Learn to Be with (Breathe with) Your Heart.

At the suggestion of an acupuncturist I love, I recently started checking out the HeartMath Institute and started using some of their techniques to engender the physiological state that they identify as “coherence.” 

“Coherence is a physiological state in which the heart, brain and nervous system are in sync….using your heart, the most powerful generator of rhythms in the body, to synchronize the brain and the nervous system” ~HeartMath Institute, 7 Days to Greater Coherence program 

The quickest way to coherence (sometimes called a “flow” state or a state of relative relaxation and ease) is to bring your attention to your heart, and then to begin breathing in and out into the heart space in a slow, steady rhythm. 

In yoga, this breathing practice is called “Sama Vritti” or “same/equal” “fluctuations.” 

Sama Vritti is often done for a count of 4, or 5, or occasionally 6. A count of 4 meaning that you breathe in for a count of 4, and out for the same count of 4. 

Research, such as that done by science writer James Nestor in his excellent, amazing book Breath: The New Science of a Lost Art (which is actually a surprisingly thrilling read; I highly recommend this book!), suggests that breathing in for about 5.5 seconds and breathing out for about 5.5 seconds is a physiologically beneficial pattern for calming anxiety and even extending your life. 

One caveat here–if you are gasping or struggling when breathing in and out for a 5 or 5.5 count, please stick with a breath count of 4 in and out until that’s comfortable; there is no physiological advantage in struggling to breathe. 

Fun fact: you can also type the words– 

breathing exercise 

into google, and an animation will pop up that gives you a visual timer of a 5.5 count breath in and a 5.5 count breath out that you can breathe to. 

If you’re especially stressed at work, or just need a break, try breathing with this app. Or simply try breathing in and out for 4 or 5. You might instantly feel better.

While the heart, the emperor/emperess in Chinese Medicine theory, sets the rhythms for the body, setting the electromagnetic field and commanding the blood, the lung is often described as the prime minister, orchestrating the movement of qi (prana, breathe, energy, life force), and carrying out the direct orders of the heart. The heart sets the tone and the lung leads in embodying the vision of the heart.

The next time you’re feeling stressed or dulled or disconnected, try dropping into your heart and breathing in a steady even breath in and out. Don’t overthink it. Just allow yourself to breathe.

And if it’s hard to feel your heartspace, that's ok. You can go ahead and bring a hand to the heart, or simply just notice the center of your chest. 

Connecting to the heart allows us to connect to our own wisdom, and to move from thinking to feeling, to take a step towards our own inner knowing.

May your heart be gentle and free.