Rise Above Challenge: Day 4

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Rise Above Challenge: Day 4

Quick Coherence

This challenge is to practice the Quick Coherence technique by HeartMath Institute. With practice you can use this technique to actively change your body’s physiology, out of a fear based state (fight or flight mode where you produce hormones like cortisol) and get it back into a coherent state (producing good hormones like DHEA). You can use this anytime, and it's even good to practice when you don’t feel stressed. You might not feel anything the first couple times. But with practice you can notice a physical difference in your body. 


  • Focus your attention in the area of the heart and imagine as if you are breathing in and out of your heart or chest area.
  • Breathe a little slower and deeper than usual (can be 5 seconds in, 5 seconds out or whatever is most comfortable to you)
  • Then focus on experiencing the love you have for someone, something or someplace that love deeply. Really try to feel those regenerative feelings to the best of your ability.

Note: With practice, you can often do both steps in one breath cycle. Shift your focus to your heart as you inhale and activate a positive feeling as you exhale.


What is that thing hanging off my ear? It is actually technology that can measure your coherence levels! The products like the EmWave (created by the HeartMath Institute) measures your heart rate variability, and when you practice the Quick Coherence technique, you can watch your body respond in real-time. This is a great tool for anyone that wants to dig deep into coherence training and build more resiliency in life. (and we do carry these at the store if you would like to get one yourself)



P.S. Don't forget to meditate for 10 minutes, say out loud or write down your affirmations, take your Vitamin D3, practice gratitude, and get 20 minutes of movement! #LetsRiseAboveFear


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