Heart-Focused Breathing

Where it comes from

Many traditions place the heart at the center of practice, from the Christian Jesus Prayer, said with attention in the chest, to the Buddhist cultivation of warmth and kindness. In recent decades, researchers studying slow breathing and heart rhythm have taught a simple modern version that is easy for anyone to learn.

The method combines two things. The first is slow, even breathing, at around five or six breaths a minute, which is associated with a calmer heart rhythm. The second is a felt sense of gratitude or care, which turns the practice from a breathing drill into something warm. Many popular teachers, including authors such as Joe Dispenza, build their meditations on a similar idea.

It takes only a few minutes, and many people find it a reliable way to settle after a stressful moment.

How to practice

1. Sit comfortably and bring your attention to the center of your chest. You can rest a hand there if it helps.
2. Imagine your breath flowing in and out through that area.
3. Breathe slowly and evenly: about five seconds in and five seconds out.
4. Recall something that brings a feeling of gratitude or care: a person, a pet, a place, a kindness you received.
5. Let that feeling settle in your chest as you keep breathing slowly. Stay for a few minutes.

Tips

• Don't force the feeling. A small, quiet warmth is plenty.
• If nothing comes to mind, picture a simple thing you're thankful for today, such as a warm drink or a sunny window.
• This works well before a difficult conversation, or at the start of the day.

A note of care

This is a relaxation practice and is not a medical treatment. Breathe comfortably and stop if you feel lightheaded.