Take a moment to focus on your breathing. Focus on the moment between inhale and exhale. Be present with that moment. Notice your chest rise and fall. As thoughts and feelings come to you simply acknowledge them and gently return your attention back to your breathing. As you begin to relax and be mindful of your breathing begin to tune into your heart. Visualize your heart in the front of your mind. What does it look like, feel like and sound like? Begin to really be present with your heart visualizing it as you breath deeply and further relax your body and mind.
As you do this the heart will naturally calm you as a mother rocking a child to sleep. The heart beats attune themselves to one another and a bonding occurs. Oxytocin and other hormones are released. In heart breathing your attunement to your own breathing and heart can dramatically calm your central nervous system and neurological process. Several of my clients have been able to fall asleep and soothe themselves effectively with this technique. From urges for food, drugs, PTSD symptoms and anxiety a person can tap into the power of their own heart and body to acquire relief.
I often have couples do this as well as a way to soothe themselves, learn to down regulate difficult emotions and racing thoughts. It helps them bond and attach to one another in a nonverbal way. It is powerful. Place your head on your partners chest and use their heart beat. Take turns. Allow silence and gently move yourself back into present awareness when struggling with racing thoughts and emotions. Tune into your breathing and visualize the heart.
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