One Minute Heart-Focused Breathing Technique

This is a short but powerful breathing technique called Heart-Focused Breathing developed by HeartMath Institute. In this 60-second practice, we will move our attention from our brain to our heart and re-establish a coherent heart rhythm and synchronization between head and heart. You can practice heart-focused breathing while meditating, or "on the go", eyes open, as you move through your daily life.

Music: A Lament for Peace - Ryan Taubert
Photo by Darius Bashar

Transcript

Heart focused breathing is a short but powerful technique that allows us to regain coherence between our brain and our heart.

While this practice can be done in a meditative posture,

It is actually most powerfully used on the go,

Eyes open,

Walking around in your day-to-day life.

Let's begin.

Focus your attention in the area of your heart or your chest.

Imagine your breath flowing in and out through your heart or your chest area.

Breathing a little bit slower and deeper than usual.

And for the next three to five breaths,

Find a rhythm that's connected and comfortable.

Keeping all of your attention in the area of the heart and the chest,

Imagine your breath flowing in and out through your heart or chest area.

Continuing to breathe a little bit slower and a little bit deeper.

And just settling into a rhythm for these final last breaths.

When you've taken your last breath,

You can open your eyes and just spend a short moment paying attention to how you feel.

What's changed?

Where are you energetically and emotionally before you keep moving forward during your day?