Heart Focused Breathing

Heart Focused Breathing is a technique developed by the HeartMath Institute to reduce the impact of stress on your mind and body. It’s creates a deep sense of calm and well-being which allows health and healing to occur naturally.

It’s a simple breathing process to consciously influence your body’s physiological response to stress by focusing on your breath in the chest area. This type of breathing causes your heart rhythm to become more regular and stable. You create a state of physiological coherence known as heart coherence.

Heart Coherence is a state of cooperative alignment between the heart, mind, emotions and physical systems. It creates a healthy state — physically, emotionally, mentally and spiritually— that brings out the very best in us.

Heart Focused Breathing Short Method

Heart-focused breathing is about directing your attention to the heart area and breathing a little more deeply than normal. It creates a state of heart coherence.

Doing 10-30 seconds of heart focused breathing relaxes your nervous system, turns on your digestion and boosts your metabolism. It transforms your brain chemistry and creates a deep sense of
calm and well-being.

• Sit comfortably with your feet on the floor; relax your face and jaw. Focus on your heart.
• Put your hand on your heart.
• Breathe in for the count of 5 or 6, imagine your breath flowing in through your heart.
• Breathe out for the count of 5 or 6 and imagine your breath is flowing out through your heart.
• Let your breath be relaxed, natural, and easy.
• Repeat for at least 17 seconds or up to 15 minutes. The longer you do it the calmer you will feel.

Quick Coherence – Heart Focused Breathing with Love

Click here for a video from the HearthMath Institute

• Start with heart focused breathing using steps outlined above.
• Now think of something that gives you the feeling of peace or love. It does not matter what you choose as long as it gives you that good feeling. It can be your cat, your car, your grandchildren or a place like the beach you enjoy. With each inhalation and exhalation, breathe that soothing feeling into your heart, then breathe out and let go.
• Notice how this process steadies and slows the heart rhythm when you are agitated. It also strengthens feelings of well-being when you are happy.

Benefits of Heart Focused Breathing

• Improved mental clarity – able to make better choices and feel inspired
• Reduced stress – calmer and relaxed
• Improved emotional balance – increased resilience and confidence
• Better heart rhythms – sooths your entire body for better health and can reduce blood pressure
• Improved brain function – better memory
• Better relationships – feeling more connected and engaged in your relationships
• Emotional well-being – a feeling all is well and things are working out even in stressful situations

I recommend doing Heart Focused Breathing a few times a day. I do The Quick Coherence in the morning before getting out of bed and then at night before sleep. If I remember I’ll do it right before eating my dinner.

This breathing practice soothes your body, relaxes your nervous system, turns on your digestion and boosts your metabolism. It puts your body in the rest and digest mode. Even just a minute is beneficial for every cell in your body.