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Hey there, welcome to Week 12 of Your Healing Journey! Last week, we explored creative expression and body-based practices. This week, we’re diving into heart rate variability (HRV) training and other advanced techniques for managing stress and trauma. These practices can further support your healing journey by helping you regulate your nervous system.
I’m Monica Bergnes, a trauma therapist based in New York City. My goal is to provide you with practical tools and a friendly, down-to-earth approach to understanding and overcoming trauma. In this series, "You Make Sense: A Practical Guide to Understanding and Overcoming Trauma," we'll journey together through the complexities of trauma and healing.
Understanding Heart Rate Variability (HRV)
What is HRV?
Heart Rate Variability (HRV) is the variation in time between each heartbeat. It’s an indicator of your autonomic nervous system’s health and flexibility. A higher HRV generally indicates better resilience and ability to manage stress.
Why is HRV Important?
HRV is important because it reflects how well your body can adapt to stress. Higher HRV is associated with better mental health, lower stress levels, and improved emotional regulation. Monitoring and improving HRV can help you understand your body's response to stress and develop techniques to enhance your overall well-being.
HRV Training Techniques
Biofeedback
Biofeedback involves using electronic devices to monitor physiological functions, like heart rate, and providing real-time feedback to help you control them. Here’s how you can start:
- Find a Device: Use a biofeedback device or app that measures HRV, like HeartMath.
- Practice Regularly: Spend 10-20 minutes a day practicing deep breathing while monitoring your HRV. Aim to increase your HRV over time. By observing how your heart rate changes, you can learn to control your stress responses more effectively.
Deep Breathing Exercises
Deep breathing can help increase HRV by activating the parasympathetic nervous system. Here’s a simple exercise:
- Inhale: Breathe in deeply through your nose for 4 seconds.
- Hold: Hold your breath for 4 seconds.
- Exhale: Exhale slowly through your mouth for 6 seconds.
- Repeat: Continue this pattern for 5-10 minutes. Regular practice can help lower stress levels and improve your overall heart health.
Practical Exercise: HRV Training
1. Biofeedback Practice:
- Use a biofeedback device or app daily to monitor and improve your HRV. Aim for consistent practice and track your progress over time.
2. Deep Breathing Routine:
- Set aside 10 minutes each day to practice deep breathing exercises. Track your progress in a journal and note any changes in your stress levels or overall well-being.
Reflection Questions
1. How does your body react to stress? Notice any physical symptoms you experience when you’re stressed or anxious.
2. What helps you feel safe and grounded? Identify activities or practices that help calm your mind and body.
3. How can you incorporate these practices into your daily routine? Think about small changes you can make to support your healing.
Work with Me
If you're looking for more personalized support and want to explore EMDR intensives, I’d love to help you on your healing journey. EMDR intensives are a powerful way to address trauma more quickly and deeply than traditional weekly therapy sessions. They offer a focused and immersive approach that can help you make significant progress in a shorter amount of time.
If you're interested in learning more about how EMDR intensives can benefit you, please visit my website or contact me directly at monica@monicabergnestherapy.com. Let's work together to help you get unstuck and start living the life you’re meant to have.
What to Expect Next Week
Next week, we’ll discuss how to integrate all the tools we’ve covered into a comprehensive self-care plan. We’ll look at how to create a balanced routine that supports your ongoing healing journey.
Thank you for being here and for taking this important step on your healing journey. Remember, healing is a journey, and you know the way. Trust yourself.
Warmly,
Monica
Disclaimer: The information provided in this newsletter is for educational purposes only and is not a substitute for professional advice, diagnosis, or treatment. Always consult your healthcare provider before making any decisions regarding your mental health. Reading this newsletter does not establish a therapeutic relationship.
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