Anxiety Self Help From the Heart
Of all the anxiety remedies, Heart Breathing is one of the most powerful and effective for retraining your mind and body to react to life with calm instead of anxiety.
This method will give you a simple tool for coping with anxiety.
In these anxious times, we all need something we can do to calm anxiety.
When you are faced with the escalating financial meltdown, nature disasters, ongoing international wars and personal challenges, it’s difficult to remain calm, healthy and resourceful.
This heart-focused breathing method is adapted from the method created by Doc Children, of the Institute of HeartMath.
Emotions and the Body
Emotions have a powerful effect on your body.
We label emotions as positive and healthy or negative and unhealthy. The reason for this is partly due to the effect emotions have on our body.
Some positive emotions are love, appreciation, compassion, gratitude and joy.
When we feel those positive emotions, the body’s two nervous systems – the sympathetic and parasympathetic nervous systems move into sync with each other.
The organs and glands work together in greater harmony. Our heart’s rhythms become smooth and even.
This all affects our brain. Planning, creative thinking and decision-making all become easier when we are feeling positive emotions.
You can see why those emotions are called positive or healthy emotions.
Victims of Our Emotions
We can often feel as if we are a victim of our emotions – unable to change them in any way.
But it is possible to learn techniques that give you the power to transform emotions from negative into positive.
When you can do that, you’ll have the power to create greater health, happiness and success in your life.
It is said that the skills needed to create positive feelings in yourself can have a more important influence on your success than your IQ.
Popularity of Heart Breathing
Heart-focused breathing is one of the anxiety remedies being taught by nurses, doctors and in clinics throughout the world.
It can be a life-saver in a time of crisis or any time you are feeling anxious.
This method helps you shift the stress emotions more quickly and even reset your stress tolerance baseline.
This means that you will become increasingly able to remain calm in the face of challenge.
The Heart Breath Practice
Step One: Pacing
Breathe in for a count of six.
Match your count to your breath and allow your count to elongate as your breathing slows.
Exhale for a count of six.
Step Two: Breathe From Your Heart
Imagine your breath coming in and out from through the center of your chest, in the heart area.
Step Three: Inhaling Positive Emotion
While inhaling into the heart, imagine a memory, scene or image that evokes a feeling of appreciation, gratitude, joy or love in you.
You can do this with one or both hands on your heart area if that helps you maintain your focus on breathing from the heart.
Step Four: Calm and Connected
As you exhale, think the words, “Calm and Connected.”
Do this Heart Breath for seven minutes.
Finding Your Heart Connection
The positive emotion is one of the main reason this is one of the most powerful of the anxiety remedies.
For the Heart Breath to work, you must truly feel this sense of calm and connection. Any positive emotion will work: joy, optimism, peace, love, appreciation, gratitude, freedom, etc.
Here are some ideas, to help you generate a list of possible sources of these positive emotions.
Appreciation or Gratitude
You can appreciate anything in the world – from the tiniest and most seemingly inconsequential, to the most global and seemingly signicant. The object isn’t important. It’s the emotion of gratitude or appreciation we are aiming for.
Here is a short list of appreciation or gratitude possibilities:
- a friend or loved one
- a tree
- home décor
- animals of the world
- planet earth
- your car
- your body
- your heart
- your computer
- the children in your life
- Your spiritual guidance
The emotion of love is one of the most powerful for helping the heart achieve a regular, calm rhythm.
Here are some possible events that may trigger he feeling of love inside you.
Please generate your own list from your life events or from your imagination.
- Birth of a child
- Holding a baby
- Playing with a pet
- Connecting with nature
- Connecting with God or other spiritual beings
- Powerful sexual experience of love and connection
- Being held or comforted by someone you love
- Holding or comforting someone you love
- Memory of the love you hold for a person or animal
- Your love for nature or the earth
Example of Heart Breath in Action
Begin by imagining you are breathing into and out of your heart.
Count to six as you inhale and again count to six as you exhale. This will help you make your breathing more regular and your heartbeat will follow.
Focus on your Heart Connection. Imagine a scene or memory as clearly as you can.
Get as many of your senses as possible involved. See it, hear it, feel it, taste it, smell it.
Fill your senses with your Heart Connection while imagining your breath coming in through your heart.
On your exhale, say the words “calm and connected.” Feel your body relaxing as you feel the heart connection.
Continue this process for seven minutes.
This is just one of the many anxiety remedies I’ll continue to share with you on this site. I welcome any questions or requests.