Deliberate Mindfulness

Life is beautiful, but at the same time life is so darn busy and demanding for all of us. I certainly feel that way, and I wouldn’t be surprised if you agree. That’s why I’m always looking for ways to slow the pace and get centered. It was with this desire to slow down that I chose my 30-day personal challenge this month.

Every day for at least 10 minutes, I’ll use a heart rate variability training app called Inner Balance by HeartMath. The app is free. But I did have to purchase a $129 Inner Balance Trainer device to use it. The device plugs into my iPhone and clips onto my earlobe. It measures and trains me to optimize my heart rate variability with deep breathing and deliberate mindfulness. I’m hoping this device will help me develop superhuman levels of calm focus and life satisfaction. But more realistically, I’d like to see some level of improved sleep, energy, voice quality, creative insight, and overall health.

Why I’m Interested in HearthMath

Later in this article, I’ll explain exactly what it’s like to use the Inner Balance app. But first, let me explain why I decided to use it, and why you might become interested too.

The HeartMath Inner Balance app aims to train the user to improve the quality of communication between the heart and brain, by increasing what HeartMath calls heart rate variability coherence:

“The synchronization of our physical, mental and emotional systems. It can be measured by our heart-rhythm patterns: The more balanced and smooth they are, the more in sync, or coherent we are…  It is a state of optimal clarity, perception and performance. HeartMath tools and technology have been scientifically proven to help us achieve personal coherence.”

Heart rate variability coherence has been associated with many health and performance benefits, including emotional composure and clearer reasoning. Coherence practice has also been shown to reduce the negative effects of stress, fatigue, and anxiety.

I have a lot of trust in the HeartMath Institute, a company founded in 1991 by Doc Childre, which is dedicated to heart-based living and rigorous research, including over 250 independent peer-reviewed studies. HeartMath techniques are used by NASA, Intel, Stanford, and Kaiser Permanente, to name a few well-known organizations. A couple years ago, my sales manager at the time, chiropractic doctor Nick Smith, introduced me to HeartMath. He showed me the Inner Balance app and trainer; I was intrigued but didn’t try them at that time. Dr. Nick also loaned me an excellent book on the same topic that I read fully: Heart Intelligence, written and published by Doc Childre and his colleagues at HeartMath in 2016. The first half of it is dedicated to the science and research of tapping into the wisdom of our innately intelligent hearts; the second half focuses on the philosophical benefits of living a heart-centered life.

The book Heart Intelligence starts with a dedication that accurately describes what HeartMath is all about. Here are a few highlights:

“Our mission at HeartMath is to help people bring their physical, mental and emotional systems into coherent alignment with their heart’s intelligent guidance system…”

“Unlocking this inner guidance can enable us to navigate through these changing times with more personal balance, coherence, and heart-based connection with each other…”

“We feel that establishing a partnership between our mind and heart, along with expanding our love, kindness and compassion, will become a new baseline for creating the world as we want it to be.”

Those are lofty goals. But I love that they cut straight through to what really matters in life. Two weeks ago, I published a blog on my highest values, and HeartMath’s mission is right in line with my personal top three values:

1. Love
2. Personal Development
3. Connection

The Nudges that Renewed My Interest

So I like what HeartMath stands for. But I haven’t thought about HeartMath much in the past couple years. Then a few months ago, I was listening to a Tim Ferriss podcast, in which he was interviewing US Chess Federation life master Adam Robinson. Tim asked Adam what his best purchase was in the last six months, and he said the Inner Balance Trainer by HeartMath. This got me thinking. Adam is also a successful stock market investment advisor, and he also believes in living a life full of delight, magic, and connection. Interesting.

Around this time, my husband and I both won our NCAA March Madness bracket pools, taking home a total of $140. I wanted to buy something memorable with our winnings. My husband and I agreed to pool our funds to buy a HeartMath Inner Balance Trainer. We can both take turns using it.

Several weeks ago, the Inner Balance Trainer device arrived in the mail. Then I met up with my former sales manager Dr. Nick, and I asked him all about his experience using the Inner Balance Trainer and the corresponding app. Dr. Nick has been using them consistently for three years, and he’s enjoyed benefits, including improved sleep quality and increased calm focus. He recommends using the HeartMath app and trainer because it’s natural, convenient, and low-cost in the long run compared to other therapies. He also appreciates that the Inner Balance app is scientifically researched, and it allows you to quantify and track your progress. Dr. Nick is a kind, highly-educated, successful professional, and if he’s been using this system for three years, I can’t help but think he’s on to something good here.

Then on May 1st, I began my 30-day challenge, and started using the Inner Balance Trainer. So as I’m publishing this article, I’ve been using it for about 7 days. I’ve noticed some benefits already: calmness, restoration, and greater feelings of mind-body connection. It’s been useful tool for helping me fall asleep, and also to fall back asleep in the middle of the night too.

Here’s How to Use the Inner Balance App by HeartMath

To get started, you need to download the free Inner Balance app on you iPhone, iPad, or Android. Then plug in the Inner Balance Trainer device. I have the $129 wired device, but HeartMath also sells a $159 wireless device.

Open the app and hit the “play” button. The colorful circle expands and contracts, acting as a pacer that guides you to slow your breathing. The heart rate monitor at the top of the screen shows your heart rate variability. The colored rectangles around the circle show your level of coherence for the session. Green is high coherence. Blue is medium coherence. Red is low coherence.

Text messages periodically appear at the bottom of the screen with encouraging words, for example “practice heart-focused breathing,” or “focus on a calm or positive feeling,” or “Excellent! You’re in high coherence!” You can use the app in silence, with sound options, with guided meditations, or with music. Practice as long as you want, and then when you’re finished, hit the “stop” button.

When you’re done with your session, the app will take you to a “results” page, with a “session report,” where you can review several metrics:

• Your challenge Level – 1 through 4
• The percentage of your session time spent in Low, Medium, and High coherence
• Your Average Coherence for your session
• The Length of your session
• Your Achievement Score for your session
• A graph of your Coherence Over Time
• A graph of your Heart Rate Variability

The app keeps a historical record of all your previous session reports, so you can compare your sessions and track your progress. There are many additional features, but those are the most important basics. So far, I love the app. It’s fun and relaxing. I’m happy I’ll be using it a lot this month with my personal challenge.

I hope to benefit by practicing regularly with the Inner Balance Trainer. If I end up loving the results, I’ll continue my practice beyond my 30-day challenge. Either way, I’ll blog about my challenge results at the end of this month.

Hobby Blog & Possible Future Monetization

I’m not an affiliate for HeartMath. I’m just blogging about HeartMath, because I’m a true fan of the organization. In fact, at the time of publishing this article, my blog isn’t monetized at all. It’s purely a labor of love. However, I do hope to monetize my blog someday, in some way that is consistent with my values. If I end up becoming a devoted Inner Balance Trainer user, this is exactly the type of product I’d want to be an affiliate for. I noticed on HeartMath’s website, they do have an affiliate program, but I haven’t looked into it any further than that for now. Maybe in a few months, or in a year or two, I’ll look into becoming an affiliate for a few carefully chosen products. Or maybe I never will. We’ll see. I’m just trying to be 100% transparent with you by telling you this now. I’ll keep you posted.

Anyway, thank you for reading Thoughts on the Good Life. I wish you a life full of beautiful balance.

Next Week: “Great by Choice: Uncertainty, Chaos, and Luck; Why Some Thrive Despite Them All – Personal Development Book Recommendation”