Heart Coherence Part 2: Heart Mind Connection

“Heart Coherence is a state of optimal clarity, perception and performance.” HeartMath Institute

Breathing and mental focus techniques use positive emotions to affect how heart rhythms act on the brain.

According to the HeartMath Institute, who’ve been researching heart and brain coherence since 1991, heart coherence is the “the synchronization of our physical, mental, and emotional systems. It can be measured by our heart-rhythm patterns. The more balanced and smooth they are, the more in sync, or coherent we are. Stress levels recede, energy levels increase, and our brain and heart-brain work together.” When we cultivate appreciation and compassion, our heart rhythm actually becomes more consistent and we feel a greater sense of well-being.

“Heart and brain coherence is the unity and integration of mind, body, and spirit.” Katya Turner

I’ve been practicing this Heart-Brain Coherence Breathing technique for a few years and it has had such a positive impact on my emotions, stress levels and sense of self. It is amazing to me that such a simple breathing practice combined with heartfelt emotions has so many benefits. There is a link in Resources (below) that will take you to a site that describes twelve of these in detail.

Heart-Mind Breath:

You start this breath with the simple heart breath you learned last week, then you add some positive emotions to the mix. If you are having a hard time feeling love or joy, think about something that made you feel that way. For example, imagine how you feel about someone you love, your kids or pets, something you are grateful for, a special place you go to, or something fun you do. Draw on your experiences of love, joy, and appreciation to find these feelings.

1. Inhale and imagine your heart filling up with your breath, breathing a little slower and deeper than usual.

2. Imagine feelings of love, gratitude, joy, or any positive emotion, filling your heart.

3. Exhale, aware of your emotions flowing into your body.

4. Repeat for at least 5 minutes, keeping your awareness of your feelings clear and strong.

5. Find your own timing and rhythm on this as you practice.

Resources

Here are a couple of good articles on breathing with the heart, and the basis for the research mentioned in this post.

12 Benefits of Brain and Heart Coherence

What is Heart Coherence, and Why is it so Powerful?

How does cardiac coherence relieve stress?

Quick Coherence Technique

It is really worthwhile to visit the HeartMath Institute website. They are loaded with articles, ideas, and techniques for heart coherence and other cool things.

https://www.heartmath.org/research/

Journal Prompts

· Before you practice this breath, notice and draw or write about how you are feeling.

· How was it for you doing the breathing and feeling your emotions? Easy? Need more practice?

· After your breath practice how did you feel?

· Did you experience any changes in your feelings before and after?

Final Thoughts

This is a profound breathing technique. When I first started doing it, I had some trouble with the feeling the emotions in my heart part. I don’t usually have trouble with feeing what I feel but calling in feelings of love and joy “on demand” was a little strange for me. A friend suggested I think of cute puppies and fun things. And it helped, but what worked best for me was feelings of gratitude. Finding things I am grateful for brings me right to my heart feeling full and well, grateful! It’s a good feeling and opened me up to feeling other good things. Believe me, practicing this breath and getting good at it is so worth it!