright Institute of HeartMath
1400 biochemical & hormone – DHEA
(dehydroepiandrosterone)
© 2014 Copyright Institute of HeartMath
© 2014 Copyright Institute of HeartMath
Exercise: Energy-Draining Situations/Events
© 2014 Copyright Institute of HeartMath
© 2014 Copyright Institute of HeartMath
Heart signals affect the brain centers involved in emotional perception, decision making, reaction times, social awareness and the ability to self-regulate.
Heart Rhythms Directly Affect Physical and Mental Performance
IncoherenceInhibits Brain
Function
©2014 Institute of HeartMath
CoherenceFacilitates Brain
Function
Cortical
inhibition
Cortical
Facilitation
© 2014 Copyright Institute of HeartMath
No
Coherence
Ride 27 km
Swim 1 km
Running
New House
© 2014 Copyright Institute of HeartMath
No
Coherence
DEPRESION
Anti-
depressants.
Sinus
Infections.
Pneumonia.
Antibiotics.
Running
This is how a
person, an
organization
and even
societies
collapse.
© 2014 Copyright Institute of HeartMath
Coherence is when the heart, mind, emotions
and body are in sync
© 2014 Copyright Institute of HeartMath
Emotions are not
good or bad.
They are primary
drivers of
physiology
Regulate > 90%
of body functions
© 2014 Copyright Institute of HeartMath
100 BPM
1 Emotion
1 Emotion
1 Emotion
1 Emotion
Pg 16
© 2014 Copyright Institute of HeartMath
© 2014 Copyright Institute of HeartMath
© 2014 Copyright Institute of HeartMath
© 2014 Copyright Institute of HeartMath
© 2014 Copyright Institute of HeartMath
© 2014 Copyright Institute of HeartMath
© 2014 Copyright Institute of HeartMath
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