Reducing Stress with HeartMath
HeartMath is a research-based organization that aims to help individuals and organizations improve their mental and emotional well-being through the use of scientific techniques and tools. HeartMath focuses on the connection between the heart, brain, and emotions and offers programs and technology to help individuals manage stress, increase resilience and improve performance.
At the core of HeartMath’s approach is the concept of heart coherence, which refers to the state of harmonious alignment between the heart, brain, and other physiological systems that support optimal performance and health. Heart coherence is believed to be associated with positive emotions such as love, gratitude, and appreciation, and can be measured using HeartMath’s technology.
Effect of a coherence practice on blood pressure
Staff at a global information technology company were randomly assigned to a control group and treatment group. The treatment involved a 16-hour program where they learned to use the HeartMath Freeze-Frame and Heart Lock-in technique. These techniques are positive emotion refocusing and restructuring techniques that are designed to stop or prevent the psychological and physiological responses caused by stress.
The participants used biofeedback to measure their HRV patterns so that they could see when they had shifted to a more coherent or balanced physiological state. The treatment lasted for 3 months where the participants used either technique when experiencing stress wat work, either before, after, or even during.
Results: BP was measured before and 3 months after the completion of the program. The group trained in HeartMath techniques showed a significant reducing in systolic BP as well as a reduction in diastolic BP over the control group. The treatment group also reported a significant reduction in distress and depression while showing improvements in work-place performance.
Reduction in health risks for correctional officers
Correctional officers were randomly assigned to a control and treatment group. The treatment group participated in a 2-day program where they learned the HeartMath Freeze-Frame and Heart Lock-in technique, as well as techniques that centered around appreciation and neutralizing distressing emotions. These techniques are positive emotion refocusing and restructuring techniques that are designed to stop or prevent the psychological and physiological responses caused by stress. The participants used biofeedback to measure their HRV patterns so that they could see when they had shifted to a more coherent or balanced physiological state.
Results: Physiological measures were taken before and 3 months after the intervention program. The treatment group showed significant reductions in total cholesterol, LDL cholesterol, blood glucose levels, systolic and diastolic blood pressure, and heart rate. Psychological changes included significant reduction in psychological distress, anger, fatigue, hostility, interpersonal sensitivity, impatience, and global Type A behavior; while also showing increased gratitude and positive outlook.
Effect of coherence for diabetics
Patients with either Type I or Type II Diabetes Mellitus participated in a 2-day program where they learn HeartMath Freeze-Frame and Heart Lock-in techniques. These techniques are positive emotion refocusing and restructuring techniques that are designed to stop or prevent the psychological and physiological responses caused by stress. The participants used biofeedback to measure their HRV patterns so that they could see when they had shifted to a more coherent or balanced physiological state.
Results: Psychological and physiological measurements were taken before and 6 months after the intervention program. Significant decreases were shown in the treatment group for depression, anxiety, phobic anxiety, somatization, interpersonal sensitivity (feelings of personal inadequacy, inferiority, self-consciousness, paranoid ideation (suspiciousness, mistrust) and psychoticism (interpersonal alienation).
While there was no significant reduction in physiological measurements they did still decrease and there was a significant relationship to the overall change in HbA1c in relation to how much post-intervention practice the participants did.
Reduction in workplace stress for oncology staff
A group of oncology nurses were taught HeartMath techniques to better manage stress and improve their overall health.
Results: Measurement were taken before and 7 months after the training. Significant changes were found to relate to goal clarity, productivity, communication effectiveness, and time pressure. Turnover within the unit also decreased post-intervention and employee satisfaction increased.
References:
McCraty, R., M. Atkinson, and D. Tomasino, Impact of a workplace stress reduction program on blood pressure and emotional health in hypertensive employees. J Altern Complement Med, 2003
https://www.heartmath.org/assets/uploads/2015/01/hypertension-study.pdf
McCraty, R., et al., New Hope for Correctional Officers: An Innovative Program for Reducing Stress and Health Risks. Appl Psych and Biofeedback 2009. https://www.heartmath.org/assets/uploads/2015/01/new-hope-for-correctional-officers.pdf
McCraty, R., M. Atkinson, and L. Lipsenthal, Emotional self-regulation program enhances psychological health and quality of life in patients with diabetes. Boulder Creek, CA: HeartMath Research Center, HeartMath Institute, Publication No. 00-006., 2000 https://www.heartmath.org/assets/uploads/2015/01/diabetes-patient-study.pdf
Pipe, T.B., et al., Building personal and professional resources of resilience and agility in the healthcare workplace. Stress and Health, 2012
https://onlinelibrary.wiley.com/doi/abs/10.1002/smi.1396
Science of the HeartNew – Exploring the Role of the Heart in Human Performance – An Overview of Research Conducted by the HeartMath Institute
https://www.heartmath.org/research/science-of-the-heart/