147- Using Heart Rate Variability with HeartMath to Drop ...Northern California based on her books. With HeartMath, they provide scientifically validated tools, technologies, and training

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Episode147:UsingHeartRateVariabilitywithHeartMathtoStopStressandImproveNervous

SystemHealth


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Child:WelcometomyMommy’spodcast.

ThispodcastisbroughttoyoubyVivos.Thisissomethingwerecentlyinvestedinforourentirefamilyandweareabsolutelylovingitandhereiswhy.So,datashowsthatthenutritionwereceiveinuterodeterminesourpalatedevelopmentandhownarroworopenourairwayandjawstructureare.Soanarrowmouth,jawandairwayincreasethechancesofneedingbraces,ofgettingsleepapnea,breathingdifficultiesandmuchmore.Butitwasprettymuchassumedthatyourjawstructurewassetinstoneonceyouwerebornorforsureafterthefirstcoupleofyearsoflife.ButVivoshasfoundthatnotonlyisthisnottrue,buttheycreatedanon-invasive,non-surgical,easywayofwideningthemaxilla,thejawandtheairway.Soforourkids,thismeansthattheygettoavoidthebracesthatmyhusbandandIbothhadandformyhusband,thismeanshissleepapneahasdisappearedandhestoppedsnoring,whichisabonusforme.I’llbewritingmoreaboutthissoonbutyoucancheckthemout,inthemeantime,atwellnessmama.com/go/vivos

ThispodcastisbroughttoyoubyGoodCulture.GoodCulturemakesamazingcottagecheese.Iknow,Iknow,notnecessarilytwowordsyouwouldputinthesamesentenceoneverydayspeaking.Buttheirsisawesome,Ipromise,evenifyoudon’tlovecottagecheese.BecauseIusedtonot.Basically,it’snaturallyfermentedcottagecheesesoit’sfreeofgums,fillersandnastyadditivesandit’spackedwithprobiotics.Andbecauseit’smadenaturallyitdoesn’thavethatweirdmouthfeelthatalotofcottagecheesehas.So,Iuseitallthetimeincookingandsmoothiesasasubstituteforothertypesofcheese,orjustamealonthego.YoucanfinditatWholeFoodsandmanyothergrocerystoresanditcomesinyogurtsizedcupstoo,andthoseareperfectformeals.Checkthemout.It’sGoodCultureandtheyareavailableatmanygrocerystores.

Katie:Hello,andwelcometo"TheHealthyMomsPodcast."IamKatiefromwellnessmama.com,andIamheretodaywithDeborahRozman.Dr.DeborahRozmanisaBehavioralPsychologistandPresidentofHeartMath,whichwe'regonnatalkalotabouttoday.It'ssupercool.Sheauthoredthebestsellingbook,"MeditationforChildren"andalso"MeditatingwithChildren,"andshefoundedthefirstschoolforholisticeducationinNorthernCaliforniabasedonherbooks.WithHeartMath,theyprovidescientificallyvalidatedtools,technologies,andtrainingtohelpadultsandchildrenlearnself-regulationskillstomanagestressandenhanceemotionalwell-being.We'regonnagetintoitindepthinthisepisode,buttheshortversionisthatHeartMathusessomethingcalledheartratevariability,whichisawaytoassessthestateoftheautonomicnervoussystem.It'ssuperfascinatingandreallycutting-edge,andIcan'twaittodelveintoit.Dr.Deborah,thankyouforbeinghere,andwelcome.Deborah:Thankyousomuch,Katie.I'mjustdelightedtobeherewithyouandallthemomslistening.Katie:Ican'twaittojumpin,becausewhatyoudoissoamazingandfascinating,andithelpswithstress,whichIfeellikealotofmomshave,soIcan'twaittogettoallofthat.But,first,Iwanttomakesureweunderstandthetermsgoingin.Sotostart,canyouexplainwhatheartratevariabilityis,becausethatmaybeanewtermforalotofpeople.Deborah:Yes,Iimagineitis.Well,it'sthemostincrediblebiometricforseeingandmeasuringouremotionalstate.Now,thatmayscaresomepeople,becauseouremotionalstateiswhat'sbehindmostofourstressandisalsoourwell-being.Sowhatheartratevariabilityisisameasurementofthebeat-to-beatchangesinheartrate.Sowhenyougotothedoctor,andhesaysyourheartrateiswhatever,65beatsperminute,that'sanaverageoveraminute,butwecanactuallyseethattheheartrateischangingwitheverybeat,maybegoingfrom60to70to80downto50.Anditcreatesapatterncalledtheheartratevariabilitypatternortheheartrhythmpattern.


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Andsowhenyouplotthechangesinheartrate,youseetheinteractionoftheparasympatheticandsympatheticnervoussystems.Thesympatheticspeedsup,parasympatheticslowsdown.Andwhenwe'rereallyrelaxed,wehavestrongandalotofparasympathetic.Whenwe'rereallyactivated,eitherpositively,emotionally,energetically,orstressed,negativeemotions,thesympatheticnervoussystemisactivated.Sowhatheartvariabilityisshowingyouisawindowintoallofthis,andwhatHeartMathInstituteresearchfoundisthatwhenwe'refrustrated,impatient,angry,anxious,worried,allofthosestressfulemotions,thatthisheartratevariabilitypatternbecomesreallyjagged,anderratic,andirregular,andthemorefrustratedweare,themorejaggedandirregularitis.Kindoflikeanearthquakeiswhatitlookslikeonthescreen,andthatmirrorswhatwefeelinside.Now,thegoodnewsiswhenwe'refeelingcalm,emotionallypoised,centered,grateful,loving,caring,compassionate,kind,theheartratevariabilitypatternbecomessmoothandharmonious-looking,anditbecomesawaveformthat'sasinewavewhichiscalledacoherentwaveform.AndtheresearchisalsoshowingthattheheartsendswhateverpatterntheHRVisshowingtothebrainandthebrainresponds.Soifit'sastresspattern,thebrainresponsewithfight,orflight,orfreeze,andifit'saharmoniouscalmorpositive,upliftingpattern,thebrainrespondsbysynchronizingallourcorticalfunctionrighttothefrontallobes,showingusabiggerpicture,moreawareness,moreintuition.Sopositiveemotionsaren'tjustnicethingstohave,theyactivateourhigherbrainfunctions,andHRVfeedbackcanhelpuslearnhowtodothatmore.Katie:That'ssofascinating.So,basically,ourthoughtsandemotionsthatwecannowmeasurehowtheyaffectourbodyandourbrain,butthenI'mguessingwithwhatyouguysdothereverseisalsotrueby,evenifwe'restressed,ifwechangeourheartratevariability,wecanactuallyreduceourstress.Doesitworkbackwardslikethataswell?Deborah:Yes,thatisthegoodnews.That'sthehope.Wecanlearntoactuallybettermanageouremotionsandourreactionsandactuallyresetourwholehabitofstressresponseaswelearntoshiftourheartratevariabilitypattern.Itpowersupourintentionstofeelbetteranddobetter,anditgivesusthatleg-uptodoso,becausewe'reaccessingthepowerofourhearts.Andthisisahugebreakthroughinstressresearch.Katie:Yeah.Imean,itsoundslikeit'sanamazingthing.Andunlike...becausethere'salotofdifferentenergy-typemedicinesorthespiritualitiestheyclaimtohelpwiththeemotions,andIthinktheyhelpalotofpeople,butsomepeoplearecriticalofthat,becauseitseemsalittlebitlikeIheartheword"woo"alot.AndIlovethatwithyouguysthisisaveryscientificallybacked,likeyou'reusinganEKGorapulsewaverecording,you'reusing,like,verycommonscientifictoolstobeabletomeasureheartratevariabilitybutthenalsototeachthebodyhowtoimprovethat.Solet'stalkaboutthat.Howdoesthatsystem,thatpartofthesystemworkwhereyouactuallyareabletoteachthebody,andthemind,andthehearthowtogetintoabetterrhythm?Deborah:Greatquestion.SoI'llshareatechniquethateveryonecandotogetherinamomentthatactuallymakesthatshiftandharnessestheheartrhythmintothatsmootherwaveformthatthensignalsadifferentsignaltothebrain,andwefeeldifferent.Butthewayitworks,andthisisonlydiscoveredinthe1990s,isthatourphysicalheartismorethanabloodpump.Actually,theydiscoveredthatitproduceshormonesandasmuchoxytocinasthebraindoes,thebondinghormone.Theheartalsohasincitedanintrinsicnervoussystemtheycalledalittlebrainintheheartwhichhasneurons,sensoryneurons,thatcansense,feel,learn,andremember.Italsoputsout2.5wattsofpowerwitheveryheartbeat.Sothinkofyourheartasaradioreceiverandtransmitter,sowhatwefeelisactuallybeingsentoutontheEKGfromourheartwitheverybeat,and


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that'showwepickupeachother'svibes.Butthat'salsoasignalthat'sgoingtoeverycellinourbodyandourbrain,affectingourhealth,ourwell-being,ournervoussystem,health,andfunction,sotheheartisreallyamastercoordinatorandregulator,alotofthefunctionsthatgooninthebrainandbody.Sobylearningtoconnectwithourheartandhowtoshiftandconnectwithintoamorecoherentheartrhythmmode,wecanactuallybegintoimprovethehealthofourbrainandbody.Andmostpeoplethinkallthishappensinneuralfeedbackorinthebrain,butit'sactuallytheheartthatisdrivingalotoftheprocess.Sowegorighttotheheartofthematterandthesayingsfromancienttraditionsallovertheworld,listentoyourheart,followyourheart,godeeptoyourheart,deepintoyourheartforananswer.Thesearenotjustmetaphors.Theyreallydoactivateallofthesesystemsintheheart.Andwecanlearnhowtointeractwithitourselves,andthat'sthehopeforourstressresponseandchangingallofthatandimprovingourhealthandwell-beinginreallyafairlyshorttime.Katie:Thatmakessense.Solet'sgothroughsomeofthespecifics.Iknowfromhearingfrommylistenersandreadersthatthemajorityofmomsandasmomswedefinitelystrugglewiththingslikestress,andanxiety,andoverwhelm,anddepression,soIwanttogothroughsomeofthoseonebyoneandhaveyoukindoftellus,like,inthosesituationswhat'sactuallygoingoninthebodyandthenhowcanweshiftthat,likeyousaid,intomoreofastateofcalm.BecauseIknowthat'sathingIhearverycommonlyamongmomsaswewishwecouldjustkeepourcoolmore,andbecalm,andpresent,andnotsostressed.Solet'sstartwithstress.Likeyoualreadymentioneditalittlebit,thatweareinamoresympatheticdominanttypestatewhenwe'reunderstress,buttalkaboutwhatstressisdoinginthebodyandthensomeremediesofhowwecanworktodisarmthat.Deborah:Sure.Well,peoplemaynotrealize,buteverytimewefeelirritated,frustrated,anxious,worried,andforsomeofusthat'skindofchronic,thatwearereleasingover1400biochemicals,fromcortisol,todifferenthormones,todifferentchemicalsinthebodyinorder...Thebodydoesthistoprotectitself,becausethatstressresponseactuallydestabilizesalotofourinternalsystemsandpreparesitforfightorflight,you'veallheardofthat,oranothersurvivalresponse,whichisjustfreeze,wedon'tknowwhattodo.Andthatisthebody'ssurvivalmechanism,sotheheartrhythmthatisverydisorderedwhenwefeelstressedsignalsthattothebrain,andthebraingoesintothatmodeandcreatescorticalshutdown,becauseitneedsallofitsenergytobeabletoprotectusortoreactinawaythatwebecomehabituatedto.Itcouldbeananxietyhabit,anangerhabit,afrustrationhabit,animpatiencehabit,andthemorewedothis,themoretheneuralcircuitsformahabit.Andtheamygdala,whichistheemotionalmemorycenterofthebrain,isactuallylookingforthepatternmatchfromthehearttoknowwhatemotionalmemoriestotrigger,soitcantriggeralltheoldhistoriesandmemories.That'showastressresponseworks.Andwecanfeeltrappedinit.Youknow,ourthoughtsthenlooparound,ouremotionschurn,andthere'ssomuchthatpeoplecouldfeelstressfulaboutnowadaysintheworld,notonlyaboutourkids,andourwork,andfinances,andrelationships,butjustwhatwereadonthenews.There'sastressepidemicgoingon,sopeopledon'tneedtofeelalone.Butthiscanleadaswedevelopthestresshabitstomoreanxietyandanxietyimprintinthebrainoneventuallydepression.Usuallydepressionstartsnotjustwithsadnessbutwithsomeworry,orsomestress,orsomeoverwhelmthathasbuilt.Andsohowdoweinterruptthispattern?Howdoweinterruptthiswholecycleandrebootthatinneroperatingsystem,thatinternalheart-brain-nervous-systemcomputer?That'sthehope,andthat'swhatHeartMathhasbeenresearchingforyearsandwhywecalleditHeartMathindevelopingtechniques,andtools,andtechnologytohelppeopledoexactlythat.


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Katie:That'sreallyamazing,anditmakes...Imean,asyou'resayingit,itmakesperfectsense,andI'mcurioushowitlinksin,becausesomeofthosethingsarekindoftheclaimedbenefitsthattheywouldsayfromlearninghowtorelax,forinstance.Isthereaconnectionwithjust,like,learninghowtorelaxormeditateversusjusttheHeartMath,orthere'ssimilaritiesanddifferencesthere?Deborah:Goodquestion.Well,what'sinterestingistherelaxationresponseisactivatingourparasympathetic.Andthathelpstobalanceoutthesympatheticoverdrivewecangetinthroughouranxietyorstressfulemotions.Butrelaxationitselfdoesn'tnecessarilygiveusaccesstoourbiggerpicture,toourfrontallobes,toourhighercognitivecapacities.Whereas,withtheheartratevariabilityisthatalowheartrate,andthere'sstrongparasympathetic,andtherelaxationresponseit'sstillnotnecessarilyacoherentwaveform.It'samorebalancedwaveform,buttobeabletogetintothisheartratevariabilitycoherence,that'swhenthesympatheticnervoussystemandtheparasympatheticnervoussystemsynchronize.Andthatputsusinaflowstate,andthat'sahigh-performingstate.It'sverypresent,awake,aware.It'slikeawhereyouwanttogettoinmeditation.Meditationisnotjustrelaxation.It'swherewewanttogetto,wherewe'represent,andwe'renotashookedinbythethoughtsthatfloatbyinourminds,andwecanseeabiggerpicture,andwecanconnectmorewithourheart'sintuitiveguidance.Weget“aha’s”andinsights.That'swhypeoplemeditate.Butusually,ittakesmanyyearstolearnhowtocalmthemindandgetintoaplacewherewehavethatpresence,wherewe'reinthatcoherence.Now,withthisheartratevariabilitybiofeedback,wecanseeandtrainourselvestomatchthatcoherentheartrhythmwhereourparasympatheticandsympatheticnervoussystemsaretrained,andit'snotjustrelaxation,becausemoms,peoplethatwork...weworkwithlawenforcement,firefighters,everybodyneedsandwantstobepresentandavailableandhavealltheirwitsaboutthemandrelaxedatthesametime.Andsothatpoisedstateiswhatwecantrainourselvesinto,andthat'swhatHeartMath'stechnologyandtechniqueshelpsusdo,isgetintothatcoherentrhythmandgetthatchannelbetweentheheartandthehigherbrainopenedup.Andsoit'sdifferentthanrelaxation,butit'swhereweallfindthatbackflow.Katie:Verycool.AndI'mageekatheart,soI'dlovetohearyou,evenjustifit'slikeasurfacelevelexplanation,kindofexplainhowthesystemworks.Soyoumentionedthewordbiofeedback,socanyouexplainhowonthisdevicewhatyou'rehookedupto,whatit'smeasuring,andthenwhatfeedbackit'sgivingbacktoyou?Deborah:Sure.Well,wehavethreedifferentheartratevariabilitybiofeedbackdevices.TheonethatI'mgonnatalkaboutrightnowiscalledtheInnerBalance,becauseit'sthatfreeappattheApplestoreortheGooglePlayStoreforAndroidorforiOS,Applesmartphonesandtablets,eitherone.AndthisisaBluetoothsensor,andwealsohaveawiredsensorforAppleproductsifpeoplepreferthat,anditclipsrightontoyourshirt,andthenithasalittleearclipthatclipsonyourearlobe,whichisawonderfulplacetogetveryaccurateheartrateinformation.Andsowhatthat'sdoingisit'stakingyourpulse,thenthealgorithmisanalyzingyourheartrate,andthenthatotherparttwoofthealgorithmisanalyzinghowmuchsynchronizationorcoherenceisinyourheartratevariabilitypattern,soit'sgoingfrompulsetoheartratetoheartratevariabilitytocoherenceandanalysis.Andthenontheappscreen,itshowsyouexactlywhat'sgoingon.Soyouseeinrealtimeyourheartratevariabilitypattern,andthenitgivesyouprompts,andthere'slittleguidesthattrainyouonhowtogotothescreenthathasarhythmpacerorabreathingpacerwhereyoulearnourcoherencetechnique,andyoufocus


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hereontheheart,andyoubreatheatacertainrhythm.Andasyoudothatheart-focusedbreathing,youwatchyourheartratevariabilitychange,andthenasyouaddapositiveattitudeandyoubreathethatorafeelingofgratitudeforsomethinginyourlife,itdoesn'tmatterwhat,orafeelingofgenuinelovethat'snotallcoloredbyproblems,orafeelingofcareorcompassionforyourselforyourchildorkindness,thismeansyou'llactivateapositiveattitudeorfeeling.You'llseeimmediatelytheheartratevariabilitypatterngoingtothatsmoothcoherentwaveform.Itfeelsgoodtoseeit.Andthentherewasalightthatchangesfromred,whichisnocoherence,toblue,whichisyou'regettingthere,mediumcoherence,togreen,whichishighcoherence.Andthenithelpswithpromptstotrytostayinmediumorhighcoherenceaslongasyoucanforthreeminutesorlonger.Itfeelsgood,it'sself-soothing,soyoulikestayingtherelonger,andthenitgivesyourewardsandpointsforhowlongyou'vestayedinthereandhowmuchcoherenceyou'vehadandencouragesyoutokeeppracticing.Andwhatwefoundispeopledothisjust5minutesaday,maybe10minutesacoupleoftimes,youknow,twiceaday5minutes.Theylearnthetechniquethattheycanthenuseevenwhenthey'renothookedtotheheartrhythmfeedbackthattheycanuseitanytime,youknow,prepareforapotentiallystressfulissueorrebootafteronetojustbringmorecoherenceintotheirwholenervoussystem,thewholeheart-braincommunication.Andtheamygdala,thatlittleemotionalmemorycenterItalkedabout,it'sscanningfortheheartrhythmpattern,becausethecorecellsoftheamygdalaaresynchronizedtoourheartbeat.Youcan'tfoolit.Sowhateveryou'refeeling,that'sgonnabetriggeredintheemotionalmemorycenter,andaswemoveintothismoresmoothcoherentwaveform,theamygdalaseesthebody'sinharmony,anditwillthenbringupmorepositiveattitudes.Itwillsearchforthememoriesofthetimeswhenwefeltmorecaringorlovingorsomeonewascaringforus.Itopensourheartinotherwords.Andthenwehavenewperceptionsinourbrain-mind.Sothat'showitworks,butthetechnology,theInnerBalancewiththesensorisguidingyoutothisandgivingyouconstantfeedbacksoyoucansee.Now,usuallyresearchandhundredsofstudieshaveshownthatifpeopledothisforsixweeksorso,theystarttoprogramanewneuralhabitinthebrainandnervoussystem,soyounaturallyhavemoreheartcoherencehappening,whetheryou'rethinkingaboutitornot.Itgivesyouthatleg-upinbeingabletomanagestress,releaseanxiety,releasedepression,improvesomeofthatorguideyouintuitivelytothenextstepsofwhatyouneedtodo.Itmightbethatyoudoneedsomeextrahelpormedication,oritmighttellyouyouneedtogoclearapatternoraproblemwithyourhusbandorsomething,butyoustarttogetclarity,whichiswhatweallwant.Katie:That'sreallyastounding,thatyou'rehavingresultssoquickly.Soobviously,justafewminutesadayandthenevenjustsixweeks,that's,like,adramaticallyshortamountoftimetoseethosekindofeffects.AndIthinkespecially,likeweweretalkingaboutwithmoms,wedon'thaveatonofextratime,soIlovethatit'saveryquickthingthatyoucanworkin.Sowetalkedaboutthestressandtheoverwhelm,whicharedefinitethingswithmoms.ButtheotherthingthatIhearalotfrommomsisittouchesatonofself-judgmentandguilt,likethemomguilt,therearesomanymemesaboutit,butit'saveryrealthing,and,like,momsareincrediblyhardonthemselves,andI'lladmitthatI'mverymuchthatway,too.SoI'dlovetohearhowthattiesinandifthere'skindofanytoolsthatmomscanusetogetpastthataswell.Deborah:That'sareally,reallyimportantquestion,Katie.Sowhenwestarttofeelstressed,itstartstoloopbackonus.Theenergyinthenervoussystem,theheartsstarts.Wecanevenfeelpalpitationsintheheartorpanicattacks,itleadsto,becausethenervoussystemissuddenly,"Something'soutofbalance."Whenthathappens,wecanstarttofeelbadaboutourselves.Orwesaidsomethingwelaterregret,andthenwecango


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intothatnegativeinvertedloop,thoughtloop,ofself-critical,self-judgmental,andthatcanbecomeapattern.Youknow,thatorwecanblamesomebodyelseoutsideourselves,butthatwholeloop,whetherit'sjudgingorblamingsomeoneelseorlifeorjudgingandblamingourselves,createstremendousincoherencetothatheartrhythm.Theheartsignalsthattothebraintogoinsurvivalmode,andwenevergettheclaritywewant,becauseourhighercognitivefunctionsareshutdowninthatsurvivalmode.Sowestaystuckinthat.Andsohowdowegetoutofit?It'sthesamethingasyouusetherebootingHeartMathtechniqueandthetechnology,youstarttoinvertthatwholelooptheotherdirection,anditstartstoliftyourvibrationaboveallthatsoyoustarttosee,"Whataminute,youknow,thatwasn'tevenreal,"or,"Idon'tneedtobestuckthereasmuch."Now,ittakespractice.Ifwehaveastrongneuralhabitorneuralimprintovertimeofanxiety,orself-deprecation,orself-judgment,orthethingswe'vebeentalkingabout,itisgonnatakeyousixtonineweeksofthispracticetostartreversingthatandimprove.Butwehaveseen,andifpeoplegototheheartmath.comwebsiteandscrolldownthehomepage,nowseepre-imposedassessmentsofnearly12,000people,andthesehavebeenpeopleinorganizations,inhospitalsystems,nurses,executives,moms,ordinarypeoplethathaveusedthisprocess,theHeartMathsystem.Andthesearepeople...wejusttookthegraphsofthepeoplewhosaidthattheyhadthesesymptomsoftentoalways,andwhatwesawinthatshortperiodoftime,a40%reductioninanxiety,30%improvementinsleep,60%reductionindepression,andthatlinkedtothestresssymptomsofimprovementsindigestion,gastrointestinalproblems,headaches,bodyaches,becauseastheseanxietyandstresshabitsbuildup,theyplayoutinhealthproblems.Andasyoushiftandrebootthat,thenthoseproblemsgetlessenedorimprovedaswell.Soit'sawholecascadingcycle,andwewanttoreversethecascade,andthepowertodothatliesinthepowerofyourheart.Katie:It'samazing.That'ssofascinating.AndI'mguessingthere'sgottobeaconnection,becauseitjustseemslogicalifyoucanimproveyourheartratevariabilityitwouldalsoimpactyoursleep.ButI'mcuriousifthere'sanyspecificconnectionwithimprovedsleep,becausethat'sanotherthingIgetsomanyquestionsabout,andforthosewhodon'tsleepwell,it'sahugeproblemintheirlife.SoI'mcuriousifitimpactssleepand,ifso,how.Deborah:Absolutely.Infact,wehaveaneBookwhichwehavepeoplelinktoyourlinktogetourheartratevariabilityandourbalanceproduct.TheycangetthateBook,too,anditiscalledthe"HeartMathSolutiontoBetterSleep."Itgivesalittleoftheresearchbetweenthecircadianrhythmswhichregulatethesleeprhythmandtheheartrhythm,theheartratevariability.Sowhenwe'redestabilizing,we'reintheseincoherentheartrhythmsalldaylong,itisaffectingoursleeprhythmsaswellasourmetabolicrhythms.Sowecanhavemoredisruptedsleep,wecan'tturnourmindoffwhenwetrytogotosleep,wegetveryrestlesssleep,andthesamething,wemayhaveimbalancedmetabolicrhythm,sowemayemotionallyeatorjuststresseating.Itjustscrewsupourbodies'rhythms,andsowhenyouresettheheartrhythm,whichisthemasterrhythm,alltheotherrhythmsinthebodyrespondtotheheartrhythm,thenyou'restartingtobringallthoserhythmsbackintobalance.Sowecallthatbook,"ResettingtheBody'sRhythms,"thesubtitle.Andthatreallyhelpsusimprovesleep.Itdoesn'tmeanyou'resuddenlygonnasleeplikeababyforevermore,becausethere'salotofotherfactors,whatyoueat,whattimeyougotobed,howmuchmentalstimulationyouhavebeforeyousleep.Butwhatalotofpeopleandwhatthisbook...theyhaveinstructionsforpeopletousetheInnerBalancetechnologythatIwastellingyouaboutforabout5minutes,10minutesbeforetheygotosleeptogetintothatcoherentheartrhythm.Andthathelpsthemsleepinadeepersleep,becausedeepnon-REMsleep,yourbodynaturallygoesintothatcoherentheartrhythm,soifyoupracticegettingtherebeforeyougotosleep,ithelpsyougotherequicker,andsleepmoredeeply,andwakeupmorerefreshed.


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Katie:That'ssological,andI'mgladyoumentionedthat,thelink,ifanyoneiswondering,it'swellnessmama.com/go/heartmath,andthatwillhavewhereyoucangettheeBookandalsotheproductthatIwillpersonallybeusingandtrying,soyouguyscangotheretogetbothofthose.

ThispodcastisbroughttoyoubyVivos.Thisissomethingwerecentlyinvestedinforourentirefamilyandweareabsolutelylovingitandhereiswhy.So,datashowsthatthenutritionwereceiveinuterodeterminesourpalatedevelopmentandhownarroworopenourairwayandjawstructureare.Soanarrowmouth,jawandairwayincreasethechancesofneedingbraces,ofgettingsleepapnea,breathingdifficultiesandmuchmore.Butitwasprettymuchassumedthatyourjawstructurewassetinstoneonceyouwerebornorforsureafterthefirstcoupleofyearsoflife.ButVivoshasfoundthatnotonlyisthisnottrue,buttheycreatedanon-invasive,non-surgical,easywayofwideningthemaxilla,thejawandtheairway.Soforourkids,thismeansthattheygettoavoidthebracesthatmyhusbandandIbothhadandformyhusband,thismeanshissleepapneahasdisappearedandhestoppedsnoring,whichisabonusforme.I’llbewritingmoreaboutthissoonbutyoucancheckthemout,inthemeantime,atwellnessmama.com/go/vivos

ThispodcastisbroughttoyoubyGoodCulture.GoodCulturemakesamazingcottagecheese.Iknow,Iknow,notnecessarilytwowordsyouwouldputinthesamesentenceoneverydayspeaking.Buttheirsisawesome,Ipromise,evenifyoudon’tlovecottagecheese.BecauseIusedtonot.Basically,it’snaturallyfermentedcottagecheesesoit’sfreeofgums,fillersandnastyadditivesandit’spackedwithprobiotics.Andbecauseit’smadenaturallyitdoesn’thavethatweirdmouthfeelthatalotofcottagecheesehas.So,Iuseitallthetimeincookingandsmoothiesasasubstituteforothertypesofcheese,orjustamealonthego.YoucanfinditatWholeFoodsandmanyothergrocerystoresanditcomesinyogurtsizedcupstoo,andthoseareperfectformeals.Checkthemout.It’sGoodCultureandtheyareavailableatmanygrocerystores.

Katie:AndIknowthatwe'regonnagetquestions,because,like,thisissoamazing,thethingsthatitcando,andthequestionIalwaysgetare,"Canyoudoitwhileyou'repregnantandnursing?"and,"Canchildrendoit?"SoIwanttodelveintothat.Like,isthereanyoneit'scontraindicatedfor,firstandforemost?Deborah:Notatall.Infact,weworkwithalotofnurseswhoworkintheneonatalunits.Weareinhundredsofhospitalsteachingnurses'techniquesandtechnologywhoareusingitwiththeirpatients,andtheyuseitforthemselves,becauseit'ssuchastressfulprofession,andalltheKaisersystemhashundredsofnurseleaderswhoarecertifiedasHeartMathtrainers.Sothecredibilityiswaythere,sonowwhenyouusethiswhenyou'repregnant,ourresearchisshowingthatithelpsyoutuneintoyourbaby'srhythmsandhelpssynchronizeyourandyourchild'sheartrhythmsasyouloveyourbaby,orwhenthechildisbornandyou'renursingorfeedingyourchild,thebaby'sheartrhythmisnaturallysyncedtothemother'sheartrhythm.Soifyou'restressed,guesswhat?It'sgoingtostressyourbaby.Weallknowthis,butnowwehavethewindowtoseeit,theresearch.Soifyouusethisquickcoherencetechniqueorthetechnologytojustgetintothatsmoothheartrhythmstate,it'sveryeasytodowiththefeedback,thebiofeedback.Asyou'renursingortakingcareofyourchild,yourbabyisgonnasynchronizetothatandhavesmoothheartrhythmsandfeelyourloveandcare.And,infact,we'vedonestudieswhereweseethatthemother'sheartrhythmpatternactuallyshowsupinthesamepatterninthebaby'sbrainwaves.Soweareseriouslyinterconnected,andweareaffectingourchildren,andourspouses,andeachother'sallthetimejustbywhatwe'rebroadcastinginourHRVpattern.Katie:Ilovethatthere'sfinallysomethingheathrelatedthatIcansayyes,notonlyisitsafeforpregnantandnursingmoms,it'srecommendedforpregnantandnursingmoms.


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Deborah:You'reright.It'ssoimportantthatthemotherandchildbeinaloving,poised,calmstate.It'snotjustrelaxation.Thiscoherentstateisthisflowstate,reallyisoptimalforyourbaby,notforyourchild.Imean,wehavegoneover1000schoolswithteacherslearningthis,andIcan'ttellyouhowmanyteachershavesaidwhentheygetintoheartrhythmcoherenceinfrontoftheclassroomthat'sreallynoisythattheyallofasuddenseethewholeclassroomcalmdown.It'slikeit'scontagious.Katie:Wow,that'sreallycool,andIknowI'mdefinitelyaveryTypeApersonality,andItendtobeontheveryenergeticendofthings.I'mthinkingalreadythisisgonnabesomethingprobablyveryhelpfulforme,becauseI'veneverbeenspectacularatmeditating,becauseitwasalwayslikethismovingtargetthatIcanneverquitehitreallywell.SoIlovethatthisisavery,like,changeable,empiricalthingthatIcanseeifI'mdoingitrightornot.Andyoumentionedschools,soIwanttogodeeperonthis.SoI'mthinkingofmy4-year-old,whocangetsoworkedupandsostressedoutaboutsomethingandbejustinacompletestateofchaos.AndI'mwonderingwhatagecanyoustartreallyusingthiswithchildrenandwhataresomeofthewaysthatyouareusingthiswithchildren.Deborah:Sure.Well,thetechniquesarewhatmakethetechnologywork,theHeartMathtechnique,soevenifyouhavechildrenwhoaretooyoungtositstillforaminutetoseewhat'shappeningintheirpulsewaveandtheirHRV,theycanlearnthetechniques,andwehavemadesimpletechniquesforwhatwecallEarlyHeartSmarts.AndthishasbeenresearchedinHeadStartschoolsandpreschools,andit'spartofthesocial-emotionallearningcurriculuminanumberofpreschools.Andtheyhavefoundthataschildrenlearntoemotionallymanagethemselveswithheartcoherencethattheyaremorepreparedtolearn.Whentheygotoschool,theydobetteracademicallyaswell.Sowehavetaughtchildrenandhaveaprogramforpreschoolchildrenaswellaschildrenallthewayrightthroughuniversitylevel.WehaveEarlyHeartSmarts,HeartSmarts,thenforjuniorandseniorhighwehavesomethingcalledSmartBrainWiseHeart,whichisawholedigitallearningprogram.I'veexplainedsomeofthesciencewhythisworks,andthenwehaveabookcalledthe"TransformingStress"forteens,becausetheyhaveveryparticulartypesofstresses,andwehave"TheCollegeDe-StressHandbook,"sowehaveappliedthisinterventionandtechniquesandmethodsinlanguageforeveryagelevel.AndIhaveseen4-year-oldsusetheInnerBalance,notallwill,andgettingthegreen,whichisthehighcoherencestate,rightawayandreallyloveitandwanttogobacktoit.AndI'veseenothers,youknow,especiallychildrenwithADHDordevelopmentaldifficulties,youknow,findithardertofocus,andthenchildrenontheautismspectrumloveit,becausetheyareoftenveryfocusedonlookingatthatkindofdigitalfeedback.Theygetsuperfocusedonit,andthentheyfeelmoreconnectedwiththeiremotionsandtheirheart.Sowedoalotofworkwithschoolpsychologistsaswellonthebestapplications,but,yes,withyour4-year-old,youcanuseityourself,andheorshewillstarttonoticeachangeinyourenergy,andtheywillrespondtothatconsciouslyorunconsciously.Andthenifyoushareitwiththem,orthetechniqueyou'reusingor,like,theShiftandShinetechnique,whichisavailable,it'safreeresourceonthewebsite,youcandothattogether,andastheypracticewithyou,youbecomemoreinsyncwiththem,moreintuitiveoftheirneeds,aswellasmoremanaged,andtheylearnhowtostartmanagingtheiremotions,becausealotofkidscangetintohighcoherencereallyquick.They'reveryconnectedwiththeirhearts,withloving,andcaring,andempathy,andcompassion,buttheygetoutofitreallyquick,becausethey're,like,flappinginthewindemotionally,becausenoonehastaughtthemanyemotionalself-regulationskills.Andthat'swhatwe'redoing.


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We'redoingthat,andIreallydeeplybelievechildrenneedtolearnthisasayoungage.It'lllastthemthroughtheirlifetime,and,youknow,that's...Youmentionedmyearlierbooks,thebestselling"MeditatingwithChildren."Ididthatandthenwrotethatbookinthe'70saspartofmyPh.D.thesis.SowhenIstartedtheschoolforholisticeducation,IreallywantedchildrentobeabletolearnmeditationatanearlyagesotheycouldavoidsomeofthemistakesImadethroughrashjudgmentandimpulsivebehaviors,andwhatI'velearnednowwithHeartMath,becauseIfollowthispathofmywholelife,isthatyoudon'tneedtogoawaytomeditate.Nowthatwehaveawindowintotheheart,youcanachievethoseresultsreally,reallyalotquickerormindfulness,whateverpractices.Theheartrhythmpatterngoingintosynchronizationhelpstocalmthemindandhelpsusgetmoreobjectivequicker.Katie:Yeah,Ifeellikekidswouldlovethat,becauseit'salmostlikekindofavideogameofyourself,tryingtofigureoutifyoucanbeatthelevelkindoftoimproveit.Iwouldguesskids,likeanything,theyrespondfasterthanwedo,becausethey'vegotlessbaggageandeverythingelsetoslowthemdown.That'sreallycool.Soin,forinstance,afamilysetting,orI'mthinkingformyself,wehomeschool.Usingthisaspartofourschool,whatwouldbethebestwaytoimplementthatformorethanoneperson?Canthatappbeusedwithmorethanoneperson,orarethereotherwaystodothat?Deborah:Well,whatmostschoolsgetisouremWavePro,andthat'sadesktopcomputer-basedversionratherthansmartphone.What'scoolaboutthat,it'smulti-user,sotheygetitfortheircomputerlabs,andeverybodycankeeptrackoftheirownprogress.Soallofthetechnologieswehave,InnerBalanceoremWave,itstoresyourdata,andsoitcantrackyourimprovement.Youcanwritejournals.Youcandoalotofinteractionwithit.TheemWavePronotonlyismultiuser,butithasgamesinitthatoperateonyourcoherencelevel.Soonegameisallblackandwhite,naturescene,andyouhavethreeminutestoseehowmuchcoloryoucanfillin.Andchildrenloveit,youknow,andtheveryendyouhaveaunicorn,andarabbit,andapony,andhaveallsortsoffunthingswhenyou'refillinginflowersandcolors.Andsothere'sarainbowgame,tryandgetarainbowintoapotofgold,andhowlongdoesthattakeyou.Soit'sawholetrainingdevice,buttherainbowrecedesifyoulosecoherenceandadvancesasyoukeepcoherence.Soittrainschildrenandadults,sothat'stheoneIrecommendforaclassroomorforafamilywithalotofkidsthatwantstokeeptrackofeverybody'sprogress.Andallofthemconnecttowhat'scalledtheHeartCloud,whichgivesrewards.So,like,ifyoupracticesomanyminutes,you'llgetatrophy,thingslikethatovertime.Katie:That'sreallycool,andbecauseit'ssofast,thatwouldbeafunthingtointegrateinthefamilyandeven,like,getalittlecompetitivewith.Idon'tknowifthat'sagoodthingtodo.It'smydefault.Like,getalittlecompetitivewithwhocanrelaxmoreandgetbetterheartratevariability.Howdoesbreathingplayintothis,becauseIknowyou'vementionedthatafewtimes?Like,isthatoneofthetoolsthat'susedtoinfluenceheartratevariability,orhowdoesthatcomeintoplay?Deborah:Yes.Well,yourheartrateandyourbreathingrhythmareconnected,soit'sreallyimportant.ThefirststepofalltheHeartMathtechniquesisshiftingfocusofattentiontotheareaoftheheart,andthenit'spretendingyourbreathisblowinginthroughtheareaoftheheartandoutthroughtheareaoftheheart,breathingalittlemoreslowlyandmoredeeplythanusualuntilyoufindaniceeasyrhythm,thenit'sactivatingsomethingthatyoucanfeelappreciative,orcaring,orlovingabout.Andevenifyoucan'tfeelthefeelingshiftrightaway,justtheattitudeofgratitude,theattitudeofcare,peoplestarttoseetheheartratevariability


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goingtothatsmoothcoherentmode,butgettingintothebreathingrhythmthathelpstheheartrhythmgetinsyncisalwaysthefirststep.Katie:Gotit.That'ssuperlogical.Ican'twaittotryitout.IhavetheemWave,thefingermodel,theolderone.Iwanttogetthemulti-useroneforthefamily.Iwantthekidsgetinvolved,too,becauseIthinkthatwouldbeafunwaytostartourschoolday,iswithsomethingthatgetsyoucalmandfocused.Itseemslikeagreatplanastheirteacherandtheirmomtohavethemcalmandfocused.Deborah:Oh,itworksmarvelously,and,youknow,whatstartstohappenifyou'reamomorateacheristhekidsknowwhatitmeansthentobeintheirheart,andwhenyougetoutofyourheart,they'llsay,"Hey,you'reoutofyourheart.Youneedtogetback,"whichisnice,butitkeepsyouonyourtoes.Katie:Yeah,exactly.Thekidsaregreatteachersthatwayforsure.SoIwanttomention,soyouguyshaveaspecialoffer,includingtheeBook,Ithink,forourlisteners,whichwasatwellnessmama.com/go/heartmath.Butcanyoutalkalittlebitmoreaboutthatandjustkindofgivespecificrecommendations,like,maybeifit'sjustforamom,whatwouldbethebestthingtoget,ifit'sforachild,whatwouldyouwanttolookatfirst,thingslikethat?Deborah:Yeah.Well,onceyougothroughyouraffiliatelinktooursite,there'sawholelotofthingspeoplecanlookat.Wehavealandingpage,butatthesametimewehave...let'scallthere'stheinnerbalance,whichisthesmartphonetablettechnology,thenthere'stheemWave2,whichisahandheld,butit'sstillsingleuser,theoneyou'retalkingabout,butitplugsintoyourcomputer,andyoucanseeallthegamesandgetaccesstoit.It'sgonnabeportable.Youwalkaround,anditcantellyouwhenyou'rered,blue,andgreen,butyouhavetostop,youknow,usethesensortoreallygetanaccuratereading.AndthenithastheemWaveProforclassroomuseormulti-user.Alotofthehealthprofessionalsweworkwithandschoolpsychologists,theyusetheemWavePro,becausetheyhavealotofclients.WealsohavesomethingcalledtheAddHeartFacilitator,andthat'sreallymyfavoriteproduct,becausethatincludestheInnerBalancetechnologywithaBluetoothsensorforAndroidoriOSdevices.Butitalsogivesyouacodetoourlearningmanagementprogram,whichis620-minuteto30-minutesessionsthattakeyouthroughalittlebitofHeartMathscience,aHeartMathtechniquecalledtheHeartLock-In,butthreedifferentstepsofit,soyoureallylearnit,andthenhowtopractice,alittlepracticeplan,andhowyoushareitwithothers,andhowyoucanshareitwithyourkids,yourspouse,andsoitismoreofalearningsystem.AndsothatalongwiththedifferenteBooksthatwehave,likeforstoppingemotionaleating,orhowtousethetechnologyemWaveorInnerBalancetoaddtoyourmediationormindfulnesspractices,abettersleepbook.There'salsoonecalledBrainFitnessSystem,whichishowtousethetechnologytoimprovememory,improveallyourintuitionandcognitivefunctions.Soallthoseareavailableatthesite,andthelinkwillleadyoutothespecialoffer.Katie:Awesome.And,again,allthoselinkswillbeintheshownotesatwellnessmama.fm,andwe'llmakesurewelinktoallthespecificonesaswellsopeoplecanfindthose.But,Dr.Deborah,thankyousomuchforbeinghere.Ilovethistechnology.I'mgonnatryitmyself,andwriteaboutmyresults,andsharewiththelisteners,butIlovethatthere'snowthisempiricaltoolthathelpsusalltoactuallyunderstandwhat'sgoingonwithourautonomicnervoussystemandinsideourbodyinsuchauniqueway.Sothankyouforyourresearch,andforbeinghere,andforsharingyourwisdomtoday.


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Deborah:Well,thankyousomuch.I'msogladtosharewiththemoms.Pleasehavecompassionforyourself.It'snotonlyimportantorgoodforyoutodo,it'shealthy.Sojustshifttoyourheart,breathethroughtheheart,andjusthaveanattitudeofsincereunderstandingandcompassionforyourself,yourkids,andalltheothermomsatthistime,andwhat'shappeningintheworld,andjustlovetoallofyou.Katie:That'sawesome,and,yes,I100%agree.Andthankyouagainforbeinghere,andthankstoallofyouforlistening,andIhopetoseeyouaroundnexttimeon"TheHealthyMomsPodcast."

Ifyou'reenjoyingtheseinterviews,wouldyoupleasetaketwominutestoleavearatingorreviewoniTunesforme?Doingthishelpsmorepeopletofindthepodcast,whichmeansevenmoremomsandfamiliescouldbenefitfromtheinformation.Ireallyappreciateyourtime,andthanksasalwaysforlistening.

Documents

147- Using Heart Rate Variability with HeartMath to Drop ...Northern California based on her books. With HeartMath, they provide scientifically validated tools, technologies, and training