As a pursuer of wholly living, I live a life of discipline giving me the freedom to enjoy the life I've created for myself. Even so, I still feel like I'm stuck in a rut sometimes, yearning for big things but spinning my wheels. Argh!! Well, I've got some fantastic news for you and me both! Big results come from small consistent changes. It seems we all know that cerebrally, and, we have seen it work in other people - especially children, but find it hard to stick with things long enough to see them pay off.
Let me share one small thing you can do right now that may produce enough good results today to make you want to do it again. But the real payoff is with consistency because it produces profound results for those who stick with it. It's one of the most powerful tools in my coaching arsenal and is one of the simplest: HeartMath's heart-focused breathing technique.
By calming the heart, you calm the brain. And this my friends is a great first step to better brain health.
The simple techniques taught by HeartMath are all based on science. Discovering how the magnetic field of our heart interacts with others and how our magnetic field affects the earth's magnetic field is fascinating! The US Military, Hewlett Packard, Motorola and schools are just a few of the organizations who've adopted HeartMath techniques.1
Picture this: You're on the path to a happier, more fulfilled life, where you think more clearly, improve your productivity and enjoy healthier relationships - and all it takes is a few deep breaths! Sounds too good to be true? Well, it's not! Let's dive into the magic of heart-focused breathing and how it can create monumental changes in your life, including lowering your blood pressure.
Tapping Into the Heart's Wisdom
The heart is not just a pump; it's an intelligent organ and its rhythmic pattern is indicative of your emotional well being. By engaging in HeartMath's scientifically researched and proven heart-focused breathing, you synchronize the rhythm of your heart with your breath. It takes less than five minutes and the result is a feeling of being calm, cool and collected. Emotional balance, clarity and better self-regulation are a few of the many benefits.2
Reduced Stress and Anxiety
By focusing on your heart's rhythm, you activate your body's natural relaxation response. It's like your own mini-vacation for the mind! Over time, this practice can help reduce stress and anxiety. Some of my peers, by using heart-focused breathing, have been able to get off their blood pressure medication under their doctor's supervision, others have quit using their night guards because their TMJ has gotten better.
When you practice heart-focused breathing, you'll find yourself better equipped to handle challenging situations. This newfound emotional resilience can transform your relationships, leading to more authentic connections with others.
Greater Intuition and Creativity
As you continue heart-focused breathing, you'll notice an increase in your intuition and creativity. The heart's wisdom can guide you to make decisions aligned with your true desires and passions.
Simplicity Is Key
Heart-focused breathing is the most simple breathing technique imaginable. It can be done with eyes open or closed. In a sea of people, a quiet room or in the middle of a tense business meeting.
To start, aim for 3 minutes, 3 times a day when you are alone. This will get you in the habit and teach your body how to comply quickly when you are out and about or in a tense meeting. Repeat these words to yourself as often as you need to in order to stay focused on your breath:
Focus your attention in the area of the heart. Imagine your breath is flowing in and out of your heart or chest area, breathing a little slower and a little deeper than usual. Find an easy rhythm that is comfortable for you.
With practice, you'll teach your body what it feels like to be calm, cool and collected and it will become easy for you to practice heart-focused breathing when you need it most - because you can practice it anytime, anywhere. When you're on the road, getting poor customer service or when your partner is ranting, you can stay calm!
Here's a DIY Pumpkin Spice Room Spray recipe to make your heart-focussed breathing an aromatic pleasure! Plus it has some awesome health benefits! Cinnamon Bark is an air cleanser keeping the germs at bay! Bergamot is a mood lifter, Cardamom is calming and Nutmeg helps regulate cortisol levels. To make this recipe a diffuser recipe, just reduce the number of drops to 2-3 each.
Remember, it's the small, consistent changes that lead to profound results. Three minutes Heart-focused breathing several times a day is a perfect example of this. If you're so inclined, it's really fun to watch your progress on a personal biofeedback monitor!
In just a few minutes a day, you can unlock the goodness within your heart and pave the way for more big, positive changes that also come with small consistent steps. For now, enjoy the process of heart-focused breathing!