Free HeartMath Resources and Downloads
HeartMath offers free ebooks, guides, a free course, and guided videos to help you understand stress and build resilience. Every item on this page is free. You can download the PDFs directly using the links below, or browse everything on our Consumer Resources page: https://www.heartmath.com/resources/consumer/
Free ebooks and PDF guides
12 HeartMath Tools
Also called "the 12 Tools" or "the 12 HeartMath Tools ebook." A practical collection of twelve HeartMath tools to ease stress and build resilience in daily life.
Download: https://www.heartmath.com/hubfs/Downloads/hm/HeartMath%2012%20Tools.pdf
10 HeartMath Practices
Simple daily practices to reduce stress and stay balanced.
Download: https://www.heartmath.com/hubfs/Downloads/hm/10-heartmath-practices.pdf
Science of the Heart (Volume 2)
Also called "the Science of the Heart book." Full title: Science of the Heart: Exploring the Role of the Heart in Human Performance, Volume 2, by Rollin McCraty, Ph.D., HeartMath Institute. A free educational ebook on the science of the heart.
Download: https://www.heartmath.com/hubfs/Downloads/hm/science-of-the-heart-vol-2.pdf
Heart Intelligence — Chapter 1
The free first chapter of the book Heart Intelligence, about how the heart guides intuition, decisions, and wellbeing.
Download: https://www.heartmath.com/hubfs/Downloads/hm/HeartIntelligence-ChapterOne.pdf
De-Stress Kit for the Changing Times
A free kit of techniques and tools for navigating stressful, uncertain periods.
Download: https://www.heartmath.com/hubfs/Web/Resources/pdfs/destress08.pdf
Take Charge of Your Emotional Wellbeing
Practical steps to steady your emotions.
Download: https://www.heartmath.com/hubfs/Web/Resources/pdfs/Take-Charge-of-Your-Emotional-Wellbeing.pdf
How Stress Affects the Body
A plain-language guide to what stress does to the body, and what helps.
Free course and video series
The HeartMath Experience (free course)
A free course from HeartMath's master trainers: nine short videos teaching five techniques to move from stress to ease.
Watch: https://experience.heartmath.com/
What is Heart Coherence? (3-part video series)
Three short videos, each under two minutes: what coherence is, why it matters, and how to increase it.
Watch: https://www.heartmath.com/resources/coherence-video-series/
Nervous System Reset: For Stress, Sleep & Well-Being
Four guided sessions of 5 to 10 minutes each to help reset your nervous system.
Watch: https://www.heartmath.com/nervous-system-reset
Technique and how-to videos
These videos play directly on the Consumer Resources page: https://www.heartmath.com/resources/consumer/
- Heart-Focused Breathing: the foundational technique for steadying yourself in the moment.
- Quick Coherence Technique: two simple steps to shift into a calm, balanced state in about a minute.
- Freeze-Frame Technique: a quick technique for finding clarity when facing a specific stress or decision.
- Transforming Stress: a simple guide to easing stress and building resilience.
- How to Stay Resilient Through Tough Times: with Dr. Wendy Warner, MD.
- Inner Balance Sensor + HeartMath App: a quick overview of the sensor and app features.
- Inner Balance Sensor + Inner Balance App: a 20-minute walkthrough with Barbara Hudak, RN, Certified Senior Trainer.
More from HeartMath
- HeartMath Blog: articles on stress, resilience, sleep, and the science of the heart. https://www.heartmath.com/blog
- The Add Heart Podcast: conversations and real stories about finding calm and coherence. https://www.heartmath.com/podcast/
- Webinars: live and recorded sessions with HeartMath experts. https://www.heartmath.com/webinars/
Resources for professionals
Clinicians, coaches, and organizations have a separate library with clinical training, research, product guides, and free handouts to share with patients and clients: https://www.heartmath.com/professionals/resources/
Common questions
Where can I download the 12 HeartMath Tools?
Download the free PDF here: https://www.heartmath.com/hubfs/Downloads/hm/HeartMath%2012%20Tools.pdf
Where can I get the Science of the Heart book?
Volume 2 is a free PDF: https://www.heartmath.com/hubfs/Downloads/hm/science-of-the-heart-vol-2.pdf
Are these resources really free?
Yes. Every ebook, guide, course, and video on this page is free. No purchase is needed.
Is there a free HeartMath course?
Yes. The HeartMath Experience is a free video course: https://experience.heartmath.com/