The Heart-Focused Breathing Technique

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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 an ability to neutralize emotions such as anxiety, and anger.   

The Heart-Focused Breathing Technique is an easy to use, energy saving self-regulation strategy.  It is designed to reduce the intensity of a stress reaction and to establish a calm, but alert state. The technique allows you to take a time-out where you can step back and neutralize your depleting emotions. We can benefit from conscious breathing, if we use it to help us shift into and sustain a more balanced state.  Breathing is only the start of what is known as a coherence building process.  

In addition, the Heart-Focused Breathing helps reduce the impact of stress on your mind and body.  It helps us reduce the energy drain in order to feel a bit more renewed.  By going to a neutral state, it helps us to detach from our emotionally charged feelings and racing mind. By practicing this technique, it gives us an opportunity to pause our thoughts and feelings long enough to consider the possible options and consequences.  

Step :

Focus your attention on the area of your heart.  Imagine your breath is flowing in and out of your heart or chest area.  Breathe a little deeper and slower than usual.

Try and inhale for a count of 5, and exhale for a count of 5.  

Once you have become familiar with this step, all you need to remember is the quick step to neutralize stress.  

Suggestions for when to practice the Heart-Focused Breathing Technique:

  1. Stop the impact of stress on your body.

  2. Help neutralize emotional reactions in the moment.

  3. Eliminate the energy drain.

  4. Remove the drama or significance of a situation.

For more information on HeartMath or anxiety management, please call me at 858-243-2684.


Source:  Transforming Anxiety by Doc Childre and Deborah Rozman.