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Institute of HeartMath Tools for Well-Being

The Quick Coherence Technique® for Ages 12-18

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Quick Coherence

The Quick Coherence Technique helps you release stress, overcome negative emotions and thoughts and feel better fast.
Quick Coherence

Coherence means being in sync. When you are in sync you perform at your best – it’s what athletes call being in the zone. You feel more confident, positive, focused, and calm yet energized.

When the brain and heart are out of sync, the signals in the nervous system are chaotic. It’s like driving a car with one foot on the gas pedal and the other on the brake. That makes a jerky ride; burns up more gas and wears out the car quicker. When our heart and brain are out of sync, we tend to more easily feel frustrated, anxious or angry.

The Steps of Quick Coherence

Quick Coherence

Step 1. Heart Focus.

Shift your attention to the area of the heart, or the center of your chest.

If you don’t understand how, try this: Focus on your right big toe and wiggle it. Now focus on your right elbow. Now gently focus in the center of your chest, the area of your heart. If you lose focus, just keep shifting your attention back to the area of your heart. Now you’re ready for the next step, Heart Breathing.

Quick Coherence

Step 2: Heart Breathing.

Breathe slow and deeply. Imagine the air entering and leaving through the heart area, or the center of your chest.

Heart Breathing helps you begin to get in sync and draws the energy out of the head, where negative thoughts and feelings are amplified. This helps neutralize stressful feelings. If it’s hard to disengage from stressful feelings, don’t worry. Just really wanting to disengage can help you release a lot of emotional energy.

Quick Coherence

Step 3: Heart Feeling.

Remember a time when you felt good inside, and try to re-experience that feeling. Focus on this good feeling as you continue to breathe through the area of your heart. (This could be a feeling of appreciation toward a special person or a pet, a place you enjoy, or an activity that was fun.)

This is the key step to getting and staying in sync. Many people find that when they experience positive feelings like care, love, or appreciation while breathing through the heart area, they immediately feel and think better. Holding a positive feeling makes it easier to stay in sync for longer periods of time, so that it becomes easier to remain calm and balanced even in tough times.

Quick Coherence

With the Quick Coherence technique, it takes only a minute to get in sync and reduce stress right in the moment. It takes some practice, but it’s way worth it.
Quick Coherence

You can do Quick Coherence anytime, anyplace and no one knows you are doing it.

Key Points

Quick Coherence is a powerful technique for refocusing your emotions, connecting you with your energetic heart zone, and releasing stress. Cumulative stress creates a cloud of incoherence. By practicing the Quick Coherence technique, you increase self-alignment, drawing in more of your higher discernment faculties and increasing access to your intuition. Heart coherence increases operative intuition for day-to-day facilitation and guidance. Once learned, the Quick Coherence technique only takes a minute to do. It consists of three easy steps: Heart Focus, Heart Breathing, and Heart Feeling.

You can apply this one-minute technique first thing in the morning, during work or school, in the middle of a difficult conversation, when you feel overloaded or pressed for time, or any time you simply want to get in sync.

Athletes use Quick Coherence whenever they need to boost their energy levels, coordination, reaction times, and speed while playing sports.

The Military, Police and Firemen use Quick Coherence to maintain alertness, and the ability to think quick on their feet, especially in extreme situations.

Quick Coherence can help you perform better on tests, help you get along better with others, relax and calm down when you are feeling anxious or stressed.


The Quick Coherence Technique is a registered trademark of Doc Childre
© Copyright 2005 Doc Childre. All rights reserved.

Recommended

  • The Inside Story: Understanding the Power of Feelings: This simple, but powerful e-booklet helps teens and young adults understand the connection between their emotions, health, performance and daily lives. The engaging and visually pleasing text is clearly written and full of vital information pertaining to the latest research in neuroscience, emotional physiology and stress.
  • The emWave® Desktop for Mac and PC is a computer-based interactive learning system that helps students generate a state of synchronized inner coherence. It will actually help you ‘get in sync’. You can watch in real time on your monitor how different emotions you’re feeling cause your heart rhythms to change. Then you can practice influencing your heart rhythms by intentionally changing your emotions. The emWave Desktop is easy to use and noninvasive. You can play fun, interactive games and go through review sessions. You’ll also receive Coherence Coach™, an entertaining software application that teaches the Quick Coherence Technique. For children ages 6 and up.
  • Teen Self Discovery Book: HeartMath founder Doc Childre helps teens learn to manage stress showing them that it’s easier to make healthy, positive choices. Being heart smart is about taking responsibility for your actions and reactions so you can make day-to-day life feel more like surfing, by riding the waves of emotions instead of letting them engulf you. Learn to improve relationships, with yourself and others, and develop deeper communication through heart understanding and the power of appreciation.
  • The Power of Emotion: Ever wonder why you’re feeling all those emotions, sometimes not knowing why some of them have even come up. Now you can relax in your room, the back yard or anywhere else you choose with this MP3 audio program and learn about the emotions you’re feeling. Emotions give everything meaning, color and texture – taking us from elation to sorrow, excitement to resentment, satisfaction to need. Learn how positive and negative emotions affect your body, what hormones and neurotransmitters do to your perceptions. Powerful tools you’ll learn quickly and easily such as the Quick Coherence Technique will show you what’s happening in your feeling world and how to control your emotions.