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Resilience Advantage

Guidebook
Skills for Personal and Professional Efectveness
Insttute of HeartMath
(831) 338-8500 www.heartmath.org
HeartMath LLC
(831) 338-8700 www.heartmath.com
Published by Insttute of HeartMath
Copyright 2013 Insttute of HeartMath.
All rights reserved. No part of this publicaton may be reproduced
without the prior writen permission of Insttute 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 Insttute of HeartMath is a nonproft, charitable organizaton founded in 1991.
This manual is a work prepared in conjuncton with programs ofered by the Insttute 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 informaton contained herein, nor does either warrant or otherwise represent
in any way the accuracy, adequacy, or applicability of the contents hereof.
2013 Insttute of HeartMath. All rights reserved. HeartMath, The Resilient Educator, Freeze Frame, Early HeartSmarts, HeartSmarts and
Heart Lock-In are registered trademarks of the Insttute of HeartMath. Depleton to Renewal Grid and Emotonal Landscape are trademarks
of HeartMath LLC. TestEdge is a registered trademark of HeartMath LLC. Inner-Ease, Coherent Communicaton, 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 educatonal system. It is not classifed as a
medical device and should not be used for medical diagnostc purposes. However, the emWave does capture accurate real-tme heart rhythms
and heart-rhythm coherence informaton showing how emotons afect 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 discern
appropriate solutons to problems.
Increase your ability to maintain situatonal awareness.
Diminish symptoms of personal and professional stress such as
overwhelm, frustraton, fatgue and sleep disturbance.
Improve reacton tmes and coordinaton.
Table of Contents
What is Resilience? ........................................................................................... 2
Energy Balance ................................................................................................. 3
Energy-Draining Situatons/Events Exercise ..................................................... 4
Inner-Ease Technique..................................................................................... 5
The Physiology of Coherence and Optmal Functoning ................................... 6
Heart-Brain Communicatons ....................................................................................7
Heart Rhythms.................................................................................................. 8
Depleton to Renewal Grid Worksheet ..................................................... 9
Intelligent Energy Self-Regulaton Techniques ................................................ 10
Heart-Focused Breathing Technique ...................................................... 10
Quick Coherence Technique .....................................................................11
Building and Sustaining Resilience ................................................................. 12
Prep, Shif and Reset, and Sustain ..................................................................... 12
Practcal Intuiton ........................................................................................... 13
Freeze Frame Technique ............................................................................... 14
Freeze Frame Worksheet .............................................................................. 15
Relatonal Energetcs ...................................................................................... 16
Impact of a Coherent Field Environment ......................................................... 18
Energetcs of Communicaton ........................................................................ 19
Coherent Communicaton

Technique .......................................................20
Establishing a New Baseline ........................................................................... 21
Heart Lock-In Technique .................................................................................. 22
Acton Plan for Plugging Energy Leaks ............................................................ 23
Acton 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 batery. 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, emotonal 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 in
how we perform and in disruptng 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.
Emotonal responses to situatons, rather than situatons themselves,
are what cause stress.
Emotons are a primary driver of stress. Our emotonal responses to
perceived threats such as anxiety, irritaton, frustraton, resentment,
loss of control or helplessness are what we experience when we say
we are stressed.
Depletng and Renewing Emotons
We experience a wide range of emotons every day.
Emotons afect the nervous system and hormones, both of which
afect our performance and resilience level.
Some emotons deplete us and others renew us.
Some emotons are easy to identfy and others run beneath our radar.
Depletng emotons reduce our resilience capacity and our ability
to think and communicate clearly.
Renewing emotons and attudes recharge our inner bateries and
rejuvenate us mentally, emotonally and physically.
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________________________ _______________________ _________________________
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________________________ _______________________ _________________________
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________________________ _______________________ _________________________
________________________ _______________________ _________________________
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________________________ _______________________ _________________________
________________________ _______________________ _________________________
________________________ _______________________ _________________________
Energy-Draining Situatons/Events Exercise
Identfy situatons that cause stress, the corresponding feelings that
typically drain your inner batery and what you currently do now to
handle them. Write them on the lines below.
Examples:
Situatons Feelings Current Soluton
Late for work Anxious Call co-worker
Argument with spouse Angry, helpless Wait for it to blow over
Cant get enough sleep Frustrated, tred Leave work early

Situatons Feelings Current Soluton
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Inner-Ease

Technique
An Intelligent Energy Self-Regulaton Technique
The state of ease is a highly regeneratve state that helps us fow more
easily through challenges and builds our resilience capacity.
Inner ease is not necessarily a state of relaxaton. Its a state of actve
calm in which we are composed and balanced on the inside, but ready
for intelligent acton.
Step 1. Focus your atenton in the area of the heart. Imagine your breath
is fowing in and out of your heart or chest area, breathing a litle
slower and deeper than usual.
Suggeston: 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 emotonal energy.
Step 3. Set a meaningful intent to anchor the feeling of inner ease as you
engage in your projects, challenges or daily interactons.
Inner-Ease Quick Steps
Heart-Focused Breathing
Draw in the feeling of inner ease
Anchor and maintain the feeling
Applicatons Use the Inner-Ease Technique to:
Start your day, before bedtme and prior to challenging or creatve events.
Discern important issues and make beter decisions.
Prevent or reduce anger, overwhelm or anxiety.
Stay poised in ease to maintain judgment-free partcipaton in meetngs
or conversatons.
Create or restore patence and resilience when needed.
Enhance creatvity and intuitve insight.
Use the Inner-
Ease Technique
before, during
or afer stress-
ful situatons,
projects or
communicatons
to help sustain
balance and
composure
throughout
the day.
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The Physiology of Coherence & Optmal Functoning
Coherence is an optmal state in which the heart,
mind and emotons 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
sympathetc and the parasympathetc. It regulates 90% of the bodys
internal processes.
The ANS signals the body to speed up or slow down, depending on the
situaton. Emotons can profoundly change the actvity in the ANS.
The Hormonal System
Over 1,400 biochemical changes are set in moton by our changing emotons.
Two of the hormones triggered are cortsol, the stress hormone, and DHEA,
the vitality hormone.
Depletng emotons increase cortsol and renewing emotons increase DHEA.
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Heart-Brain Communicaton
Heart-Brain Communicaton
The heart has its own complex intrinsic nervous system which is
called the heart brain.
The heart sends more informaton to the brain than the brain sends
to the heart.
Heart signals afect the brain centers involved in decision-making,
coordinaton, reacton tmes 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 executve functons.
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Heart Rhythms
Emotons are Refected in Our Heart Rhythms
Emotons are refected in our heart-rhythm paterns.
Incoherent heart rhythms interfere with the brains ability to synchronize
cortcal actvity, afectng our ability to think clearly, make good decisions and
self-regulate.
Coherent heart rhythms
improve the brains ability to
synchronize cortcal actvity and
cause cortcal facilitaton.
Coherent heart rhythms
indicate that the sympathetc
and parasympathetc systems
are in sync.
Coherence Practce Outcomes
Enhances ability to maintain composure during challenges.
Improves family and social harmony.
Reduces fatgue and exhauston.
Facilitates the bodys natural regeneratve processes.
Improves coordinaton and reacton tmes.
Enhances ability to think clearly and fnd beter solutons.
Improves ability to learn and achieve higher test scores.
Increases access to our intuitve intelligence.
Depleton to Renewal Grid

The exercise utlizes a grid that
illustrates how diferent emotons
afect 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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Depleton to Renewal Grid

Worksheet
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Intelligent Energy Self-Regulaton Techniques
Heart-Focused Breathing


When you fnd yourself on the lef side of the Depleton to Renewal Grid and feel
stressed-out or out of sync, use Heart-Focused Breathing to take the charge out
of a stress reacton and start the process of shifing into a more resilient state.
Begin the process of shifing from incoherence to coherence by getng your ner-
vous system in sync, which in turn signifcantly improves your mental capacites.
Heart-Focused Breathing Technique
Focus your atenton in the area of the heart. Imagine your breath is fowing
in and out of your heart or chest area, breathing a litle slower and deeper
than usual.
Suggeston: Inhale 5 seconds, exhale 5 seconds (or whatever rhythm is
comfortable).
Emotons that Create Coherence
When you experience renewing emotons such as appreciaton, care, and
compassion, your physiology is naturally more coherent.
You can tap into the power of positve emotons by appreciatng family or
friends, a pet, vacaton, nature, sport, etc.
Identfy people, places or things that you appreciate in your life.
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Quick Coherence

Technique
When you experience positve emotons, your physiology is naturally more
coherent. This quickly recharges your inner batery and builds your resilience.
You can intentonally create more coherence throughout the day.
Step 1: Focus your atenton in the area of the heart. Imagine your breath is
fowing in and out of your heart or chest area, breathing a litle slower
and deeper than usual.
Step 2: Make a sincere atempt to experience a regeneratve feeling such as
appreciaton or care for someone or something in your life.
Suggeston: 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 Essental 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. Prep to set the tone for the day and to be more composed before upcoming
stressful events. (Examples: a key meetng, event or challenging conversaton
with a client or colleague.)
2. Shif and Reset to a more coherent state as soon as possible afer a stress
reacton to minimize energy drains.
(Examples: afer a stressful meetng, phone call, upsetng news or a confict
with client or co-worker.)
3. Sustain your resilience throughout the day through regular practce and by
remembering to refresh your composure in between actvites and events.
(Examples: using a technique between or during meetngs and events, afer
work, before coming home, during a break, afer 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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Practcal Intuiton
Research results on the electrophysiology
of intuiton show that sometmes, if a
future event is emotonally relevant,
the heart can produce a signal that
alerts you before the event takes place.
This intuitve intelligence reacts faster
than the mind can perceive and bypass-
es standard thought processes.
Other research conducted with groups of repeat entrepreneurs found that
80% relied on their intuiton when making important business decisions.
There are three types of intuiton:
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.
Energetc sensitvity is our ability to sense environmental signals, such as
magnetc felds or when we feel someone is staring at us.
Nonlocal intuiton is the knowledge or sense of something that cannot be
explained by past or forgoten 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 mult-purpose technique for stopping energy drains, obtaining
greater clarity and improving your ability to fnd innovatve solutons to problems
or issues. It can help you access your intuitve intelligence more ofen.
Steps of the Freeze Frame

Technique
Step 1. Acknowledge the problem or issue and any attudes or feelings about it.
Step 2. Focus your atenton in the area of the heart. Imagine your breath is
fowing in and out of your heart or chest area, breathing a litle slower and
deeper than usual.
Suggeston: Inhale 5 seconds, exhale 5 seconds (or whatever rhythm is
comfortable).
Step 3. Make a sincere atempt to experience a regeneratve feeling such as
appreciaton or care for someone or something in your life.
Step 4. From this more objectve place, ask yourself what would be a more
efcient or efectve attude, acton or soluton.
Step 5. Quietly observe any subtle changes in perceptons, attudes or feelings.
Commit to sustaining benefcial attude shifs and actng on new insights.
Freeze Frame Quick Steps
1. Acknowledge
2. Heart-Focused Breathing
3. Actvate a positve or renewing feeling
4. Ask
5. Observe and Act
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Freeze Frame Worksheet
Problem or Issue:
Attudes and feelings about the issue:

What did you observe?
Before: ___________ Afer: ____________
Ofen, solutons are inspired through communicatng or getng input from
others.
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Relatonal Energetcs
Every tme the heart beats, a
magnetc feld is produced that
travels out from the body.
The hearts magnetc feld can be
measured up to 3 feet away from
the body.
The brain also has a magnetc feld,
but it can only be measured about an inch away from the head.
Our attudes and emotons can afect other people, not only through body
language and tone of voice, etc., but also through these magnetc felds.
That means our coherence or incoherence can afect those around us,
whether or not we are conscious of it.
You can think of the magnetc feld generated by the heart as our personal
feld environment.
Scientsts have shown that diferent thoughts, attudes and emotons create
diferent paterns that are broadcast by the hearts magnetc feld.
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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 shifed to a coherent
state and sent love and care
to Mabel. Mabels heart
rhythms also became more
coherent. This was an ener-
getc interacton.
Mothers Brainwaves Synchronized
to Babys Heartbeats
In this experiment, the researchers used a
technique called signal averaging to detect
synchronizaton 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 atenton 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 confrms that when we shif into a coherent state, it
helps others to be more coherent.
Ten groups of four people were seated around tables.
All of the partcipants HRV coherence was being measured.
Three out of the four people at each table were instructed to shif
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 shifed into a coherent state,
the fourth person also became more coherent.
One of the quickest ways to improve team dynamics and organizatonal resilience
is to cultvate more appreciaton for each other and what your organizaton does.
Identfy qualites you appreciate about your co-workers or
organizaton.
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Energetcs of Communicaton
Negatve emotonal energy (our internal noise) transfers unspoken feelings
such as frustraton, anxiety and judgment. This can create drama and
incoherence for us and for others.
When the emotonal content of the message doesnt
match the words we use, our ability to transmit and
receive informaton efectvely is compromised and we
literally send out mixed signals.
Seventy percent of mistakes can be traced back to
problems in communicaton.
Inner drama is the mental and
emotonal processing that
happens afer an incident and
amplifes the energy drain while
exacerbatng the situaton.
This can be one of the biggest
sources of energy drain and
can have a major efect on our
happiness, performance and
health.
Identfy communicaton issues in the workplace that create
drama, tme waste and energy drain:
Situatons: Consequences/Impact:
___________________________ ___________________________
___________________________ ___________________________
___________________________ ___________________________
___________________________ ___________________________
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Coherent Communicaton

Technique
Step 1: Shif into a heart coherent state before communicatng to efectvely
share and receive informaton.
Suggeston: Set an intenton to be respectul of others views or situatons.
Step 2: Listen for the essence of what is being said without prejudging or
getng pulled into drama before the communicaton is complete.
Suggeston: Remember to re-center in your heart if you start to overreact
lose emotonal 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 sensitve communicatons its efectve to
confrm the essence of what you heard to insure mutual understanding.
Yet, when rushing communicatons, this is the step most of us forget.
Coherent Communicaton Quick Steps
1. Shif Into Heart Coherence
2. Listen and Consider the Essence
3. Confrm Mutual Understanding
Notes:
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Establishing a New Baseline
Think of physiological and behavioral baselines as setpoints or default
setngs, around which the system strives to operate.
We establish a type of unconscious default baseline for our attudes,
emotons and behaviors that may or not be optmal or healthy.
Baselines can shif. You can build and instate a healthier baseline or
automatc default point.
An important goal is to establish a healthier,
more coherent baseline.
This graph shows two high school students
restng HRV baselines before and afer four
months of practcing the coherence building
techniques.
Heart Lock-In

Technique
The Heart Lock-In Technique is a powerful way to shif your baseline to
create benefcial and sustained changes at the physiological level, which is
imperatve for building a new baseline of resilience.
Actvatng and sustaining coherence trains the nervous system to a new
normal. The nervous system begins to recognize this more resilient and
energy-efcient state as the familiar one so it becomes your new internal
setpoint it becomes more automatc.
Building a new baseline is like laying a new foundaton or downloading a new
operatng system. In practcal 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 fnd that you have more energy and fow 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 atenton in the area of the heart. Imagine your breath is
fowing in and out of your heart or chest area, breathing a litle slower and
deeper than usual.
Step 2. Actvate and sustain a regeneratve feeling such as appreciaton, 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 tmes a week to
sustain and build your coherence baseline. It helps to accumulate energy and
recharge your emotonal system.
Heart Lock-In Quick Steps
Heart-Focused Breathing
Actvate a regeneratve Feeling
Radiate that Feeling
Notes:
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Acton Plan for Plugging Energy Leaks
Identfy energy-draining situatons and which technique(s) you will use for the next
two weeks to plug the energy leaks.
Meetngs
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 disrupton
Inefcient processes
Trafc
Health challenges
Some examples of typical energy-draining situatons:
What energy draining situaton, event, interacton or attude 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 practce them? ______________________________________________
__________________________________________________________________________
How will I remind myself? ____________________________________________________
__________________________________________________________________________
Your Tool Box:
Worksheet for Plugging Energy Drains
Prep Shif and Reset Sustain
Inner-Ease
Coherent Communicaton
Heart-Focused Breathing
Freeze Frame
emWave Technology
Quick Coherence
Heart Lock-In
Get In Sync
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Acton Plan for Building Resilience Capacity
Identfy actons you can take that will recharge your inner batery 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; practce patence and kindness.
Prep by doing Inner-Ease before a stressful interacton.
Reset afer a stressful interacton by doing Heart-Focused Breathing.
Commit to taking out the drama, not overreactng and getng in sync.
Do a Heart Lock-In 5-15 minutes 3 or 4 tmes a week to build a new baseline.
Practce coherent communicaton in each interacton.
Use your emWave or Inner Balance technology to help sustain your coherence.
Get adequate, renewing sleep.
Engage in an actvity you enjoy such as: sports, gardening, cooking, hiking, a hobby, exercising,
dancing, music, volunteering, reading.
Actons to charge your inner batery and add energy to your system:
What actons, techniques or strategies will I use to recharge my inner batery and add
resilience to my system over the next two weeks?
_______________________________________________________________________________
_______________________________________________________________________________
_______________________________________________________________________________
When will I use or practce them? ____________________________________________________
_______________________________________________________________________________
How will I remind myself? _________________________________________________________
_______________________________________________________________________________
Worksheet for Building Resilience
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Program Introducton Module
Lemaire, J.B., Wallace J E, Lewin A M, de Grood J, Schaefer J P, The efect
of a biofeedback-based stress-management tool on physician stress:
a randomized controlled clinical trial. Open Medicine, 2011. 5(4): p.
154-163.
Brit 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 Correctonal Ofcers: An Innovatve
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 Ofcers. Global
Advances in Health and Medicine, 2012. 1(5): p. 44-66.
Bradley, R.T., McCraty, R., Atkinson, M., Tomasino., D., Emoton Self-
Regulaton, 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 holistc educaton.
Encounter: Educaton for Meaning and Social Justce, 2003. 16(3): p.
13-21.
McCraty, R., Childre, D, Coherence: Bridging Personal, Social and Global
Health. Alternatve Therapies in Health and Medicine, 2010. 16(4):
p. 10-24.
McCraty, R., et al., The efects of emotons 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 tme domain heart rate variability and
heart rate: Relatons 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 interactons, 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
reducton program on blood pressure and emotonal 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
patents with panic disorder. Biological Psychology, 2001. 56: p. 131-
150.
McCraty, R. and D. Tomasino, Emotonal stress, positve emotons, 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 reducton, disease
preventon, and rehabilitaton, in Clinical Psychology and Heart
Disease, E. Molinari, A. Compare, and G. Parat, Editors. 2006,
Springer-Verlag: Milan, Italy.
McCraty, R. and D. Childre, The grateful heart: The psychophysiology of
appreciaton, in The Psychology of Grattude, 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 emotonal self-management
program on stress, emotons, heart rate variability, DHEA and
cortsol. Integr Physiol Behav Sci, 1998. 33(2): p. 151-70.
Resilience Module
Luthar, S.S. and D. Cicchet, The construct of resilience: Implicatons for
interventons 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 Ofcers. 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 interactons, psychophysiological coherence, and
the emergence of system-wide order. Integral Review, 2009. 5(2): p.
10-115.
Atmospheres Movie Module
Atmospheres movie: courtesy of advertsing agency for Lufhansa in
public domain.
McCraty, R., Atkinson, M., Tomasino, D., & Bradley, R. T, The coherent
heart: Heart-brain interactons, psychophysiological coherence, and
the emergence of system-wide order. Integral Review, 2009. 5(2): p.
10-115.
Depletng and Renewing Emotons Module
Depletng Emotons
Kerr, D.S., et al., Chronic stress-induced acceleraton 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 variatons in antgen-specifc proliferaton of
human T lymphocytes and correlaton to cortsol producton.
Psychoneuroendocrinology, 1994. 20: p. 335-342.
DeFeo, P., Contributon of cortsol to glucose counterregulaton in humans.
American Journal of Physiology, 1989. 257: p. E35-E42.
Marin, P., et al., Cortsol secreton in relaton to body fat distributon in
obese premenopausal women. Metabolism, 1992. 41: p. 882-886.
Renewing Emotons
Danner, D.D., D.A. Snowdon, and W.V. Friesen, Positve emotons 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
26 HMCTP: Resilience Advantage

Guidebook Copyright 2013 Insttute of HeartMath


The Physiology of Coherence and Optmal Functoning Module
Neurocardiology
Armour, J.A., Anatomy and functon of the intrathoracic neurons regulatng
the mammalian heart, in Refex Control of the Circulaton, I.H. Zucker
and J.P. Gilmore, Editors. 1991, CRC Press: Boca Raton. p. 1-37.
Armour, J.A., Neurocardiology--Anatomical and functonal principles.
2003, Boulder Creek, CA: HeartMath Research Center, Insttute of
HeartMath, Publicaton No. 03-011.
Armour, J.A. and J.L. Ardell, eds. Neurocardiology. 1994, Oxford University
Press: New York.
Cameron, O.G., Visceral Sensory Neuroscience: Intercepton. 2002, New
York: Oxford University Press.
McCraty, R., Atkinson, M., Tomasino, D., & Bradley, R. T, The coherent
heart: Heart-brain interactons, 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 emotons.
2003, Boulder Creek, CA: HeartMath Research Center, Insttute of
HeartMath, Publicaton No. 03-015.
Lacey, J.I. and B.C. Lacey, Two-way communicaton between the heart and
the brain: Signifcance of tme within the cardiac cycle. American
Psychologist, 1978(February): p. 99-113.
Heart Rate Variability
Umetani, K., et al., Twenty-four hour tme domain heart rate variability and
heart rate: Relatons 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 efects of emotons 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 Interpretaton
Guide. 1st ed. 1996, Boulder Creek, CA: Insttute 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 interactons, 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. Alternatve Therapies in Health and Medicine, 2010. 16(4):
p. 10-24.
McCraty, R., et al., The efects of emotons 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. Alternatve
Therapies in Health and Medicine, 1996. 2(1): p. 52-65.
Fredrickson, B.L., et al., What good are positve emotons in crises? A
prospectve study of resilience and emotons following the terrorist
atacks on the United States on September 11th, 2001. Journal of
Personality and Social Psychology, 2003. 84(2): p. 365-376.
Fredrickson, B.L. and T. Joiner, Positve emotons trigger upward spirals
toward emotonal well-being. Psychological Science, 2002. 13(2): p.
172-175.
Fredrickson, B.L., The role of positve emotons in positve psychology.
The broaden-and-build theory of positve emotons. American
Psychologist, 2001. 56(3): p. 218-226.
Ashby, F.G., A.M. Isen, and A.U. Turken, A neuropsychological theory of
positve afect and its infuence on cogniton. Psychol Rev, 1999.
106(3): p. 529-550.
Isen, A.M., et al., Afect, accessibility of material in memory, and behavior:
a cognitve loop? J Pers Soc Psychol, 1978. 36(1): p. 1-12.
Isen, A.M., The infuence of positve and negatve afect on cognitve
organizaton: Some implicatons for development, in Psychological
and Biological Approaches to Emoton, N. Stein, B. Leventhal, and T.
Trabasso, Editors. 1990, Erlbaum: Hillsdale, NJ. p. 75-94.
Isen, A.M., Positve afect and decision making, in Handbook of Emotons,
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
efects of compassion and anger. Journal of Advancement in
Medicine, 1995. 8(2): p. 87-105.
McCraty, R., et al., Music enhances the efect of positve emotonal states
on salivary IgA. Stress Medicine, 1996. 12(3): p. 167-175.
Carnevale, P.J.D. and A.M. Isen, The infuence of positve afect and
visual access on the discovery of integratve solutons in bilateral
negotatons. Organizatonal Behavior and Human Decision
Processes, 1986. 37: p. 1-13.
Bolte, A., T. Goschke, and J. Kuhl, Emoton and intuiton: Efects of positve
and negatve mood on implicit judgments of semantc coherence.
Psychological Science, 2003. 14(5): p. 416-421.
Fredrickson, B.L. and T. Joiner, Positve emotons trigger upward spirals
toward emotonal well-being. Psychological Science, 2002. 13(2): p.
172-175.
Wright, T.A. and B.M. Staw, In search of the happy/productve worker:
A longitudinal study of afect and performance. Academy of
Management Proceedings, 1994: p. 274-278.
Staw, B.M., R.I. Suton, and L.H. Pelled, Employee positve emoton and
favorable outcomes at the workplace. Organizaton Science, 1994.
5(1): p. 51-71.
Inner-Ease Technique Module
Childre, Doc, The State of Ease, Insttute of HeartMath, htp://www.
heartmath.org/state-of-ease
Resilience Advantage Bibliography
27 HMCTP: Resilience Advantage

Guidebook Copyright 2013 Insttute of HeartMath


Thayer, J.F., et al., Heart rate variability, prefrontal neural functon, and
cognitve performance: the neurovisceral integraton perspectve on
self-regulaton, adaptaton, 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. Alternatve Therapies in Health and Medicine,
2010. 16(4): p. 52-60.
Lloyd, A., Bret, D., Wesnes, K., Coherence Training Improves Cognitve
Functons and Behavior In Children with ADHD. Alternatve Therapies
in Health and Medicine, 2010. 16(4): p. 34-42.
Bradley, R.T., McCraty, R., Atkinson, M., Tomasino., D., Emoton Self-
Regulaton, Psychophysiological Coherence, and Test Anxiety: Results
from an Experiment Using Electrophysiological Measures. Applied
Psychophysiology and Biofeedback, 2010. 35(4): p. 261-283.
Depleton to Renewal Module
McCraty, R., et al., The impact of a new emotonal self-management
program on stress, emotons, heart rate variability, DHEA and
cortsol. Integr Physiol Behav Sci, 1998. 33(2): p. 151-70.
Pribram, K.H. and D. McGuinness, Arousal, actvaton, and efort in the
control of atenton. Psychological Review, 1975. 82(2): p. 116-149.
Heart-Focused Breathing and Quick Coherence Module
Childre, D. and D. Rozman, Transforming Stress: The HeartMath Soluton
to Relieving Worry, Fatgue, and Tension. 2005, Oakland, CA: New
Harbinger Publicatons.
McCraty, R. and D. Tomasino, Coherence-building techniques and heart
rhythm coherence feedback: New tools for stress reducton, disease
preventon, and rehabilitaton, in Clinical Psychology and Heart
Disease, E. Molinari, A. Compare, and G. Parat, Editors. 2006,
Springer-Verlag: Milan, Italy.
McCraty, R. and D. Childre, The grateful heart: The psychophysiology of
appreciaton, in The Psychology of Grattude, 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 emotonal self-management
program on stress, emotons, heart rate variability, DHEA and
cortsol. Integr Physiol Behav Sci, 1998. 33(2): p. 151-70.
Pribram, K.H. and D. McGuinness, Arousal, actvaton, and efort in the
control of atenton. Psychological Review, 1975. 82(2): p. 116-149.
Three Essental Strategies for Building and Sustaining Resilience
Module
McCraty, R. and M. Atkinson, Resilience Training Program Reduces
Physiological and Psychological Stress in Police Ofcers. Global
Advances in Health and Medicine, 2012. 1(5): p. 44-66.
The Practcal Intuiton Module
McCraty, R., M. Atkinson, and R.T. Bradley, Electrophysiological evidence
of intuiton: Part 1. The surprising role of the heart. Journal of
Alternatve and Complementary Medicine, 2004. 10(1): p. 133-143.
McCraty, R., M. Atkinson, and R.T. Bradley, Electrophysiological evidence of
intuiton: Part 2. A system-wide process? Journal of Alternatve and
Complementary Medicine, 2004. 10(2): p. 325-336.
Bradley, R.T., Psycholphysiology of Intuiton: A quantum-holographic theory
on nonlocal communicaton. World Futures: The Journal of General
Evoluton, 2007. 63(2): p. 61-97.
Bradley, R.T., et al., Nonlocal Intuiton in Entrepreneurs and Non-
entrepreneurs: Results of Two Experiments Using Electrophysiological
Measures. Internatonal Journal of Entrepreneurship and Small
Business, 2011. 12(3): p. 343-372.
McCraty, R.R., R., Heart-Brain Connecton, in The encyclopedia of positve
psychology, S.J.E. Lopez, Editor. 2009, Blackwell Publishing: London.
p. 998471-473.
Radin, D.I., Unconscious percepton of future emotons: An experiment in
presentment. Journal of Scientfc Exploraton, 1997. 11(2): p. 163-
180.
Radin, D.I., et al., Electrocortcal actvity prior to unpredictable stmuli in
meditators and nonmeditators. Explore (NY), 2011. 7(5): p. 286-99.
Radin, D. and A. Borges, Intuiton through tme: what does the seer see?
Explore (NY), 2009. 5(4): p. 200-11.
Radin, D., et al., Compassionate intenton as a therapeutc interventon
by partners of cancer patents: efects of distant intenton on the
patents autonomic nervous system. Explore (NY), 2008. 4(4): p.
235-43.
Radin, D.I. and M.J. Schlitz, Gut feelings, intuiton, and emotons: an
exploratory study. J Altern Complement Med, 2005. 11(1): p. 85-91.
Bierman, D.J. and D.I. Radin, Anomalous antcipatory response on
randomized future conditons. Percept Mot Skills, 1997. 84(2): p.
689-90.
Radin, D.I., Event-related electroencephalographic correlatons 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 Soluton
to Relieving Worry, Fatgue, and Tension. 2005, Oakland, CA: New
Harbinger Publicatons.
Childre, D. and D. Rozman, Transforming Anger: The HeartMath Soluton
for Letng Go of Rage, Frustraton, and Irritaton. 2003, Oakland, CA:
New Harbinger Publicatons.
Childre, D. and H. Martn, The HeartMath Soluton. 1999, San Francisco:
Harper San Francisco.
Relatonal Energetcs Module
McCraty, R., The energetc heart: Bioelectromagnetc communicaton
within and between people, in Bioelectromagnetc 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: Detecton and measurement of
cardiac energy exchange between people. in The Fifh 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 interactons, psychophysiological coherence, and
the emergence of system-wide order. Integral Review, 2009. 5(2): p.
10-115.
Resilience Advantage Bibliography
28 HMCTP: Resilience Advantage

Guidebook Copyright 2013 Insttute of HeartMath


McCraty, R., Childre, D, Coherence: Bridging Personal, Social and Global
Health. Alternatve Therapies in Health and Medicine, 2010. 16(4):
p. 10-24.
Morris, S.M., Facilitatng collectve coherence: Group Efects on Heart Rate
Variability Coherence and Heart Rhythm Synchronizaton. Alternatve
Therapies in Health and Medicine, 2010. 16(4).
McCraty, R., A. Deyhle, and D. Childre, The Global Coherence Initatve:
creatng a coherent planetary standing wave. Global Advances in
Health and Medicine 2012. 1(1): p. 62-75.
Morris, S.M., Facilitatng collectve coherence: Group Efects on Heart Rate
Variability Coherence and Heart Rhythm Synchronizaton. Alternatve
Therapies in Health and Medicine, 2010. 16(4).
Energetcs of Communicaton Module
Rosenstein, A., O Daniel, M., A Survey of the Impact of Disruptve
Behaviors and Communicaton Defects on Patent Safety. The Joint
Commission Journal on Quality and Patent Safety, 2008. 34(8): p.
464-471.
McCraty, R., The energetc heart: Bioelectromagnetc communicaton
within and between people, in Bioelectromagnetc Medicine, P.J.
Rosch and M.S. Markov, Editors. 2004, Marcel Dekker: New York. p.
541-562.
Morris, S.M., Facilitatng collectve coherence: Group Efects on Heart Rate
Variability Coherence and Heart Rhythm Synchronizaton. Alternatve
Therapies in Health and Medicine, 2010. 16(4).
Brit 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 Correctonal Ofcers: An Innovatve
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 Ofcers. Global
Advances in Health and Medicine, 2012. 1(5): p. 44-66.
McCraty, R., Childre, D, Coherence: Bridging Personal, Social and Global
Health. Alternatve Therapies in Health and Medicine, 2010. 16(4):
p. 10-24.
Establishing a New Baseline Module
McCraty, R., Heart-brain neurodynamics: The making of emotons.
2003, Boulder Creek, CA: HeartMath Research Center, Insttute of
HeartMath, Publicaton No. 03-015.
Pribram, K.H., The new neurology and the biology of emoton: A structural
approach. American Psychologist, 1967. 22(10): p. 830-838.
Pribram, K.H., Feelings as monitors, in Feelings and Emotons, 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., Emotons, 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 Percepton: Holonomy and Structure in Figural
Processing. 1991, Hillsdale, NJ: Lawrence Erlbaum Associates,
Publishers.
Pribram, K.H. and F.T. Melges, Psychophysiological basis of emoton, 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 interactons, 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., Emoton Self-
Regulaton, 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 Soluton
to Relieving Worry, Fatgue, and Tension. 2005, Oakland, CA: New
Harbinger Publicatons.
Childre, D. and H. Martn, The HeartMath Soluton. 1999, San Francisco:
Harper San Francisco.
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Insttute of HeartMath
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