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About the HAT-SR Protocols
The following pages contain a variety of HAT-SR protocols that I have developed and used in both clinical and research settings. Please, understand that these HAT-SR protocols are samples. As a therapist or a layperson, you can create your own protocol following the same suggested guidelines used in these protocols.
Facing and taming our dragons (the concern, issue, or event) is a primary necessity before lasting change can be accomplished. Dragons are mythical, and often our fears are as equally mythical yet experientially real. After all, every individual has survived their past. When we knowingly or unknowingly drag the residuals of our past (e.g., fears, emotions, negative expectations) into our present causing interference, then it is time to heal and shift how we resonate to these interferences.
In a beneficial way, the HAT-SR protocols can provide assistance via self-regulation as we journey forward in life. Learning to “Deep in my heart I love and accept myself” is often a crucial first step in healing change. We must first accept our starting point with all of our thoughts, feelings, sensations, and behaviors if change is to become possible. This will also allow facing the dragons of our life to be a bit easier as well as our innate ability to heal and shift in desired ways. Ordinarily, there are no quick solutions. However, there are endless opportunities to identify and mindfully acknowledge our dragons when using these protocols, and to invite and allow the desired and comforting shifts in resonance to occur. Accept then invite the possibility of change!
Sample HAT-SR Protocols
Generic All-Purpose HAT-SR Protocol
Heart Assisted Therapy®: Three-Step Method for Self-Regulation (HAT-SR)
© 2013-2020 John H. Diepold, Jr., Ph.D.
Application: All-purpose adaptive
When to use: If you are feeling stressed, troubled, or uncomfortable.
How long will it take to do? This generic exercise will take less than 2 minutes.
How often will I need to do it? You are invited to do the exercise 3 to 5 times a day or more as needed.
Here are the steps in the exercise:
A. The first set of 9 “Heart-Breaths”:
1) Find a quiet place to sit.
2) Overlap your hands and place them directly over the center of your chest over your heart.
3) Free your mind and blankly focus your attention on something in front of you (e.g., an
empty space on the wall).
4) Take 3 normal respirations (“Heart-breaths”) while keeping your hands over your heart.
5) Reverse your hands and again place them over your heart.
6) Again take 3 normal respirations while keeping your hands over your heart.
7) Reverse your hands once more and again place them over your heart.
8) Again take 3 normal respirations while keeping your hands over your heart.
B. The “Acceptance Statement”:
While keeping your overlapping hands over your heart, and continuing to blankly focus, please do and say the following out loud:
1) Take a complete normal respiration.
2) Upon completion of the respiration, say aloud,
“Deep in my heart I love and accept myself, (heart-breath)
even though I am the way I am, (heart-breath)
in mind, body, and spirit.” (heart-breath)
3) Reverse your hands and again place them over your heart.
4) Take another complete normal respiration.
5) Upon completion of the respiration, say aloud again,
“Deep in my heart I love and accept myself, (heart-breath)
even though I am the way I am, (heart-breath)
in mind, body, and spirit.” (heart-breath)
6) Reverse your hands once more and again place them over your heart.
7) Take another complete normal respiration.
8) Upon completion of the respiration, say aloud again,
“Deep in my heart I love and accept myself, (heart-breath)
even though I am the way I am, (heart-breath)
in mind, body, and spirit” (heart-breath)
C. The last set of 9 “Heart-Breaths”:
1) Keep your overlapping hands over your heart.
2) Free your mind again and blankly focus your attention on something in front of you (e.g.,
an empty space on the wall).
3) Take 3 normal respirations (“Heart-breaths”) while keeping your hands over your heart.
4) Reverse your hands and again place them over your heart.
5) Again take 3 normal respirations while keeping your hands over your heart.
6) Reverse your hands once more and again place them over your heart.
7) Again take 3 normal respirations while keeping your hands over your heart.
Enjoy your day!
Taking Better Care of Yourself
Heart Assisted Therapy®: Four-Step Method for Self-Regulation (HAT-SR)
© 2013-2016 John H. Diepold, Jr., Ph.D.
Application: To Take Better Care of Yourself
When to use: If you are putting other life demands and the needs of others before your own health.
How long will it take to do?The exercise will take about 5-8 minutes.
How often will I need to do it? You are invited to do the exercise 3 times a day (or more if desired) until you reach your goal.
Here are the steps in the exercise:
A. The first set of 9 “Heart-Breaths”:
1) Find a quiet place to sit.
2) Overlap your hands and place them directly over the center of your chest over your heart.
3) Free your mind and blankly focus your attention on something in front of you (e.g., an
empty space on the wall).
4) Take 3 normal respirations while keeping your hands over your heart (“Heart-breaths”).
5) Reverse your hands and again place them over your heart.
6) Again take 3 normal respirations while keeping your hands over your heart.
7) Reverse your hands once more and again place them over your heart.
8) Again take 3 normal respirations while keeping your hands over your heart.
B. The “Acceptance Statements” (2):
While keeping your overlapping hands over your heart, and continuing to blankly focus, please do and say the following out loud:
1) Take a complete normal respiration.
2) Upon completion of the respiration, say aloud,
“Deep in my heart I love and accept myself, (heart-breath)
even though I have placed life demands and the needs of others before my own
health.” (heart-breath)
3) Reverse your hands and again place them over your heart.
4) Take another complete normal respiration.
5) Upon completion of the respiration, say aloud again,
“Deep in my heart I love and accept myself, (heart-breath)
even though I have placed life demands and the needs of others before my own
health.” (heart-breath)
6) Reverse your hands once more and again place them over your heart.
7) Take another complete normal respiration.
8) Upon completion of the respiration, say aloud again,
“Deep in my heart I love and accept myself, (heart-breath)
even though I have placed life demands and the needs of others before my own
health.” (heart-breath)
9) Take a complete normal respiration.
10)Upon completion of the respiration, say aloud,
“Deep in my heart I love and accept myself, (heart-breath)
even when I make caring for my own health a priority.” (heart-breath)
11)Reverse your hands and again place them over your heart.
12)Take another complete normal respiration.
13)Upon completion of the respiration, say aloud again,
“Deep in my heart I love and accept myself, (heart-breath)
even when I make caring for my own health a priority.” (heart-breath)
14)Reverse your hands once more and again place them over your heart.
15)Take another complete normal respiration.
16) Upon completion of the respiration, say aloud again,
“Deep in my heart I love and accept myself, (heart-breath)
even when I make caring for my own health a priority.” (heart-breath)
C. The last set of 9 “Heart-Breaths”:
1) Keep your overlapping hands over your heart.
2) Free your mind again and blankly focus your attention on something in front of you (e.g.,
an empty space on the wall).
3) Take 3 normal respirations (“Heart-breaths”) while keeping your hands over your heart.
4) Reverse your hands and again place them over your heart.
5) Again take 3 normal respirations while keeping your hands over your heart.
6) Reverse your hands once more and again place them over your heart.
7) Again take 3 normal respirations while keeping your hands over your heart.
D. Imagery:
Do the following while keeping overlapping hands over your heart:
1) With either eyes open or eyes closed, now imagine (i.e., see, feel, hear) engaging in
personal health oriented activities…making your health a priority…performing these
activities the best that you are able and on a regular basis…and improving every day in
health and confidence. Do for 1 to 2 minutes.
2) Reverse hands over your heart, and repeat imagery opportunity.
3) Reverse hands once more over your heart, and repeat imagery opportunity.
Hint: You may choose to start the imagery with eyes closed until you master the process. However the goal is to successfully do the imagery with your eyes open! After all, you will be performing with your eyes open!
Enjoy your day!
Curbing Self-Sabotaging Urges and Desires
Heart Assisted Therapy®: Three-Step Method for Self-Regulation (HAT-SR)
© 2013-2020 John H. Diepold, Jr., Ph.D.
Application: Managing Self-Sabotaging Urges and Desires
When to use: If you are feeling and urge or thinking about eating or doing something when not in your best interest.
How long will it take to do?The exercise will take less than 3 minutes.
How often will I need to do it? You are invited to do the exercise as needed.
Here are the steps in the exercise:
A. The first set of 9 “Heart-Breaths”:
1) Find a quiet place to sit.
2) Overlap your hands and place them directly over the center of your chest over your heart.
3) Free your mind and blankly focus your attention on something in front of you (e.g., an
empty space on the wall).
4) Take 3 normal respirations (“Heart-breaths”) while keeping your hands over your heart.
5) Reverse your hands and again place them over your heart.
6) Again take 3 normal respirations while keeping your hands over your heart.
7) Reverse your hands once more and again place them over your heart.
8) Again take 3 normal respirations while keeping your hands over your heart.
B. The “Acceptance Statement”:
While keeping your overlapping hands over your heart, and continuing to blankly focus, please do and say the following out loud:
1) Take a complete normal respiration.
2) Upon completion of the respiration, say aloud,
“Deep in my heart I love and accept myself, (heart-breath)
even though I have this urge or desire for ____________, (heart-breath)
but knowing it is not good for me or my body.” (heart-breath)
3) Reverse your hands and again place them over your heart.
4) Take another complete normal respiration.
5) Upon completion of the respiration, say aloud again,
“Deep in my heart I love and accept myself, (heart-breath)
even though I have this urge or desire for ____________, (heart-breath)
but knowing it is not good for me or my body.” (heart-breath)
6) Reverse your hands once more and again place them over your heart.
7) Take another complete normal respiration.
8) Upon completion of the respiration, say aloud again,
“Deep in my heart I love and accept myself, (heart-breath)
even though I have this urge or desire for ____________, (heart-breath)
but knowing it is not good for me or my body.” (heart-breath)
C. The last set of 9 “Heart-Breaths”:
1) Keep your overlapping hands over your heart.
2) Free your mind again and blankly focus your attention on something in front of you (e.g.,
an empty space on the wall).
3) Take 3 normal respirations (“Heart-breaths”) while keeping your hands over your heart.
4) Reverse your hands and again place them over your heart.
5) Again take 3 normal respirations while keeping your hands over your heart.
6) Reverse your hands once more and again place them over your heart.
7) Again take 3 normal respirations while keeping your hands over your heart.
Enjoy your day!
Promoting Health and Healing
Heart Assisted Therapy®: Self-Regulation (HAT-SR)
© 2015 John H. Diepold, Jr., Ph.D.
Application:Three-Step Method for Health & Healing
When to use: If you are in the process of healing from a physical and/or an emotional condition. This is also applicable for preventative care and health maintenance.
How long will it take to do?The exercise will take 3-5 minutes.
How often will I need to do it? You are invited to do the exercise 3 to 5 times a day or more as needed.
Here are the steps in the exercise:
A. The first set of 9 “Heart-Breaths”:
1) Find a quiet place to sit.
2) Overlap your hands and place them directly over the center of your chest over your heart.
3) Free your mind and blankly focus your attention on something in front of you (e.g., an
empty space on the wall).
4) Take 3 normal respirations (“Heart-breaths”) while keeping your hands over your heart.
5) Reverse your hands and again place them over your heart.
6) Again take 3 normal respirations while keeping your hands over your heart.
7) Reverse your hands once more and again place them over your heart.
8) Again take 3 normal respirations while keeping your hands over your heart.
B. The “Acceptance Statement”:
While keeping your overlapping hands over your heart, and continuing to blankly focus, please do and say the following out loud:
1) Take a complete normal respiration.
2) Upon completion of the respiration, say aloud,
“Deep in my heart I love and accept myself, (heart-breath)
even though I am the way I am, (heart-breath)
as I invite my mind and body[1]to heal, (heart-breath)
and to become (or remain) healthy and youthful[2].”(heart-breath)
3) Reverse your hands and again place them over your heart.
4) Take another complete normal respiration.
5) Upon completion of the respiration, say aloud again,
“Deep in my heart I love and accept myself, (heart-breath)
even though I am the way I am, (heart-breath)
as I invite my mind and body to heal, (heart-breath)
and to become (or remain) healthy and youthful.” (heart-breath)
6) Reverse your hands once more and again place them over your heart.
7) Take another complete normal respiration.
8) Upon completion of the respiration, say aloud again,
“Deep in my heart I love and accept myself, (heart-breath)
even though I am the way I am, (heart-breath)
as I invite my mind and body to heal, (heart-breath)
and to become (or remain) healthy and youthful.” (heart-breath)
C. The last set of 9 “Heart-Breaths”:
1) Keep your overlapping hands over your heart.
2) Free your mind again and blankly focus your attention on something in front of you (e.g.,
an empty space on the wall).
3) Take 3 normal respirations (“Heart-breaths”) while keeping your hands over your heart.
4) Reverse your hands and again place them over your heart.
5) Again take 3 normal respirations while keeping your hands over your heart.
6) Reverse your hands once more and again place them over your heart.
7) Again take 3 normal respirations while keeping your hands over your heart.
Enjoy Your Day!
[1]Optional wording: You can substitute “…as I invite myselfto heal,…” when there is understanding that mind and body are connected and integral.
[2]Optional wording: “youthful” is offered as an attitudinal stance toward health. You are free to insert another word (vibrant, energetic, young at heart, happy, resilient) if it is a better match for you.