Why is Stress Management so Important? - Chill Out the Burn Out! Is it Something Dear to your Heart?

Why is Stress Management so Important? Chill out the Burn Out!

Is it Something Dear to your Heart?

Achieve Coherence, Reduce Stress and Enhance Your Mood - Right Now!

Yes, Right Now!

Investing just a few precious minutes to carry out this exercise will immediately assist you in melting your stress and lifting you mood sky high.

Before learning any what-fors and whys, just do this 2-step exercise – here and now. Right now! Only three minutes are needed! Ready? Go!

1. Close your eyes. As much as possible, clear your mind of all thoughts and observe yourself – ‘over there somewhere’ - in a completely relaxed state.

Gradually let your attention drift and focus on the area of your heart. Imagine your breath is flowing in and out through your heart and chest. Inhale a little more slowly and deeply than you normally do and then completely exhale. Inhale for five seconds. Exhale for five seconds – or in whatever rhythm which for you is a smooth, tranquil rhythm. The goal is to breathe deeply and comfortably.

2. Recall and re-experience a regenerative feeling such as appreciation or caring for someone one in your life. Feel genuine love and care for something. It could be a person, a place, yourself, or even nature. Feel a sense of calm and ease as you continue the heart-focused breathing. Your whole being will be present and not present at the same time. Your body will signal bit by bit when it is replenished and you will return with new vigour to where you need to be.

By now, your heart’s rhythm has stabilised. Maximising your breathing regularly has a stress-relieving effect. It enables you to be more connected to yourself and those around you.

The above exercise is called Quick Coherence Technique® (QCT) and it is just one of several easy-to-learn and effective stress-reduction methods developed by the HeartMath® Institute. The QCT enables you to quickly recharge and move towards coherence. “Coherence” is an expression used by researchers to describe a highly efficient psychophysiological state in which the nervous, cardiovascular, hormonal and immune systems are functioning together in harmony.

According to Heart Math Institute research, the pattern of you heart rhythm reflects the state of your emotions and nervous system dynamics. For example, when you are feeling worried, irritable, impatient, upset or fearful, your heart rhythm swings into an incoherent pattern.

Your “heart brain” signals “incoherence” to the brain and this inhibits the normal functioning of the brain and triggers a stress response. When this happens to us our perception can get distorted and a slew of negative emotional responses can ensue.

When you are experiencing positive emotions like sincere appreciation, affection, care, and love, the opposite occurs! Your heart rhythm shifts into a more harmonious, coherent state which reflects the emotional balance you have inside. Your heart relays coherent signals to the brain and then brain harmonizes with the heart’s coherent rhythm.

How can you achieve this state of coherence? You can enter into this state of coherence by learning how to shift your emotional state, and then heart coherence helps to compose your mind.

Heart coherence also triggers a positive hormonal release. This enables you to experience peace, positive emotions and a deeper meditative state more quickly.

By using the Quick Coherence Technique you can bring your heart rhythms into coherence and enable your brain to synchronise with your heart’s coherence.

The next important step is to incorporate this technique in your daily routine. Ideally, you should choose certain times of the day when you can set aside 3-5 minutes to focus on your heart and perform the QCT. It can also be very helpful when you perform it before potentially stressful situations, for example a business meeting, or in a stressful situation like a queue or a traffic jam. Instead of draining your energy by focusing on something negative, you can get a quick rejuvenation of your energy and emotional state. As with many things, practice is the key. The more often you create the heart coherence state, the easier it is to maintain that coherence throughout the day.

We have all experienced stress and know those who suffer from being under too much stress. According to the World Health Organisation stress has become a “world-wide epidemic.”

If you had not already experienced this stress phenomenon personally, you probably would not have started to read this article to begin with.

Stressors can cause the release of the hormones adrenalin and cortisol and this prepares the body for the fight-and-flight response. The release of these hormones can inhibit the production and migration of immune cells. When this happens on a an incessant basis –without any counterbalancing influences – your immune system activity decreases, which can result in a misbalancing of the immune system. It is this destructive scenario which can cause inflammation. This scenario is also associated with allergies, infection susceptibility, cardiovascular disease and tumour growth.

After having tried a long list of approaches which all promise ‘inner-balance’ etc. etc., I was left in a haze of confusion. Doing my very first HeartMath exercise produced a profound calmness and my regular use of HeartMath approaches has helped me to be more coherent and to relish life more.

As a result, I decided to become a HeartMath coach.

Heart Math in Business Life

Especially in contact with customers, having a positive emotional state can play a deciding role. It is the emotional state that can influence behaviour, the quality of verbal and non-verbal communication, including body language; in short, your emotional state can determine the impression you make on others. The likability factor in business – especially in sales - can make the difference between success and failure. Mark McCormack, founder of International Management Group (IMG) famously said: “All things being equal, people will do business with a friend; all things being unequal, people will still do business with a friend.”

HeartMath Synergy

In addition to decreasing their stress levels, many clients find HeartMath’s reciprocal leveraging effect very helpful. It can create synergy with other self-development coaching approaches, including meditation. By creating an improved emotional state, HeartMath approaches can thereby induce other approaches and interventions to be more effective.

The Quick Coherence Technique might seem deceptively simple but I urge you to try it a few times daily for a just couple of weeks. That is what I did and it has helped me to achieve an inner peace and I am better able to set priorities. QCT is only one of many Heart Math approaches to achieve coherence. If you would like to talk about learning the HeartMath Stress Reduction Programme simply contact me.

William Fern

Coaching for Ultimate Performance in Business, Career and Life

wf@williamfern.com, 069-727077


Heart Intelligence, Doc Childre, Howard Martin, Deborah Rozman, Rollin McCraty, Copyright 2016 HeartMath


Step 1: Focus your attention in the area of the heart. Imagine your breath is flowing in and out of your heart or chest area, breathing a