HEART-FOCUSED BREATHING TECHNIQUE

The heart-focused breathing technique can guide you to a state of ease in just a few minutes. The scientific term for this simple and quick tool is psychophysiological coherence.

Coherence is the state when the heart, mind, and emotions are in energetic alignment and cooperation," according to HeartMath Institute Research Director Dr. Rollin McCraty. "When the physiological coherence mode is driven by a positive emotional state, we call it psychophysiological coherence."

1. Heart Focus: Focus your attention on your heart area. Breathe a little deeper than normal, in for 5 seconds and out 5 seconds. Repeat 18 complete inhales and exhales (inhale for 5 seconds, and exhale for 5 seconds is one complete breath, repeat the cycle 18 times). Per minute you are breathing for 6 complete inhales-exhales. When you breathe for 18 complete inhales-exhales, you are creating a psychophysiological coherence for 3 consecutive minutes. You may find that placing your hand over your heart helps you maintain your focus there.

2. Heart Breathing: Now imagine while breathing that you’re doing it through your heart. Picture yourself slowly breathing in and slowly breathing out through your heart area. (Maintaining your focus and breathing through the heart area leads you naturally into a state of ease. When you’re ready to proceed with the rest of your day, you’ll do so with more energy and resilience for future challenges.)

3. Optional: HEART-FOCUSED BREATHING TECHNIQUE + PRAYER:

RUKHA D’KOOSHA - CONSCIOUS BREATHING:

To find the key to the Kingdom of Heaven we need to look at the next concept of the Aramaic psychology language: The Holy Spirit: Rukha d’Koodsha.

The very sound of the Aramaic phrase Rukha d’Koodsha releases the third part of the Trinity. Rukha d’Koodsha cancels out every consequence of our mistakes and prepares us to live righteously and in the heavenly stream of existence (Jhon 14:26).

Heart-focused breathing technique + Prayer: Focus your attention on your heart area. Breathe a little deeper than normal, in for 5 seconds and out 5 seconds. You may find that placing your hand over your heart helps you maintain your focus there. While you inhale pronounce out loud and mentally: Rukha d’Koodsha or The Holy Spirit. Now imagine while breathing that you’re doing it through your heart. Picture yourself slowly breathing in and slowly breathing out through your heart area.

After completing the 18 complete inhales and exhales, let yourself dive deeper in silence.

4. Additional Reading:

SCIENCE OF THE HEART. Exploring the Role of the Heart in Human Performance.

Attributes of the Holy Spirit: The Holy Spirit produces behavior traits that are representative of Jesus, Yeshua. The apostle Paul referred to these characteristics as the fruit of the Spirit. “The fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control” (Galatians 5:22-23).

BIOFEEDBACK

5. Course: HEART RATE VARIABILITY BASICS

Physiological Mechanisms and Assessments by HeartMath Institute with Rollin McCraty, Ph.D.

Course Modules:

1. HRV Basics 12:37

2. Heart-Brain Communication 23:40

3. Physiological Mechanisms and Frequency Domain Analysis 24:47

4. Time Domain Analysis of HRV 04:30

5. Clinical Applications 12:17

6. HRV Assessment Considerations 17:51

7. Short-Term HRV Assessments 09:12

8. 24-Hour HRV Assessments 27:56

6: APP: HeartRate+ Coherence PRO

THE WHEEL OF HEALTH TO OPTIMIZE YOUR WELL-BEING

7: Prompts, goals settings + journaling:

The first step in creating your plan is to complete a personal health inventory to assess where you are now and where you want to be. Below you will find some of the goals settings and prompts we will explore in our next session:

1. How do I picture my best health?

2. How would I like to feel and look?

3. What activities would I like to be able to do?

4. What is most important as I think about the picture of my best and optimal health?

5. What area(s) of your health would you like to focus on now?

6. What specific long-range outcome(s) would you like to achieve?

7. What are the biggest challenges you are facing right now?

Have any questions? Please send them to gina@iaminthesilenceoftheheart.com 48 hrs before our next meeting :)