About This Practice
Did you know that your heart sends more signals to the brain than the brain sends to the heart? During stress and negative emotions, the heart rhythm tends to be erratic and disordered, sending neural signals to the brain that inhibit higher cognitive functions, such as rational thinking. In this practice, try pairing breath with mental focus to develop resilience in decision-making, especially when it comes to stressors. Over time, the cumulative effect of regular practice can help rewire your physiological and emotional responses to pressure.
Steps
Take inventory
For one day, take special note of your heart and its rhythms. Notice how when you feel worried or stressed, your heart beats faster and more erratically. When you feel safe or peaceful, your heart tends to beat more slowly and regularly.
Visualize your breath
At least once a day (or any time you sense yourself getting overly anxious), focus your attention on the area of the heart. Slow down your breathing and visualize your breath going in and out through your heart center. Try to draw out your inhale and your exhale for at least five seconds each. Do this for a minute or two.
Activate the heart
To maximize results, while you practice this heart-breathing exercise, try to re-experience the feeling you have for someone you love; a pet, a special place, an accomplishment, etc. Or, focus on a feeling of calm or ease. No matter what might be happening at this moment, make an earnest attempt to experience this regenerative feeling inside of you. In doing so, you support your heart in sending calming signals to your brain.