Family visits are usually a roller coast ride of emotions, and my recent three-week visit home definitely qualifies.
There was the sweet nostalgia of spending time with my ninety-one year old grandfather, the indescribable feeling of being there for my parents, and then the sadness of saying goodbye.
This visit was a great reminder of how important it is to slow down, take more deep breaths, and be present.
Because life keeps doing its thing, throwing out unexpected curveballs, and life is just so damn busy.
Your brain has to deal with millions of bits of information each day. It’s exhausting.
We get worn down by it, becoming more and more unresourceful as time passes.
While home, I researched relaxation techniques to help my Dad with his hypertension, which led to discovering the Institute of HeartMath, which then led to a couple of hours absorbing the art and science of connecting hearts and minds.
And even though I’ve been involved with personal development for many years, the impact of practices like meditation and breath-work on physical conditions still surprised me.
I fell in love with the following exercise because of its simplicity; it’s short, easy to follow, and you’ll feel the difference immediately.
It’s called Quick Coherence, a technique designed to shift your emotional state, sending positive emotions through your system fast, which then connects your heart with your brain.
“Coherence is the state when the heart, mind and emotions are in energetic alignment and cooperation.” – Dr. Rollin McCraty, Institute of HeartMath Research Director
A Simple Relaxation Technique to Connect Your Heart & Mind
Step 1: Heart Focus – Shift your attention to the area of the heart and breathe slowly and deeply.
Step 2: Heart Breathing – Keep your focus on the heart by gently breathing – five seconds in and five seconds out – through the area around your heart. Do this two or three times.
Step 3: Heart Feeling – Activate and sustain a genuine feeling of appreciation for someone or something in your life. Focus on the good heart feeling as you continue to breathe through the area of your heart.
I am always trying out new tools in my own life, and I knew this would help my Dad (who has been a Type A kind of guy for as long as I can remember!) learn to manage his emotional and mental state, and ultimately, his physical state. We were both inspired by the case studies shared by HeartMath, and began to practice together while I was home.
We sat in my parents sun-room in the morning, and I guided them through the exercise. And lest you think this doesn’t apply to you, it’s not just for hypertension; it will help anyone become more relaxed.
And HELLO, when you’re relaxed you make better choices, and are just generally more resourceful in life.
I spoke with my Dad today; he’s been doing the exercise the past week at least twice a day. His blood pressure has been consistently lower, and he’s feeling good. Best of all, he’s committed to practicing this regularly.
The truth is we sometimes need a wake-up call to fully commit to a change. And you have to be ready and willing to do the work, which I wrote about in Resistance is futile…or is it?
Just like I did with my Dad, I’d like to experiment with you in the coming week.
Here’s what I’d love you to do:
- Set up your day by doing the exercise in the morning.
- Do it again before bed to support more restful sleep.
Last night I did it while lying in bed, and I feel asleep before I got to step 3.
Bonus: Do it throughout the day when you feel any kind of stress or negative energy. It only takes a few minutes, but those minutes will make a big difference.
Hi Sandi,
Love that you’re using these techniques for your folks and yourself.
I first learned about Heartmath some years ago when I was coaching…I thought it was fabulous then and still do.
And now you’re given me a great reminder and incentive. I’m definitely going to bring these techniques back into my life.
Hi Sandi,
Love that you’re using these techniques for your folks and yourself.
I first learned about Heartmath some years ago when I was coaching…I thought it was fabulous then and still do.
And now you’re given me a great reminder and incentive. I’m definitely going to bring these techniques back into my life.
Sandi,
I’m so glad to read more about this. I just learned about Heartmath in a great movie I watched called I AM. I just loved what I heard and always wanted to look it up and do more. Isn’t it wonderful that your dad is open to new ways! My dad is opening up that way a little and I think he’s happier! I’ll try it esp. for the sleep part! I do an Andrew Weil sleep exercise if I wake up in the middle of the night now. It works wonders!!
xoxo
Betsy
Hi Sandi, thanks for sharing this! I haven’t heard of Heartmath before but I will check it out. It’s amazing how powerful our breath can be when we really pay attention to it. It’s such a self-nurturing exercise.
Beautiful, thank you!
Sandi,
Just was listening to a presentation where Heartmath came up. That was just yesterday. 🙂 Thanks for this technique. Very helpful!
-Victor
ElleSommer While reading the HeartMath book I was quite inspired by all the case studies, and amazed, because the techniques are so simple. When I talked to my Dad this week and he shared how much better he feels…well, that has definitely turned me into a raving HeartMath fan 🙂
Betsy at Zen Mama Honestly, I wasn’t sure he’d go for it when I brought it up, so I’m absolutely delighted at his results! I catch myself doing it now periodically throughout the day. I just put my hand over my heart (which has become a lovely anchor) and my breathing shifts instantly!
Hannah BWYA Yes, there is so much self love and nurturing in these simple practices. The HeartMath site is a wealth of resources, the best kind of rabbit hole to fall into 😉
Victor Schueller Wow, synchronicity once again, as I’ve had a few people mention they only just heard of HeartMath. Let me know what you think Victor – let’s spread the word, shall we? 😉
Sandi Amorim ElleSommer
Hi Sandi
All meditation techniques and breathing exercises are related.In fact the more you do different routines,the more you realise their similarity of purpose.I’ve been meditating for a long number of years and i can say that any one who’s into any form of meditation elevates their effectiveness in meeting the “curve balls” of life many times over.The institute of heart math has done well to combine technology with traditional spiritual practices and their work is laudable.
Eventually all such practices help increase our levels of consciousness,which is essentially one of the biggest payoffs,and we must endeavour to raise our consciousness throughout life.
Thanks
Mona
Great article and resources.Here is a great opportunity to be involved in some great meditations. https://chopracentermeditation.com/about-us
hi Sandi – I’m not familiar with this exercise but do incorporate meditation in my daily morning rituals. I like the focus on the heart in the exercise you’re describing. It’s similar to a kindness and love meditation practice. Not only do we reap the benefits of this kind of a practice but able to radiate vibrations of love out in to the world.
Vishnu’s Virtues It’s so simple and yet, it’s made such a difference for my Dad in the past couple of weeks. And yes, I love that while we’re helping ourselves, we are radiating positive energy and sharing love with the world. Makes me happy 🙂
Hello Sandi!
How are you travelling? Can you believe we’re on the cusp of December?
I thought you might like to know that I am hosting Reverb again this year. It’d be a privilege to have you join us.
Everything you need to know can be found at: http://www.katmcnally.com/p/reverb13.html
We kick off on Sunday and it is going to be AMAZING. Hope to see you there!
Kat xxx