The Basics!
The reading you do at the start of group BEFORE practicing any special techniques is called _______.
What is a baseline?
TRUE OR FALSE: You can only practice biofeedback techniques when you're using the HeartMath software, otherwise they aren't as effective.
FALSE! You can use these techniques any time you want!
Name two signs of stress in the body.
What are:
- Muscle tension, headaches, sweating, increase in heartrate, increase in respiratory rate, teeth grinding, insomnia, weight gain or loss, abdominal issues, and more!
TRUE OR FALSE? Coherence just means relaxation, so you automatically have good coherence when you sleep.
This is FALSE! Coherence is a balance between the sympathetic and parasympathetic nervous systems, meaning you feel more alert but calm when you are in a coherent state.
TRUE OR FALSE: Up to 90% of hospital visits are linked to stress.
TRUE
The fundamental and most basic practice for improving "coherence," or your body's HRV.
What is deep breathing?
TRUE OR FALSE: The heart sends more information up to the brain than the brain sends down to the heart.
This is TRUE!
Describe what a coherent HeartMath reading would look like.
Smooth and predictable; large wavelengths.
HeartMath measures a person's HRV, which stands for "Heart Rate ______."
The "Quick Coherence" Technique involves imagining that you are breathing in and out through the area of your _________.
What is heart. You then activate a positive or renewing emotion
The Vagus Nerve connects your viscera (aka, heart, lungs, guts, etc.) to your _________.
What is your brain?
Name one of the two main stress hormones that is released when facing emotional or physical threats.
What is Cortisol OR Adrenaline?
__________ is a visual representation of your body's functioning, giving you a real-time measure of your relaxation, regulation, or muscle recruitment.
What is Biofeedback!
You can tell you are doing this breathing exercise correctly when your stomach expands/gets bigger with the IN breath and sinks back down with the OUT breath.
What is diaphragmatic breathing?
The __________ nervous system activates your "fight/flight/freeze" response. Your _________ nervous system activates your "rest and digest" response.
What is: SYMPATHETIC and PARASYMPATHETIC
_________ threats/conflicts have the same impact on the body's stress response as do physical threats/conflicts.
What is EMOTIONAL?
Name two negative (or "depleting") emotional states/experiences that using HeartMath can help to improve.
What is: anxiety, stress, frustration, anger, resentment, worry, rumination, etc.
Name the breathing technique that involves breathing in for a count of 4, holding for a count of 4, breathing out for a count of 4, and holding for a count of 4.
Box Breathing.
The HeartMath term for when the SYMPATHETIC and PARASYMPATHETIC nervous systems are working in harmony.
What is "coherence?"
Love, care, kindness, courage, appreciation, and joy are examples of __________ emotions.
What is RENEWING?