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per day It works relentlessly It works so much and so hard that it is imperative that it
works efficiently
The heart is composed of a special type of muscle called cardiac muscle which operates
involuntarily Unlike skeletal muscle and the smooth muscle of the gut the heart muscle is
myogenic which means that it can contract and relax without any input from the brain It
accomplishes this coordination of contraction and relaxation through the sinoatrial and
atrioventricular nodes These pacemakers are controlled by the sympathetic and
parasympathetic systems which act as accelerator and decelerator respectively A heart that is
biased toward acceleration is inefficient In a sense your lifes trauma is manifested to the
extent that your heart beats faster than it should This is expressed in the following formula
Your current heart rate Your optimal heart rate Accumulated life trauma
The average resting heart rate is to beats per minute Stress and anxiety cause the
heart to receive too much adrenaline which increases heart rate Chronically high levels of
circulating adrenaline cause tachycardia meaning that the heart beats at an unsustainably
fast rate There is a single maximally efficient heart rate for your body size and body
composition Unfortunately because nearly all humans are inveterate worriers our hearts beat
well above this optimal rate Clinically tachycardia is defined as a resting heart rate above
beats per minute but most of us are on a tachycardia continuum Even though your heart
rate may be well under beats per minute it is likely above its optimal rate
Elevated heart rate is perhaps the most detrimental form of sympathetic upregulation
Technically it is a type of stress cardiomyopathy Aggression anger hate fear guilt violence
and drugs all push your heart further from its ideal pace The faster it beats the more fatigue it
experiences Fascinatingly the short rests between beats give your heart the microbreaks it
needs to regenerate its strength But if your heart is always beating quickly it misses out on
these breaks When stress is chronic the microbreaks are vanishingly short and the heart can
never rest The absence of downtime places excessive pressure on the muscles of the heart and
the surrounding blood vessels This becomes a neverending marathon during which the
hearts tissues accumulate physical damage Unremitting elevated rate forces the heart to
destroy itself It slowly tears its own tissues apart Chances are right now you are overworking
your heart
The strain of chronic accelerated heart rate causes morbidity Morbidity is the condition of
being diseased by ailments that reduce longevity It is the extent to which we have one foot in
the grave Morbidity from elevated heart rate excessive cortisol and stressrelated bracing is
eating your body and soul alive Watching that scary movie doing that line of cocaine and
throwing a tantrum against your coworker all contribute to terminal decline When the heart is
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body
made to work harder than it should for extended periods it does not receive adequate oxygen
or nutrients and this can result in pain known as angina Heart pain and the accompanying
heart problems have been strongly associated with hyperventilation This provides you with
yet another good reason to breathe slowly and smoothly through your nose
Diaphragmatic breathing may be the best way to get your heart to assume that your
present reality is safe When you take deep breaths and override the bodys preferred
breathing style you may feel small bursts of panic and a strong impulse to switch back to
shallow breathing An acceleration in heart rate is partially responsible for this panic Resist the
temptation to revert to shallow breathing As you notice your heart speed up mentally
reassure it Hey theres nothing wrong Im just taking deeper breaths
As you breathe at longer and longer intervals your heart will try to warn you that what
youre doing is dangerous It assumes that you are ignoring the hostilities of your environment
and overriding its defense mechanisms This is why many patients relive past trauma while
performing diaphragmatic breathing in clinical settings In fact therapists ask their patients to
discuss the psychological associations that come to mind during abdomen expansion including
selfimage emotional release and vulnerability As you calmly and assuredly breathe through
these you heal yourself By teaching your heart that long deep breaths are safe you also teach
it that a slower heart rate is safe
Using a Stethoscope to Find Inner Peace
Because your ticker is overworked it hurts Nature programmed our hearts to transmit a pain
signal when beating at a higherthanoptimal rate It communicates to the animal that it is
functioning at a level of output that cannot be sustained indefinitely without serious functional
compromises The painful sensations emanating from your heart make it a fly drowning in
ointment This is the discomfort that we try to use liquor smoking shopping unhealthy food
risky sex and overstimulating media to cover up But because the brain interprets your hearts
pain as delocalized and diffuse you dont even recognize it as coming from the heart
As with the diaphragm normally you cannot hear or feel your heart consciously so you
are blind to your own nervous systems two most fundamental signals Heart rate controls and
modulates behavior in countless ways but for some reason nature decided to mask its rate
from our awareness We can only feel it if it is beating in response to intense fear or
excitement Even then we usually do not pay attention How can we follow our heart if we are
completely habituated to it
Spend and buy yourself a stethoscope online Use it as a direct line to your heart As
you listen to your stethoscope you will come to realize that your heart is like a fearful little
animal inside your chest Cravings for dopamine cause us to excite it abuse it poke at it and
sensitize it further to fearful stimuli However merely listening to it beat will desensitize you to
the negative sensations emanating from it
Chapter Listen to Your Heart and Gut
Interoception Exercise Listen to a Stethoscope to Desensitize
Yourself to Your Heartbeat
Find a safe place to listen to your heart with a stethoscope Place the bell in the middle of
your chest directly on the skin What is your first impression of your heartbeat Does it feel
uncomfortable Does it feel like it is beating too fast Many people feel that each beat is
accompanied by discomfort You can overcome this by practicing paced breathing while
being exposed to your heartbeat
Imagine that you are breathing in and out through the area surrounding your heart This will
focus awareness on the heartbeat Notice your tendency to switch to shallow breathing
whenever your heart speeds up Next notice how a particularly heavy or painful heartbeat
makes you switch from exhalation to inhalation Do not let these small intrusions control
your breathing Your inhalations and exhalations should be influenced by air hunger not by
heart rate
At first the pain of listening to my heart made me project my discomfort onto the
stethoscope itself felt like hated it Many people that have worked with experience this
too This happens because whatever you think about when you feel pain in your heart can
easily become an object of animosity Your mind will appraise this external object as the
problem transferring the pain onto it Stop the overreacting Face the pain Coexist with it non
resistantly Eat it with a knife and fork When started each heartbeat felt like a mousetrap
snapping shut inside my chest After several weeks of Exercise my heartbeat became the
pleasurable and uplifting thump of a drumbeat
As you listen to your heart try focusing on your interbeat interval This is the length of
time between successive heartbeats With time you will start to notice when two heartbeats
have a longer interval between them than the beats that came prior This is when you have
relaxed Other times this interval collapses and becomes shorter The interval will decrease
after a stressful thought Concentrate on making the interval as long as possible In doing this