Calming Breath | Heart-Focused Breathing

Welcome, I’m so glad you’re here! Heart-Focused Breathing is a practice designed to help calm your nervous system, reduce stress, and bring your heart and mind into balance.

By slowing your breath and resting your attention in the area of your heart, you update the somatic signals traveling from your body back to your brain. Whether you're feeling anxious, navigating overwhelm, preparing for a tough conversation, or simply seeking a moment to centre and pause, this technique can help you shift out of survival mode and into a more regulated state, a state of coherence. Consider returning to this guided practice as often as you need, until it becomes a natural, automatic anchor for your everyday life.

I am a HeartMath Trauma-Sensitive Practitioner and the heart-focused breathing technique was developed by the HeartMath Institute.

Transcript

Hi, Welcome to this heart-focused breathing practice designed to help return you to a steady baseline of calm. I'm Susan, And I'm so glad you're here. When we feel overwhelmed, Our breath naturally becomes rapid and shallow. Bringing awareness to our breathing is one of the most effective ways to shift that overwhelm. And start to settle. So settle into your space. Get into a comfortable position. Seated, Lying down, Or even walking. In a space that feels safe for you And just start by beginning to notice your breathing. Notice the warm sensation of air at your nostrils as you breathe in. And on your lips as you exhale out. If okay, Place a hand on your chest over your heart. Feel the warmth of your hand there. Kind of like an anchor, Helping you shift your attention away from your thoughts. And dropping into your heart. And imagine your breath is flowing in and out of your heart. Letting your breath become a little slower and a little deeper than usual. If it feels supportive, You could choose to breathe in for a count of five. And out for a count of five. Or simply find an easy natural cadence that feels right for you. A rhythm that signals to your unique nervous system that it's safe. Right here. To settle. And just breathing in and out of your heart. Your breath slow and deep and balanced. Just at a rhythm that feels right for you. As we arrive at the end of our practice today. I hope this coherence remains with you long into your day. Return to this simple anchor whenever you need a moment to refuel. You can drop into heart-focused breathing anytime, Anywhere, Eyes open or closed. It's an invisible resource that is always available to you. So should you feel the noise of the day building within Take a moment to shift attention away from your thoughts. And breathe through your heart. A little deeper and a little slower than normal. And just noticing what naturally begins to shift. And settle within. Thank you for being here. Be well.