So it just top coherence we're after? As you can see from these two, my top coherence wasn't my best session.
My understanding is : -coherence - proxy measure for average coherence for session (total area session coherence curve / time)-achievement - proxy measure weighted for (good) coherence x time Alan/Heart math - can you confirm?
My understanding is :
-coherence - proxy measure for average coherence for session (total area session coherence curve / time)
-achievement - proxy measure weighted for (good) coherence x time
Alan/Heart math - can you confirm?
I attended another workshop that Alan from HeartMath SA held this morning, and asked the question him (based on this thread) how coherence level or coherence quantity compare.
Basically in terms of effectiveness:
- The quality of your coherence over a sustained period of time is more important than the quality of your coherence at a single point in time.
- You will generally benefit more being able to obtain a reasonable level of coherence consistently than a very high level of coherence for a very brief period.
But of course I would imagine trying to stretch the limits of your coherence and reach higher levels will always benefit you, as long as it doesn't too frequently compromise your overall HRV training.
sounds pretty reasonable.
So we're looking for the highest average Coherence on the review page.
Anyone know how the Achievement points are calculated. Would that be just as good to go on?
SUCCESS: A lot of little things done well
all three sessions yesterday 5+, think I am getting the hang of it.
coherence is like quality - average coherence for session
achievement is like quantity - related to time for session
see op leaderboard for scoring, and let me know if you want changes
Reigning Former Inner Balance "Mad Monk" Champion... :-P
all sessions today above 5 as well, think I am getting it, I'll stick the top one in as the first "Mad Monk" qualifier...
:S I can't even get over 2.0 coherence for an overall session on level 1. Might explain a lot...
Had a good session last night, had pretty much my worse one ever this morning!
Let's hope it's just a blip.
op is now updated with a faq, as well as leader board metrics
let me know if you want any additional metrics added, or if I have got anything wrong with the faq...
this morning's sesh also above 5, getting into a groove with this thing
Get hold of AlanStrydom who's a HeartMath Coach. He might be able to get you some coaching lessons via skype that'll help you improve.
My understanding is : -coherence - proxy measure for average coherence for session (total area session coherence curve / time)-achievement - proxy measure weighted for (good) coherence x time Alan/Heart math - can you confirm? -the studies relating significant increase in DHEA/decrease in cortisol (with coherence), used session times of 20+ minutes (approximately 1000-1500+ achievement points), minimum 5 times a week edit: for example: studies like this
-the studies relating significant increase in DHEA/decrease in cortisol (with coherence), used session times of 20+ minutes (approximately 1000-1500+ achievement points), minimum 5 times a week
edit: for example: studies like this
Director HeartMath South Africa, Lead Trainer and Licensed 1:1 Provider & Coach
Relationships | Results | Resilience
A Change of Heart Changes Everything
â€œEvery famous athlete, every famous performer, has somebody who is a coach. Somebody who can watch what theyâ€™re doing and say â€˜Is that what you really meant? Did you really do that thing?â€™â€¦ give them perspective. The one thing that people are not good at, is seeing themselves as others see them. A coach really really helps.â€ â€“ Eric Schmidt â€“ Google CEO
Simplified, your goal is to get into the green and stay there as long as possible. For some people, depending on a number of things, it's easy to get into the green, for others it's more difficult. So let's break it down a bit:
Firstly, being in the red, or low (normal, everyday) coherence, isn't bad. Don't see the colour red here as doing badly.. it's just a colour to differentiate from the other two coherence ratios (medium is blue, high is green). I've had some clients think red is bad, stress over it, and not be able to get out of low coherence. This just adds more pressure. Understanding that it's just a way of differentiating the ratios, and that low is actually normal (average experience of everyone on this planet), eases the tension and allows us to focus on what we need to in order to better our ratio... our mindful deep and rhythmic breathing.
Secondly, the first challenge level on IBT or emWave has an algorithm which facilitates physiological coherence. Meaning, that (heart) focused breathing will get you into the green the more you practice. So on level one you're doing two things: 1) You're learning to focus away from the mind chatter and into the heart, 2) You're regulating your breathing and synchronising the two branches of the autonomic nervous system, while focused away from the busy brain and into the heart.
The Inner Balance Trainer coach encourages you to take another step and focus on positive feelings. So even while you're training on level one you're adding that third step, the culmination of all three steps which we call Quick Coherence, and you're activating a psycho-physiological coherent shift.
The more you can complete all three steps successfully - stay focused on the heart (not in the thinking, rationalising, justifying, reacting mind), stay focused on controlling your breathing (regulating and influencing your HRV and nervous system), and stay focused on positive emotions (producing a cascade of beneficial hormones in the body, leaving you feeling good) - the better. And the longer you can do this for consistently, through one session and across all your sessions, the better.
Taking it up a notch to challenge levels 2, 3, and 4, you'll need to maintain that emotional (or psycho-physiological) shift to get into and stay in the green (high coherence), because the algorithm is set more sensitively... i.e... it's picking up the finer beat-to-beat changes in your heart rate. Fortunately though, you'd have already begun your practice of that shift at level one, where it was easier, and so you begin to build your resilient muscle... much like when you go to the gym for the first time you don't pick up the heaviest weight, but gradually train yourself to do so over time.
Following on from the gym analogy then, regular gym sessions mean that you become fitter, stronger, and build endurance. You're then able to pick up heavy boxes, or walk long distances, or climb a flight of stairs, without much effort because you're fitter. The same goes for HRV training and the accompanying emotional intelligence aspect of it. You're building resilience to life's stresses.
Some days your training will be spot on and you'll have an awesome session. Some days it'll be different. There's a host of reasons for this, and at the top of the list will be "what's going on in your life at that time?". Ask any golfer about their emotional and mental state during their best game ever, and they'll tell you they were feeling calm, confident and peaceful (not much thinking going on). Ask them about swinging the club while they're thinking of their work stress or something going on at home, and they'll tell you how bad their game was.
IBT trains you to focus away from the stressors, and onto what's truly important to you. When we do that, and we're no longer producing stress hormones for Fight or Flight or Freeze in the body, we're producing feel good hormones which encourage creative solutions and responses to life.
So for your own practice, introduce the feeling of ease into your sessions. Allow your thoughts to be "heard", acknowledge them, then become mindful of turning your attention away from them, focusing into the heart, counting your inhalations and exhalations to make your breath even (or follow the breathing pacer). Spend a couple of minutes just on these two steps. When you notice the mind is quiet, the body calm, and there is a regular rhythmic pattern emerging, identify the way you're feeling at that moment as Ease, and become more aware of that, breathing that feeling in more fully.
Even with other factors that might influence your day to day training, this practice will bring success over time.
Here's a session I had yesterday morning, playing around with the accumulative results of coherence and the levels: http://alanstrydom.com/ready-for-your-day/
Not seeing anything at the mo! Links not working for me.
thanks Alan - great to see you in here - have added a link in the op to Alan's post above
__________________________________ Not seeing anything at the mo! Links not working for me.
Interesting, link's working my side.
Here's a screenshot. Basically after a hectic week I decided to be easy on myself and have a session on level 2 again. Five minutes in I was"feeling it", stopped the session, changed to level 3, and went for ten minutes. I've been playing around with this idea whenever I'm feeling stretched (old habits die hard . What I've begun to notice experientially is something I learned cognitively, that the practice of coherence has an accumulative effect. Where I might have struggled to get a good coherent score "diving in the deep end" on level 3 after a hectic week, first going easier on myself, and then upping the challenge worked to sustain a good coherent score.