Heart coherence is a term that’s gaining traction everywhere. It's being promoted for treating stress or burnout, regulating emotions, or as relaxation and prevention. But what is heart rate variability, and how does heart coherence work? Is it truly groundbreaking, or is it a centuries-old trick of nature?

Heart Rate Variability explained

Our heart doesn't beat at a monotonous rate, like 70 beats per minute exactly every second. The rhythm of a healthy heart—even at rest—is surprisingly irregular, with the time interval between consecutive heartbeats constantly changing. This naturally occurring beat-to-beat variation is called heart rate variability (HRV).

Heart Rate Variability (HRV) Source: heartmath.com/science/

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. The sympathetic nerves work to speed up the heart rate, while the parasympathetic (vagus) nerves slow it down. These two branches of the ANS continuously work together to keep cardiovascular activity within an optimal range and allow appropriate responses to changing external and internal circumstances. By analyzing HRV, we gain insight into the function and balance of the autonomic nervous system, which can be measured using simple equipment - even by your smartphone.

The Importance Of Heart Coherence

Scientists and doctors consider HRV an important indicator of health and fitness. As a marker of physiological resilience and behavioral flexibility, it reflects our ability to adapt effectively to stress and environmental demands. An easy analogy helps illustrate this point: just as a tennis player prepares to receive a serve by quickly adjusting their posture, the heart in healthy individuals remains equally responsive and resilient, ready to react when needed.

Health effects of high HRV. Source: heartmath.com

HRV is also a marker of biological aging. Our heart rate variability is highest when we're young, and as we age, the variation in our resting heart rate decreases. While age-related decline in HRV is a natural process, abnormally low HRV is associated with an increased risk of future health issues and early mortality. Low HRV is also seen in individuals with a wide range of diseases and conditions. However, with regular HRV training, it can be restored to healthy levels, reducing stress-induced wear and tear on the nervous system and facilitating the body's natural regenerative processes.

The Impact Of Emotions

Many factors influence ANS activity and, thus, HRV. These include breathing patterns, physical activity, and even our thoughts. Research from the HeartMath Institute has shown that one of the most powerful factors affecting the changing rhythm of our heart is our feelings and emotions.

Generally, emotional stress—such as feelings of anger, frustration, and anxiety—leads to heart rhythm patterns that appear irregular and erratic. Physiologically, this pattern indicates that the signals produced by the two branches of the ANS are out of sync with each other. This can be compared to driving a car with one foot on the gas (the sympathetic nervous system) and the other on the brake (the parasympathetic nervous system) at the same time.

Physically, this can disrupt processes, deplete energy, and cause extra wear and tear on systems, especially if it happens frequently or over long periods.

HRV and emotions. Source: heartmath.com

Positive Emotions Get You In Sync

In contrast, positive emotions send a very different signal through our bodies. When we experience pleasant emotions like appreciation, joy, care, and love, our heart rhythm pattern becomes smooth, appearing as a harmonious wave. This is called a coherent heart rhythm pattern. When this happens, the activity in the two branches of the ANS becomes synchronized, also known as psychophysiological coherence. This state of optimal function allows systems to operate more efficiently, making us emotionally more stable, mentally clearer, and better able to function cognitively. In simple terms, our body and brain work better, we feel better, and we perform better.

HeartMath Method As A Tool

It's possible to generate a coherent heart rhythm simply by breathing slowly and regularly at a rhythm of 10 seconds (5 seconds in and 5 seconds out). However, this cognitively controlled breathing can be energy-intensive and difficult to maintain.

While HeartMath techniques do include a breathing element, paced breathing is not their primary focus. The key difference with HeartMath tools is that we focus on deliberately generating a genuine positive emotional state. This makes it much more effective and easier. Positive emotions seem to stimulate the system at its natural resonant frequency, creating and maintaining coherence without a conscious mental focus on breathing rhythm.

Moreover, the positive emotional focus of HeartMath techniques offers a much wider range of benefits than breathing exercises alone, including deeper perceptual and emotional changes, increased intuition and creativity, better cognitive performance, and improved hormonal balance.

Check out HearthMath for more background info, podcasts and tools. They recently released a new version of their app with which you can use your smartphone camera to measure your HRV. 

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