Cure for a Racing Heart The first thing to know and to say to yourself is that you are safe.
Nothing bad is happening to you.
It's perfectly okay that your heart is racing.
It's simply letting you know that you are on alert.
And now you can let your heart know that there is no emergency.
And bring it back into a lovely steady rhythm.
And start to release some of the stress and come back into balance.
Remember there is no forcing here,
No effort.
Your heart will find a peaceful rhythm naturally if you just do these simple things.
You'll be breathing in and out of your nose with your mouth softly closed or lips just slightly parted.
To begin,
Soften the muscles of your face.
Just release the muscles of your forehead and your cheeks and your jaw.
And say to yourself,
I am perfectly safe and everything's okay.
And then take your mind into your tummy and begin to breathe there.
Taking some nice deep breaths in your tummy as if there is a balloon in your tummy.
And you're filling that balloon as fully as you can.
And then you're emptying it nice and slowly till there's no breath left in the balloon and it's completely deflated.
Your belly flops.
And then you pause and start again to fill the balloon up in your tummy.
And then to gradually deflate it.
Empty your breath.
Take your time.
The more long,
Languid and luxurious you can make your breaths,
No need to rush.
The more your body gets the message that everything's perfectly okay and you are safe all is well.
You're removing any sense of urgency.
You are being languid and leisurely with your breathing.
There is a natural pause at the top of your inhale when you're so full of breath but not ready to breathe out yet.
For the next few breaths we're going to enjoy that pause.
It can feel like a lovely peaceful moment and a lovely stretch on the inside.
Your body really likes the feeling.
So finish your breath again and then slowly inhale all the way to the top and then pause.
Hold your breath.
That's right.
And now let it go.
Very slowly,
Gradually.
And again at the bottom there's a natural pause before your next inhale comes.
Take some more breaths now on your own,
Enjoying the pause between the breaths.
If at any time you find yourself over concentrating just let your mind go and simply be with the breath moving in your belly.
And now we're going to lengthen our exhale.
So we're going to count so we can make sure that when we breathe out we're breathing out for a little longer than the breath we took in.
Sometimes it helps to imagine as you breathe in you're going up a stairway and you're counting four stairs.
When you get to the top someone's added an extra step at the bottom so climbing down there are five steps.
We're going to breathe in for four and breathe out for five.
Let's do that now.
Beginning.
Inhale,
Two,
Three,
Four.
Hold.
Exhale,
Two,
Three,
Four.
Five.
Inhale,
Two,
Three,
Four.
Pause.
Exhale,
Two,
Three,
Four.
Five.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Five.
Continue to breathe naturally in this nice leisurely way and intuitively enjoy that longer exhale.
You can feel how as you breathe fully in your belly your rib cage expands.
Your heart is free to open and feel light.
And how your shoulders can spread and relax.
Your shoulder blades can fall down your back.
Enjoy that new space inside and openness and light and say to yourself again,
I am safe and everything's okay.
And continue to stay in touch with yourself like this as you go on with your day.
