Heart-Focused Breathing

The Heart-Focused Breathing Technique


HeartMath has developed a research-based system of scientifically validated techniques, tools, and technology to increase emotional and mental self-regulation. The tools can help us gain greater self-regulation and a new perspective.  Most of the HeartMath techniques include an intentional shift to a positive emotional state to help gain coherence.  



The Heart-Focused Breathing Technique is a powerful tool to practice and gain the ability to neutralize emotions such as anxiety and overwhelm.

This is a short 3-minute audio for use on the go!

Transcript

Let's begin the process of quietening our minds and bodies and connecting with our hearts.

Sit nice and comfortably and you can choose to keep your eyes open or closed,

Whichever you prefer.

Now first shift your attention and focus to your heart or chest area.

You may find that putting your hand on your heart is helpful.

Take a few deep calm and comfortable breaths,

Ideally breathing in and out through your nose.

A typical rhythm would be five seconds in and five seconds out.

Now imagine that your breath is flowing into and out of your heart or chest.

Breathe deeply but comfortably and try to make the breath nice and balanced.

That is the same length of time for the in-breath as it is for the out-breath.

Again,

Perhaps start with a pace of around five seconds for the in-breath and five seconds for the out-breath.

This is optimal for many but if that does not feel comfortable then try breathing a little faster or slower making sure that you can keep the breath balanced.

Relax your belly so that it can expand and contract with each breath and try to get your breath as smooth and sustained as possible.

Don't hold the end of the inhale or the exhale and enjoy a few minutes of heart-focused breathing.

Now keeping your focus in your heart and allowing your breath to flow deeply and smoothly,

Make sure you keep it balanced between breaths.

Now I'd like you to recall someone or something for which you feel genuine care,

Appreciation or gratitude.

It doesn't matter what,

Could be a person,

A place,

A pet,

A memory,

An object or a possession.

It could even be something simple like sunshine or the beauty of nature.

Now that you have recalled the feeling of care,

Appreciation or gratitude for someone or something,

Keep breathing that feeling in and out with your breath while keeping and maintaining the focus in your heart or chest area.

Reviews

Great breath work meditation.