When you are ready, bring your attention back to your body, the sounds in the room. Imagine with each breath that you are drawing in this regenerative sensation.Ĭontinue to breathe through your heart, deeply and smoothly. Try not to analyse the memory, simply focus on the feeling, and attempt to re-experience it. Heart-focused breathing is about directing your attention to the heart area and breathing a little more deeply than normal. Maintain your focus on the central area of your chest.Īs you continue your heart-centred breathing, think of a moment of when you have experienced a positive feeling such as contentment, calm, joy, or appreciation. Heart-focused breathing is certainly about breathing, as the name implies, but HeartMath places great emphasis on the heart, and years of research says you should, too. It can be done first thing in the morning, at the end of the day or any time you feel unwanted negative. With coherent breathing, you can harmonize your autonomic nervous system and attune heart rate and blood circulation. Breathing slowly and gently, in a smooth, even and balanced rhythm. Quick coherence breathing is easy and effective. Visualise the air flowing in through your heart…and out through your heart. Make your breathing longer and deeper than usual. If it helps, you can put your hand over your heart to maintain your focus. Imagine your breath is flowing in and out of this area. Now focus your attention on the centre of your chest, the area of your heart. Take a couple of slow, deep, relaxing breaths. Feel the weight of your body on the chair, your feet on the ground. Cardiac coherence is a breathing technique that aims to immediately decrease the heart rate in a particularly stressful situation. It is simply a controlled type of breathing in which you inhale and exhale deeply and longer than usual. Have a read through the steps, then practice with the audio exercise (it's just over 5 minutes). Coherent breathing is one of the simplest and most effective. This technique can be practiced anywhere at anytime to immediately reduce stress. Coherence the state of optimal function HeartMath is backed by more than 25 years of scientific research.
You can read more about the science behind HeartMath and the influence of our brain on cognitive functions here. By practicing the Quick Coherence technique, we can get these organs more synchronised, which improves our overall effectiveness - our thinking, decision-making, emotional states and problem-solving abilities are clearer and more positive. When our hearts and brains are out of sync, we are more likely to feel stressed, anxious and frustrated - the signals running through our nervous systems are chaotic and less coherent. HeartMath's Quick Coherence technique is a simple and effective way to bring your heart and brain into physiological alignment. A three-step process of focussing on the heart to help you feel more clear, calm and focused.
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