1. Molly Kirsch

2. What is meditation? A way to experience the true nature of the universe Freeing oneself from distractions of outside world “healthy thinking” Training heart to have regular, wave-like patterns creates balance between SNS and PSNS Different methods

3. Mindfulness Meditation “Most people assume that meditation is all about stopping thoughts, getting rid of emotions, somehow controlling the mind, but actually it’s much different than that, It’s more about stepping back, seeing the thought clearly — witnessing it coming and going — without judgment, but with a relaxed, focus mind.” -Andy Puddicombe

4. Heart Rhythm Meditation

5. Mindfulness breathing excercize pay attention to the sensations as air passes through your nostrils. Inhale through your nose. Notice the point just inside your nose where you have the most powerful sensation of air flow. Exhale and feel the sensation again. Focus your attention on this spot. Use this single point to keep your attention fixed. Don’t try any specific breathing techniques. Just watch your breath. Although you control the pace of your inhalation-exhalation cycle, let your breathing proceed at its natural pace. Sometimes it slows, speeds up, is deep, short, or choppy. Just observe. And watch how thoughts inadvertently affect your breathing. Each time though, come back to the object of your focus–your breath..

6. Heart rate variability Psychophysiological marker of mental and physical health Measures time gap between heartbeats in relation to breath high=good, low=stress/fatigue

7. Acute effects of meditation on HRV Deep, slow breathing slows heart rate, increases heart rate variability Inward attention

8. Long term effects of meditation on HRV Evidence of changes in resting baseline HRV as a result of mindfulness meditation Regular meditation leads to term structural changes in brain

9. Yoga and HRV Following eight weeks of Hatha yoga, nine of 12 subjects showed a significant increase in HRV. Fourteen practitioners of Isha yoga were compared to 14 matched controls. Yoga practitioners showed overall increased HRV and improved PNS function. 45 pregnant woman participating in yoga for an hour a day were compared to the same number who did not attend the classes. Stress was reduced only in the yoga group, and by the 36th week of practice HRV increased by 150%. Yoga Nidra relaxation was studied alone or in combination with Hatha yoga in 20 volunteers. All subjects who practiced the relaxation techniques showed improvements in HRV and PNS function on the heart.

10. Studies Norwegian study of meditation’s effect on autonomic nervous system: – 27 middle aged healthy people monitored meditating for 40 minutes – Observed overall increased parasympathetic NS activity, decreased sympathetic NS activity, increased HRV 2012 study of 201 people with coronary heart disease, half took a health education class on diet and exercise, other half took a class on transcendental meditation – Transcendental practitioners showed 48% reduction in overall risk of heart attack, death, and stroke

11. Biofeedback Applications Meditative tools for monitoring HRV – Diaphragmatic breathing – Relaxation training – Cultivating positive emotions

12. Question What’s the difference between heart rate variability meditation and mindfulness meditation?

13. Sources https://www.universalnutrition.com/features/breathingheartrate.h tml https://www.universalnutrition.com/features/breathingheartrate.h tml http://www.sciencedirect.com/science/article/pii/S01678760130018 88 http://www.sciencedirect.com/science/article/pii/S01678760130018 88 http://cpr.sagepub.com/content/19/4/773.abstract http://www.nptronics.com.br/wp-content/uploads/2013/01/Moss- 2004-HRV-biofeedback.pdf http://www.nptronics.com.br/wp-content/uploads/2013/01/Moss- 2004-HRV-biofeedback.pdf http://blog.ted.com/2013/01/11/4-scientific-studies-on-how- meditation-can-affect-your-heart-brain-and-creativity/ http://blog.ted.com/2013/01/11/4-scientific-studies-on-how- meditation-can-affect-your-heart-brain-and-creativity/