HeartMath: The Science of HRV with Dr. Deborah Rozman

**Morra Aarons-Mele** (0:00)
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I'm Morra Aarons-Mele, and this is The Anxious Achiever. Heart rate variability, HRV, your vagus nerve, your parasympathetic and your sympathetic nervous systems. These are all words that we are all hearing a lot recently, especially in the context of performance and wellbeing network. And today, Dr. Deborah Rozman, who is the co-CEO and president of HeartMath, is here to explain the heart, mind, and nervous system connection, what heart rate variability is, and how we can achieve coherence in our heart rate variability, which she says leads to a flow state where we are both fully present with energy and focus, but, very important for my anxious achievers, not in a swirl, not in a threat state. This is a really great conversation, both if you're curious about the physiology and foundations behind all this stuff, if, like me, you have an aura ring that's always telling you that your heart rate variability is maybe not where it should be, but she also offers some really simple exercises to get your heart into coherence. And one of the ones that we do together is a simple gratitude practice. I have to tell you that for me, a gratitude practice, I do it multiple times a day, and that sounds fancy, a gratitude practice. I simply pause, come to the present moment. I'll often try to get my breathing or try to relax my muscles, or as Dr. Rozman shows us, manage breathing into my heart and think of things that I'm grateful for. It's this very simple practice that can really give you like a reset, especially when your mood like mine can tend to a little bit depressed and anxious even on a good day. It's really important, I think, for all of us to have a basic understanding of this stuff, but also the knowledge and power to know that we can change our days through these practices. Enjoy my conversation with Dr. Deborah Rozman.
Dr. Deborah Rozman, welcome. I'm super excited, as I said, as we were getting ready. I'm excited to learn today, so I'm glad you're here.

**Deborah Rozman** (5:12)
Thank you so much. I'm delighted to be here.

**Morra Aarons-Mele** (5:14)
Well, so I would assume that my listeners have varying rates of knowledge and engagement on the topics most relevant to your work. But let's just zoom out for a sec. Today, we're going to talk about nervous system regulation. We're going to talk about understanding your heart rate variability. We're going to talk about HeartMath.
But the big question to me is, why is it so important for anybody who has an engaging career that is sometimes stressful to understand the basics of their nervous system?