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The Quick Coherence Technique

This information sheet describes a technique called the quick coherence

technique. The creators of this approach believe it helps promote a sense of
health and well-being. We have found that a number of our patients consider this
a very helpful technique. The information below provides some explanation of what
is thought to make this technique so helpful and describes the 3 steps required to
put this technique into action.

Background Information

What is coherence?

The state of coherence is important to all of us in helping to maintain our mental,

emotional, physical and spiritual well being. Coherence in relation to any system,
including the human body, refers to a logical orderly and harmonious connectedness
between parts. Borrowing from physics, when we are in a coherent state, virtually
no energy is wasted. This is because our systems are performing optimally and there
is synchronisation between the heart, respiratory system, blood pressure rhythms,
heart rate variability patterns etc. Among the many benefits of coherence are
calmness, good energy levels, clear thinking and good immune system function.

How to develop coherence

Each of us is capable of achieving, maintaining and increasing our coherence. One

of the simplest and quickest paths to learn coherence is through intentional
positive feelings. These include compassion, caring, love and gratitude and other
states of appreciation. In contrast, we can quickly become incoherent when we
experience negative attitude and emotions. For example, emotions such as anger,
fear and anxiety.

The exercise that follows is a simple method of helping you to develop a state of
greater coherence at will. So with practice, it can be used to manage stress,
promote feelings of well-being and be present for increasing periods of time
without conscious effort.

When to use the Coherence Technique

Create a coherent state in about a minute with these simple but powerful steps.
Step 1 Heart Focus focus your attention on the area around your heart, the area
in the centre of your chest. If you like, place your hand over the centre of your
chest to help to keep your attention in the heart area.
Step 2 Heart Breathing breathe deeply but normally and feel as if your breath is
coming in and going out through your heart area. As you inhale, feel as if your
breath is flowing in through your heart, and as you exhale, feel it leaving through
this area. Breathe slowly and casually, a little deeper than normal. Continue
breathing with ease until you find a natural inner rhythm that feels good to you.
Step 3 Heart Feeling as you maintain your heart focus and heart breathing,
activate a positive feeling. Recall a time when you have felt a feeling of love or
appreciation. One of the easiest ways to generate a positive heart-based feeling
is to remember a special place youve been to or the love you feel for a close
friend or family member or treasured pet. This is the most important step.
 This experience should ideally be done for periods of time each day, as a way
of promoting health and a sense of well being. With practice, the state of
coherence can become deeper and more profound. However, this technique can be
especially useful when you start to feel a draining emotion such as frustration,
irritation or anxiety or stress. Using quick coherence at the onset of less
intense negative emotions can prevent them from escalating and bring you back into
balance more quickly.

You can use the quick coherence technique anytime, anywhere and no one will know
that you are doing it. In less than a minute, it creates positive changes in your
heart rhythms, sending powerful signals to your brain that can improve how you are
feeling. Quick coherence can also be used whenever you need more coordination,
speed and fluidity in your reactions, and is now used by many sportsmen and women
to help them perform at their best.

For further information, visit the website of the Institute of Heartmath

www.heartmath.org

Health Psychology Service

March 2012

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somebody about them please telephone 01773 525119
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