147: Using Heart Rate Variability with HeartMath to Stop Stress & Improve Nervous System Health

147: Using Heart Rate Variability with HeartMath to Stop Stress & Improve Nervous System Health

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Using Heart Rate Variability with HeartMath to Stop Stress and Improve Nervous System Health

We’ve all heard the saying “follow your heart” … well it turns out there’s actual science behind that concept! Dr. Deborah Rozman is a Behavioral Psychologist and President of HeartMath, an amazing company that provides scientifically validated tools and training to help adults and children learn self-regulation skills to manage stress and enhance emotional well-being.

It’s super cool, cutting-edge type stuff supported by 26 years of research (links in the show notes below if you like reading medical studies as much as I do).

As moms we tend to be super hard on ourselves and stress is definitely a part of our lives. If you’ve ever wished for a way to be calmer, more present, sleep better, or maybe just yell less :), this episode is for you!

HeartMath: The Science of the Heart

It’s not just touchy-feely mumbo jumbo or the stuff of science fiction — you can measure the connection with an EKG and actually observe how stress responses behave and what they do to our bodies.

We’ll get into it in depth in this episode, but the short version is that HeartMath uses something called heart rate variability to assess the state of the autonomic nervous system.

With the HeartMath Inner Balance sensor, you can know your heart readings in real-time. The HeartMath app then reads the patterns and gives you suggestions of practical ways to retrain your stress response in the moment.

It’s useful for both adults and kids and there’s a lot of great links in the show notes below. I’ll be writing soon about my experience and I actually plan on working HeartMath into our homeschool curriculum too!

In This Episode You’ll Learn

  • the scientific discovery in the 1990s that changed the way we look at the heart
  • how to lower your stress levels significantly in only 6 weeks
  • how we really do send each other good vibes (or bad ones)
  • 1400 biochemicals that are released when we are stressed or irritated
  • the fight or flight survival mechanism (and why our bodies do this)
  • how the pattern of the heart during a stress response triggers parts of the brain
  • “mom guilt” — is it real or all in our heads?
  • the connection between stress and sleep
  • how baby’s brainwaves are tied to mom’s heart rhythm
  • how and when to start using HeartMath techniques with children at school or in the family

Resources We Mention

Learn more about Deborah Rozman at HeartMath.com

View the research behind HeartMath techniques here.

Stress Management Tools by HeartMath

HeartMath Tools for Kids

Books by Deborah Rozman

For more on this topic, see:

Special Thanks to Our Podcast Sponsors

This podcast is brought to you by Vivos. This is something we recently invested in for our entire family and we are absolutely loving it! Here’s why. So, data shows that the nutrition we receive in utero determines our palate development and how narrow or open our airway and jaw structure are. So a narrow mouth, jaw, and airway increase the chances of needing braces, of getting sleep apnea, breathing difficulties, and much more. Vivos has created a non-invasive, non-surgical, easy way of widening the maxilla, the jaw, and the airway. So for our kids, this means that they get to avoid the braces that my husband and I both had. It also means my husband’s sleep apnea has disappeared and he stopped snoring, which is a bonus for me. I’ll be writing more about this soon but you can check them out in the meantime at wellnessmama.com/go/vivos.

This podcast is also brought to you by Good Culture. Good Culture makes amazing cottage cheese. I know, I know, not necessarily two words you would put in the same sentence on everyday speaking. But theirs is awesome, I promise, even if you don’t love cottage cheese. Basically, it’s naturally fermented cottage cheese so it’s free of gums, fillers, and additives and it’s packed with probiotics. And because it’s made naturally it doesn’t have that weird mouth feel that a lot of cottage cheese has. So, I use it all the time in cooking and smoothies as a substitute for other types of cheese, or just a meal on the go. You can find it at Whole Foods and many other grocery stores and it comes in yogurt-sized cups too, and those are perfect for meals. Check them out. It’s Good Culture and they are available at many grocery stores.

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