Surefire Stress Relief: Breathing Through Your Heart

How different would your life be if you could intentionally shift yourself out of tension and anxiety into a relaxed, clear-minded state in just thirty seconds?

A couple of weeks ago, I got on a conference call about an investment opportunity in my company, HeartMath. The consultant on the call, who had been a CFO of two public companies, said it had been a strained morning for him. “I really need to chill,” he admitted at the start of our call, so I offered to guide him virtually through our Heart-Focused Breathing© technique as a way to help him de-stress. He agreed.

“Focus your attention on the area of your heart,” I said. “Let go of whatever you’ve been thinking or doing. Pretend your breath is flowing in through the area of your heart and out through the area of your heart.” I began to feel him settle down into breathing slowly and easily. After a pause, I continued: “Now, focus on someone or something in your life you really appreciate and feel gratitude for while continuing Heart-Focused Breathing©.” Some 15 seconds later, he said, “Wow, I feel so different. This stuff really works.” My investment advisor, who’s been working with HeartMath for nearly a decade, was also on the line. She’d heard similar stories before, but this was the first time she’d witnessed a senior executive in her own field make such an immediate change. She was so astonished at the impact that, at our next in-person meeting, she said, “If that technique can do that for him, this can change the world!” She’s since become an even bigger believer and evangelist of our work.

Next – More on Heart-Focused Breathing

man with children

Our research at HeartMath has shown that Heart-Focused Breathing© can help people quickly reduce stress – and in this day and age, that’s the only way most people are willing to try. This technique may be used in everyday stress, anger, anxiety and emotional overload or in times of acute crisis, where it’s especially helpful. It works because the exercise helps you change stress-producing attitudes and reset your stress set point. You are actually changing your heart rhythm pattern and calming your autonomic nervous system. By focusing on your heart, you’re taking energy away from the undesirable emotions. You generate a positive attitude or feeling which starts to shift the signal the heart sends the brain so the brain response is different. It changes your physiology to move into heart-brain coherence and alignment.

So if you find yourself feeling angry, mildly depressed, anxious or otherwise stressed, try this easy, free and quick technique for yourself to refuel your system:

Shift your attention to the area of your heart. Imagine your breath passing in and out through your heart area or the center of your chest as you slowlygraph inhale and exhale. Breathe in an attitude of calm and balance as if you were taking in an emotional tonic that takes off the rough edges. You can also try breathing in a feeling of gratitude or compassion – or whatever attitude you find most soothing. As you shift into the positive feeling, notice when you feel the release. You will likely feel genuine appreciation or compassion and the former uncomfortable physical sensations replaced by comforting, relaxed ones.

This exercise can be done in a quiet place or while walking, jogging, or – once you get familiar with it – even participating in a conversation.

I use this technique whenever I notice I am stressed to reboot my inner computer. Then I come back into balance and have more clarity about my next steps.


Lynn C.
Past Member 4 years ago

I love it when the advice starts off with "Let go of whatever you've been thinking and doing".... That's the problem! That ol' race-car brain, going round and round....

Lynn C.
Past Member 5 years ago


Val M.
Val M5 years ago


Chinmayee Jog
Chinmayee Jog5 years ago

Thanks for sharing! Heartmath is so congruent with ancient meditation techniques :)

Kayleigh Harter
Kayleigh Harter5 years ago


Misha Fox
Misha Fox5 years ago

Breathing is such a simple way to restore balance to our lives :)

Loesje vB
Loesje Najoan5 years ago

Interesting. Thank you for sharing Deborah.

Joel Romp
Joel R5 years ago

oh wow, this actually i have been waiting for something like this. this is so simple and awesome thank you!

Elena T.
Elena Poensgen5 years ago

Thank you :)

Vincenzo Correale
Yumana Yunes5 years ago