Heart Breathing is a gentle, powerful practice that helps regulate the nervous system, deepen emotional awareness, and reconnect you to the wisdom of your body. It’s simple enough for anyone to try, and profound enough to return to again and again.
There’s no need for mantras, mudras, or complex techniques. Just your breath, your awareness, and a willingness to slow down.
How to Practice Heart Breathing
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Find a quiet space.
Sit or lie down comfortably. Soften your gaze or gently close your eyes. -
Place one or both hands over your heart.
Feel the warmth of your palm, the steady rise and fall of your chest. -
Begin to breathe slowly and intentionally.
Inhale through your nose for a count of 4…
Exhale gently through your mouth for a count of 6.
(Or whatever rhythm feels natural.) -
Imagine your breath moving in and out of your heart.
As if your heart itself were breathing — expanding on the inhale, softening on the exhale. -
Stay with this for 3–10 minutes.
Each breath invites you deeper. Each moment, a softening. A return.
If thoughts arise, let them pass. Bring your attention back to your heart, again and again.
Why It Helps
Breathing this way activates the parasympathetic nervous system — shifting you out of fight-or-flight and into a state of calm and receptivity. Heart-focused breathing has been shown to support:
- Emotional regulation
- Heart rate variability (HRV)
- Mental clarity
- Greater access to compassion — for yourself and others
But beyond the science, there’s something ancient about this practice.
When you breathe with your heart, you remember you are human. Alive. Whole.
✨ Try it now.
Just one minute.
Put your hand on your heart. Breathe.
That’s all it takes to begin again.