Most of us were never taught how our nervous system works—let alone how to measure or increase its resilience. That’s where Heart Rate Variability (HRV) comes in.

HRV is one of the strongest, research-supported indicators of how your body is handling stress and emotional demand in real time. It reflects autonomic nervous system flexibility—the capacity to shift between activation and recovery and maintain physiological balance.

Higher HRV is associated with greater emotional stability, clearer thinking, and a more resilient response to everyday challenges.



What Is HRV?

Your heart rate is just an average.

 A heart rate of 70 beats per minute doesn’t mean your heart beats once every 0.86 seconds, perfectly evenly.

In reality, there is tiny variation between each heartbeat:

  • One interval might be 0.86 seconds
  • The next 0.94 seconds

HRV is a measure of this variation.

These micro-differences are not errors—they’re signs of a healthy, responsive autonomic nervous system, the part of you that regulates heart rate, breathing, digestion, emotions, and more in response to changing conditions.

HRV gives you a window into how adaptable your body is—not just mentally but physiologically.



Why HRV Matters

The higher your HRV, the more flexible and resilient your nervous system tends to be. Higher HRV has been linked to:

leaf iconGreater emotional regulation
leaf iconBetter ability to respond to and recover from everyday stresses
leaf iconClearer thinking and decision making
leaf iconDeeper and more restorative sleep
leaf iconFeeling more grounded and present
leaf iconIncreased ability to manage emotional reactivity


When your nervous system is more resilient, you can handle challenges more gracefully, stay grounded under pressure, and remain connected to yourself and others.

When your nervous system is less resilient, even small stressors can feel overwhelming.

HRV doesn’t just tell you whether you’re stressed—it shows you how your system is responding and how well it can return to balance.



What Is Heart Coherence?

Many people focus only on “increasing HRV numbers.” Numbers tell part of the story, but the pattern of your heart rhythm matters just as much.

Coherence is a smooth, harmonized pattern in your heart rhythm. It is our natural state of well-being, but stress, fear, and overwhelm can pull us out of it.

👉 When we feel frustration or anxiety, the heart rhythm becomes chaotic and irregular.

👉 When we breathe slowly and rhythmically and along with feelings like appreciation or gratitude, the pattern becomes organized, even, and harmonious.

This more harmonious pattern sends a signal to the brain that helps to shift your system out of fight-or-flight (sympathetic activation) and toward the rest-and-restore state (parasympathetic activation). 

In coherence, the heart, brain, and nervous system move into a synchronized state. People often describe feeling calm, centered, clear, present, open, and less reactive.

Using simple body-based practices, you can train your nervous system to return to coherence more quickly and more often.



The next training starts Feb. 25. 4 weeks, virtual.



How We Work With Heart Coherence in Our Sessions

The skills to shift into a state of heart coherence are practical and you can use them anywhere. They are body-based practices that synchronize heart, brain, breath, and emotions—no special equipment is required (though the Inner Balance sensor enhances the process).

Real-time data with the Inner Balance sensor

If you like data, the optional HeartMath® Inner Balance™ is a personal HRV training app and sensor system that displays your heart rhythm patterns in real time. As you adjust your breathing and emotional focus, you can watch your heart rhythm shift from stress to greater coherence.

This makes your inner experience visible—and gives you the ability to change it intentionally.

You get you immediate feedback so you can learn to shift into a state of coherence moment by moment.

You’ll practice using these skills in real life, including:

  • Before difficult conversations
  • During work stress or emotional upsets
  • When you wake at 3am with your mind racing
  • Before meals, to support digestion and calm
  • Anytime you feel overwhelmed or disconnected

 


Build Real-World Resilience

Over time, these practices help you recognize early signs of dysregulation, intervene before the pattern spirals, and return to center more quickly after stress and challenge.

The result? You get to spend more time in states of ease, clarity, possibility, and flow.

You will learn to target the practices to patterns that keep you stuck:

  • Over thinking
  • Inner critical dialogues
  • Perfectionism
  • Stress eating
  • Emotional reactivity


The goal here isn’t perfection. It’s a more flexible nervous system—and a kinder relationship with yourself.



Who HRV Training Is For

HRV and coherence training can support you if you:

leaf iconFeel like your nervous system is always “on”

leaf iconAre emotionally or physically drained by work, caregiving, or the world

leaf iconHave tried meditation but struggle to quiet your mind

leaf iconWant science-based tools that are practical and easy to incorporate in daily life

leaf iconAre curious about the connection between heart, brain, emotion, and regulation

leaf iconWant to feel more grounded, present, and steady in daily life

This isn't about willpower. We work with your nervous system, ’not your narrative—it’s like taking your nervous system to the gym!



What Working With Me Looks Like

As a certified Integrative Wellness Coach and HeartMath® trainer and practitioner, I combine HRV training with practical neurobiology, compassionate, grounded coaching, and support for physical, mental, emotional, and spiritual well-being

You’ll come away with a clearer understanding of your nervous system, practices you can use in everyday life, and tools to shift emotional states in real time. Plus you’ll be supported in integrating these techniques into your existing wellness, therapeutic, or spiritual practices.



Ready for less stress and more balance and ease? You have options!

The next training starts Feb. 25. 4 weeks, virtual.


👉 Questions?  Learn more about what I offer on the Work with Judy page.

👉 Want to work individually? Use the Contact Judy button to schedule free 20-minute conversation to explore your goals and next steps.