Do you know how to bring yourself back to balance when stress and anxiety take over? In this episode, I sit down with HeartMath president and co-CEO Dr. Deborah Rozman to talk about how stress, anxiety, and emotions affect your heart, brain, and nervous system. Deborah breaks down what heart rate variability measures, what it means to move into a state of coherence, and why staying activated by stress for too long can drain your energy and performance. We also did the Quick Coherence Practice to reset when you're triggered or regain clarity during a stressful day. Tune in to learn how to feel calmer, clearer, and more resilient under pressure. Check out our sponsors: Shopify - Sign up for a $1 per month trial, just go to shopify.com/anxiousachiever [http://shopify.com/anxiousachiever] Monarch - Use code ACHIEVER at monarch.com [http://monarch.com] to get 50% off your first year Whatnot - Get free shipping on your first order. Just search W-H-A-T-N-O-T in the app store and start scoring amazing deals Pebl - Take advantage of Pebl’s limited-time offer before it’s gone. Visit hipebl.ai [http://hipebl.ai] today. IM8 - Go to IM8HEALTH.com/achiever [http://im8health.com/achiever] RIGHT NOW or click on the link in the description and use code achiever for a Free Welcome Kit, five free travel sachets, plus ten percent off your order DripDrop - Right now, DripDrop is offering podcast listeners 20% off your first order. Go to dripdrop.com [http://dripdrop.com] and use promo code ACHIEVER Brevo - Get started for free today—or use code ACHIEVER50 to save 50% on Starter and Standard Plans for the first three months of an annual subscription Upwork - Visit upwork.com [http://upwork.com] right now and post your job for free.  In this Episode, You Will Learn 00:00 How nervous system regulation supports focus and performance at work. 05:30 What is the relationship between your emotions and your nervous system? 08:00 How stress and positive emotions create different heart rhythm patterns. 12:00 What’s the difference between heart rate and heart rate variability? 17:15 How frustration shifts your heart rhythm and stress response. 20:15 The Quick Coherence practice you can use when you're triggered. 26:30 Can anxiety actually help you perform better? 30:00 How staying stuck in stress drains your energy over time. 33:15 Ways to bring heart-brain coherence into your workday. 38:00 Is emotional regulation the same as suppressing your feelings? Resources + Links Learn more about HeartMath HERE [https://www.heartmath.com/]! Learn the Quick Coherence Technique HERE [https://www.heartmath.com/quick-coherence-technique/]! Get a copy of my book - The Anxious Achiever [https://morraam.com/books] Watch the podcast on YouTube [https://www.youtube.com/channel/UCMl9YeZwiV56QKDJ73S6Pag]  Find more resources on our website morraam.com [http://morraam.com] Follow Follow me: on LinkedIn @morraaronsmele [https://www.linkedin.com/in/morraaaronsmele/] + Instagram @morraam [https://www.instagram.com/morraam/] Follow Dr. Deborah on LinkedIn: @deborahrozman [https://www.linkedin.com/in/deborahrozman]