Managing Stress and Anxiety Using Heart Breathing

“Managing Stress and Anxiety Using Heart Breathing” written by Guest Contributor.

“When the heart gets into prayer,
every beat of the heart creates a miracle.” Yogi Bhajan

Looking for Ways of Managing Stress and Anxiety?

Are you struggling with managing stress and anxiety in your life?

We are living in a fast-paced world of change today and there are all kinds of stressors that can bind us and block us. Even the good changes like a new relationship or a much-anticipated move can cause “good stress.” The ability to adapt in these times of change is critical to our health and happiness.

In small doses, stress has its advantages. For instance, who doesn’t love the energy high of starting a new project or new relationship? It can give you the energy to help motivate you to reach your goals.

However, the stressors that are chronic and cause negative emotions can over time break us down and lead to premature death.

It can be worries about money or health or you may have guilt or shame about your past. Anything that causes negative emotions like frustration, anger or worry.

Stress Triggers

One of the reason this is so damaging is that this kind of stress triggers a fight-or-flight response. Your body is continually getting flooded with chemicals like epinephrine, norepinephrine, and cortisol.
Over time, this can weaken your immune system causes disease and early.

It causes high blood pressure, fatigue, depression, anxiety and even heart disease. In particular, too much epinephrine can be harmful to your heart.

It prevents us from thinking clearly and tapping into our ability to problem solve and make decisions easily.

It’s no coincidence that in today’s society the leading cause of death in the U.S. is heart disease

What is of one of your stressors now?

Is there one that comes to mind?

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A Technique for Managing Stress and Anxiety

I would like to share with you a simple heart breathing exercise that can help.

We learned this life-changing technique at a Gregg Braden event in Sedona Arizona.

You can use it anytime anywhere throughout the day when you start to feel overwhelmed.

It’s called “Heart Breathing“.

It’s best if you can do this in a quiet comfortable setting, but it’s not necessary.

If you feel stressed in traffic or in line at the grocery store you can practice this exercise to get the healing benefits.

1. Heart Focus: Focus your attention on the area around your heart.


The heart is located to the left of the breastbone (sternum) and between the lungs. You can focus on that general area in the center of your chest.

Breathe a little deeper than normal, in for 5 or 6 seconds and out 5 or 6 seconds. You may find that placing your hand over your heart helps you maintain your focus there, but is it is not necessary.

You can either use your palm over your heart or place your thumbs against your chest with your hands in a prayer position. Whatever feels the most comfortable.


2. Heart Breathing: Now imagine while breathing that you’re doing it through your heart.

Picture yourself slowly breathing in and slowly breathing out through your heart area. The breaths should be long and slow, 5 seconds in and 5 seconds out. Both visualize and feel as though your breath is being exhaled from your heart.

When you do this, you are actually pouring energy out from your amazing heart chakra!

If a stressful situation comes to mind notice if it makes you feel tight or contracted and then feel yourself directing this pure heart energy out to your stressor.

Now imagine holding someone or a pet that you care for in a warm embrace. Or if you prefer to think of something you appreciate or are grateful for; Feel the care and compassion you feel for what you are focusing on. Continue to breathe through your heart space for a few more breaths feeling the positive emotions flood your body.

Maintaining your focus and breathing through the heart area leads you naturally into a state of ease. When you’re ready to proceed with the rest of your day, you’ll do so with more energy and resilience for future challenges

The scientific term for this simple and quick tool is psychophysiological coherence: Ever heard of it?

Keep reading.

Physiological Coherence

“Coherence is the state when the heart, mind, and emotions are in energetic alignment and cooperation,” according to HeartMath Institute Research Director Dr. Rollin McCraty. “When the physiological coherence mode is driven by a positive emotional state, we call it psychophysiological coherence.”

Here are just a few more of the benefits of practicing this simple healing technique on a regular basis:

  • Relax and calm you
  • Regulate the body’s pH (acid/alkalinity), which affects your ability to handle a stressful situation
  • Stimulate the production of good chemicals (endorphins) in the brain
  • Give clarity, cool-headedness, and positivity
  • Aid in releasing blockages in meridian energy flow
  • Activate and cleanse nerve channels
  • Aid in speeding up healing, emotional and physical
  • Aid in breaking subconscious undesirable habit patterns and addictions
  • Reduce insecurity and fear
  • Restores your aura and affects all of the auras around you

Heart Breathing is a Way of Managing Stress and Anxiety

If you want to feel more at peace, uplifted and alive practiced this type of heart breathing as many times as possible throughout the day.



Your heart thanks you!


P.S. – If you like this post, feel free comment down below and/or share on Facebook.

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Managing Stress and Anxiety Using Heart Breathing

Author: Mike Marko
Click here to contact Mike

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