Actual Results: Heart Changes in Seconds
Test 1: seated, resting
Test 2: "trying" to relax on own
Test 2: "trying" to relax on own
Actual subject's resting heart pattern. Notice random size and shape of waves. This is normal: the heart must respond to many body systems ("bosses") moment-by-moment. This is where most of us are at, most of the day.
Colored bars: coherence, a measure of sync among systems controlling HR. Note random syncing
green = high sync
Test 2: "trying" to relax on own
Test 2: "trying" to relax on own
Test 2: "trying" to relax on own
1 min. later: same subject trying his usual relaxation method. Notice smoother waves, but not optimum. It feels "normal," but there's lots of room for improvement. Note partial syncing.
blue = moderate sync
Test 3: Paced Breathing
Test 2: "trying" to relax on own
Test 3: Paced Breathing
1 min. later: same subject using the breath pacer. Note smooth and steady waves, indicating radically coordinated (coherent) activity among body systems (“bosses”). The main driver of this is simply the pace of 6 breaths/min, that's 4 sec in, 6 sec out. The HR is being controlled by the breath pace, voluntarily, and on demand. The breath pace we chose is based on the hard-wired pace at which BP waves affect momentary HR. Since breath rate is (partially) voluntary, we time it to sync with involuntary BP rhythms. This allows powerful control of the stress-reactive systems.
(green = high syncing)