Below is a lesson from the HeartMath Institute on the connection of the heart and mental health, as well as our key learnings.

The Blue Courage team is dedicated to continual learning and growth.  We have adopted a concept from Simon Sinek’s Start With Why team called “Learn, Share, Grow”.  We are constantly finding great articles, videos, and readings that have so much learning.  As we learn new and great things, this new knowledge should be shared for everyone to then grow from.

It Starts with the Heart: Could Your Heart Hold the Key to Better Mental Health? 

by HeartMath

May 9, 2024

May is Mental Health Awareness Month, which offers us a unique opportunity to consider not only what goes on in our minds but also the profound connection between the heart and our mental health, especially during these challenging times. 

Many people aren’t aware of how their heart rhythm affects their brain and mental health. However, research at the HeartMath Institute has uncovered the powerful role heart rate variability (HRV) plays in our overall well-being and mental health. The good news is there are ways to bring your HRV into a smooth and coherent state, improving your emotional balance and mental clarity.

Continue Reading Here.

Key Learnings:

• Heart and Mental Health Connection: The heart's rhythm has a significant impact on mental health, influencing emotional balance and mental clarity.

• Heart Rate Variability (HRV): HRV is a key indicator of mental and emotional states, with positive emotions leading to a more coherent and balanced heart rhythm.

• Positive Emotions Improve Well-being: Cultivating positive feelings like gratitude and compassion can create a coherent heart rhythm, enhancing overall well-being.

• Practical Techniques for Better Health: Simple heart-focused techniques, such as unplugging from digital media and practicing the Quick Coherence Technique, can reduce stress, improve sleep, and promote emotional stability.

• Holistic Approach: Focusing on heart coherence can lead to a more balanced, fulfilling life by improving both mental and emotional health.

• Practical Tips for Mental Health:

  • Unplug from Digital Media: Taking breaks from the digital world and engaging in relaxing activities can help reduce anxiety and stress. Heart-focused breathing techniques can further improve heart coherence.
  • Quick Coherence Technique: This technique is particularly useful for improving sleep quality. Practicing it before bed can help reset the heart rhythm, making it easier to fall asleep and wake up feeling refreshed.

HeartMath Institute practices to try out:

Tip for reducing stress: Heart-Focused Breathing

As soon as you notice your stress buttons are being pushed or if you're feeling rushed or impatient try
this.

As you breathe in, imagine you are doing so through your heart, and, as you breathe out, imagine it is
through your heart.

In the beginning, placing your hand over your heart as you breathe can help you in directing your focus to your heart.

Breathe in about 5 to 6 seconds and breathe out 5 to 6 seconds. Be sure your breathing is smooth, unforced and comfortable.

Tip for better sleep: Reset your rhythm with Quick Coherence®
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 little slower and deeper than usual. Suggestion: Inhale 5 seconds, exhale 5 seconds (or whatever rhythm is comfortable.)

Step 2: Make a sincere attempt to experience a regenerative feeling such as appreciation or care for someone or something in your life. 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.