Breathwork and Emotional Balance: The Science of Heart Coherence
Exploring Breathwork Techniques and Their Benefits for Personal Transformation
In a world that's constantly changing, it's no wonder stress, anxiety, and overwhelm have become all-too-familiar companions. As humans, we often struggle with changes we can't control.
We're familiar with the uplifting power of emotions such as joy, compassion, love, and appreciation. These emotions not only make us feel better but also foster productivity, kindness, and a sense of ease in our lives. Whereas emotions like anger, frustration, hate, and feelings of lack create a mental state that is less pleasant and often leads to heightened stress and unkind behaviours.
We also know that when the brain is stressed, when it is overwhelmed, when there is chaotic thinking, it is much harder to make rational and logical decisions. It is much harder to remember things and it is certainly much harder to communicate effectively, rationally and calmly.
But what if I told you that one of the simplest and most effective ways to shift these overwhelming feelings lies within intentional breathing and the intelligence of your heart?
It's a journey of discovering heart coherence, a transformative practice that can help you manage and even reduce stress, anxiety, and overwhelm.
But this journey is not a solely metaphysical concept; it's deeply rooted in science, in the delicate dance of the central nervous system, heart rate variability, and the intricate chemistry of our bodies.
The Heart's Remarkable Influence: A Symphony of Signals
Research from the HeartMath Institute shows that there are more messages that get sent from the heart to the brain, than the brain to the heart. The quality of these signals profoundly affects how your brain functions, and your brain interprets these heart signals to shape how you feel. So, when you shift the rhythms of your heart, you directly influence how you experience stress, anxiety, and overwhelm.
The Neurological Choreography of Emotions: The Role Of Conscious Breathing
Imagine your central nervous system as a conductor, directing a grand orchestra of sensations, emotions, and responses. At the helm of this orchestra is the autonomic nervous system, divided into the sympathetic and parasympathetic branches.
The sympathetic system initiates the famous "fight or flight" response, while the parasympathetic system invokes the calming "rest and digest" state.
In the midst of everyday challenges, stressors, and emotional triggers, the sympathetic nervous system often takes the lead, unleashing a cascade of responses, including the release of cortisol and adrenaline—the stress hormones, which is the body's natural way of preparing to deal with threats or challenges, whether they are physical, emotional, or psychological.
These stress hormones help to mobilise energy and resources, increase alertness, and prepare the body to respond to the stressor. Under the influence of stress hormones, your mental focus often narrows. With cortisol and adrenaline coursing through your body, you tend to stay on high alert. Your brain becomes overly vigilant, striving to predict, control and force outcomes to enhance your chances of survival.
In a state of heightened alertness and survival mode, your attention frequently shifts to external stimuli—text messages, social media, work, family, TV, news, shopping.
This leads to an incoherent and disorganised operation, much like a group of musicians playing out of sync. And, chronic or prolonged stress can lead to excessive stress hormone production, which can have negative effects on various aspects of health, including immune function, metabolism, and emotional well-being.
Recognising the Signs of Incoherence: Stress Regulation
In the modern rhythm of life, where we’re constantly bombarded with information from every angle, finding moments of tranquility can feel like chasing a rainbow… It's easy to find ourselves entangled in the web of stress, anxiety, and emotional burnout.
These emotions hold sway over our well-being, influencing not just our thoughts but also our physical health. This intricate dance of emotions, interwoven with our body's physiological, neurological and psychological responses, finds its expression in the concept of heart coherence.
Imagine heart coherence as a state where rhythmic breathing and increased heart rate variability (HRV) lead us to feeling tranquility, emotional balance, and even heightened cognitive function. Yet, what occurs when this symphony loses its harmony? What are the signs that our heart and emotions are no longer in sync?
Signs of Heart Incoherence:
1. High Stress Levels: If you find stress to be a constant companion, you might be experiencing heart incoherence. Even minor stressors can trigger intense reactions, leading to a perpetual state of hypertension and unease.
2. Anxiety and Panic: Racing thoughts, excessive worrying, and a constant sense of apprehension become your companions.
3. Difficulty Relaxing: You may find it difficult ‘switching off’, leaving you tired and fatigued. Sleep is compromised, affecting both your emotional and physical resilience.
4. Emotional Burnout: Emotional rollercoasters, mood swings, sudden bouts of sadness, and an inability to manage emotional responses become the norm.
5. Physical Symptoms: Headaches, elevated heart rate, tense muscles, digestive issues, and even pain can manifest as tangible signs of an imbalanced emotional state. Furthermore, chronic stress can weaken your immune system, making you susceptible to illness.
6. Concentration and Coping Challenges: Minor stressors can feel insurmountable, and you might find it hard to stay focused and concentrated on even the simplest tasks
7. Fatigue and Low Energy: The constant state of imbalance drains your energy. You feel fatigued, your motivation disappears, and your engagement with activities diminishes.
8. Emotional Vulnerability: Emotional resilience—the ability to bounce back from adversity—becomes a rarity. You may struggle to handle setbacks, dwelling on negative emotions for prolonged periods.
Restoring Coherence: Intentional Breathing
Recognising these signs is the first step towards reclaiming Heart Coherence. Heart coherence isn't an abstract idea; it's a tangible state that affects every cell within your body. Acknowledging the symptoms of heart incoherence empowers you to take control of your emotional well-being and seek the tools to restore coherence.
Harmonising Heart Rate Variability: The Heart's Secret Rhythm
Imagine Heart rate variability (HRV) as the heart's unique rhythm, the variation in time between successive heartbeats and research shows that a higher HRV is a sign of a healthier and more adaptable nervous system, leading to emotional resilience and balance.
But how does conscious breathing influence HRV?
It's a beautiful dance between breath and heart… And as you engage in breathwork techniques like deep, intentional heart coherent breathing, the neural receptors in your lungs pick up aspects of the overall quality of your breath and relay this information to the part of your brain that is in control of your emotional state.
In response, your brain orchestrates a symphony of commands, slowing down your heart rate, increasing your HRV, down regulating stress hormones like cortisol by up to 20%, allowing blood to flow back to the creative centres of the brain and entering into heart brain coherence.
Benefits Of Heart Coherence:
Reduced stress perception
Enhanced mental clarity
Increased emotional stability
Quieter internal dialogue
Improved decision-making
Unleashed creativity
Heightened inner peace
Lower blood pressure
Enhanced hormonal balance
Heart Coherent Breathing: A Simple Breathing Practice
So how do you create heart brain coherence?
The Heart Math Institute has conducted hundreds of studies and have found that the quickest way to induce a state of heart brain coherence is to breath at a pace of 5 seconds in and 5 seconds out. Slowing the breath right down to 6 breaths per minute (BPM) and incorporating positive thoughts and elevated emotions to create a harmonious internal state.
They have also found that within 5-10 minutes of Heart Coherent Breathing, you can lower the stress hormones by up to 20% while signalling the release of ‘feel good’ hormones related to states of joy, compassion, love and appreciation which can all last up to 4hrs.
So just imagine if you were to practice this simple breathing technique for 5-10 minutes, 2-3 times per day…
Just imagine what would change!
A Journey to Clarity: Heart Coherence in Action
Let's explore how to practice heart coherence:
You can complete this practice with either your eyes open or closed (if possible it’s best to start with your eyes closed to help shift your focus inwardly).
Focus your attention on the area of your heart.
Imagine your breath flowing in and out of your heart space, consciously breathing at a pace of 5 seconds in and 5 seconds out.
Bring to mind an elevated emotion—like care, appreciation, love, or gratitude—and truly feel it.
With every breath, intensify this emotion, letting it spread throughout your body and beyond.
Practical Tips for Heart Coherence:
Practice nasal breathing for increased oxygen and synchronization of brain activity.
Aim for a balanced breath—5 seconds in, 5 seconds out (about 6 breaths per minute).
Relax your belly and maintain a smooth, sustained breathing pattern.
Heart coherence not only supports mental and emotional but also enhances cognitive function and even strengthens the immune system. As you continue your breathwork practice, remember that you're not just breathing; you're recalibrating your longterm well being.
The breath becomes your sanctuary, a place where you honour your emotions as messengers...
You acknowledge the dance between parasympathetic and sympathetic systems…
Your breath is both your guide and your destination…
It's the key that unlocks the door to where you harness your body's innate intelligence, and where you develop emotional resilience, performance and well being.
Discover How Breathing Can Transform Your Life
Your breath is more than just an automatic bodily function—it is a gateway to your inner wisdom and wellbeing.
Lowered Blood Pressure and Heart Rate: Controlled breathing can lead to reduced blood pressure and heart rate, promoting cardiovascular health.
Reduced Levels of Stress Hormones: Breathwork can help lower the levels of stress hormones in the blood, leading to a greater sense of calmness.
Improved Immune System Functioning: Regular breathwork practice can strengthen the immune system, helping the body be more resilient.
Enhanced Emotional Control: Breathwork enables better emotional regulation, helping individuals manage anxiety and other emotional challenges.
Improved Cognitive Function: By changing brain function, breathwork can enhance cognitive abilities, such as focus and mental clarity.
As a professional breathwork practitioner, I've witnessed the profound positive impact it can have not only in my own life but for countless others as well. From managing stress and anxiety to achieving emotional regulation, healing past trauma and enhancing cognitive function, breathwork offers a holistic approach to personal growth and transformation.
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