300-second mark, the individualused the Freeze-Frame positive emotion refocusing technique, causing these three systems tocome into entrainment. The bottom graphs show the frequency spectra of the same data on eachside of the dotted line in the center of the top graph. Notice the graphs on the right show that allthree systems have entrained to the same frequency.INTEGRAL REVIEWDecember 2009Vol. 5, No. 2Psychological and Behavioral CorrelatesThe experience of the coherence mode is also qualitatively distinct at the psychological level.This mode is associated with reduced perceptions of stress, sustained positive affect, and a highdegree of mental clarity and emotional stability. In Appendix C we also present data indicatingthat coherence is associated with improved sensory-motor integration, cognition, and taskperformance. In addition, individuals frequently report experiencing a notable reduction ininternal mental dialogue, increased feelings of inner peace and security, more effective decisionmaking, enhanced creativity, and increased intuitive discernment when engaging this mode.In summary, psychophysiological coherence is a distinctive mode of function driven bysustained, modulated positive emotions. At the psychological level, the term coherence is usedto denote the high degree of order, harmony, and stability in mental and emotional processes thatis experienced during this mode. Physiologically speaking, coherence is used here as a generalterm that encompasses entrainment, resonance, and synchronizationdistinct but relatedphenomena, all of which emerge from the harmonious activity and interactions of the bodyssubsystems. Physiological correlates of the coherence mode include: increased synchronizationbetween the two branches of the ANS, a shift in autonomic balance toward increasedparasympathetic activity, increased heartbrain synchronization, increased vascular resonance,and entrainment between diverse physiological oscillatory systems.Although the physiological phenomena associated with coherence can occur spontaneously,sustained episodes are generally rare. While specific rhythmic breathing methods may induceheart rhythm coherence and physiological entrainment for brief periods, cognitively directedpaced breathing is difficult for many people to maintain for more than about one minute(discussed in detail later). On the other hand, we have found that individuals can intentionallymaintain coherence for extended periods by self-generating, modulating, and sustaining a heart-focused positive emotional state. Using a positive emotion to drive the coherence mode appearsto excite the system at its resonant frequency, and coherence emerges naturally, making it easy tosustain for long periods.Self-regulation of emotional experience is a key requisite to the intentional generation ofsustained positive emotionsthe driver of a shift to coherent patterns of physiological activity.Emotional self-regulation involves moment-to-moment management of distinct aspects ofemotional experience. One aspect involves the neutralization of inappropriate or dysfunctionalnegative emotions. The other requires that self-activated positive emotions are modulated toremain within the resonant frequency range of such emotions as appreciation, compassion, andlove, rather than escalating into feelings such as excitement, euphoria, and rapture, which areassociated with more unstable psychophysiological patterns.A series of tools and techniques, collectively known as the HeartMath System, provide asystematic process that enables people to self-regulate emotional experience and reliablygenerate the psychophysiological coherence mode (Childre & Martin, 1999; Childre & Rozman,2002, 2005). The primary focus of these techniques is on facilitating the intentional generation ofINTEGRAL REVIEWDecember 2009Vol. 5, No. 2a sustained, heart-focused positive emotional state. This is accomplished by a process thatcombines a shift in attentional focus to the area of