![]() Trying to shift to a positive attitude of appreciation, compassion or love will increase your coherence. It requires you to plan ahead by choosing a positive emotion to focus on, like appreciation, love, or compassion. Attitude Breathing can lessen the intensity of negative thoughts and emotions so they have less power. It is suggested to practice this tool whenever you feel frustrated, angry, or agitated. HeartMath has developed a tool called Attitude Breathing. As a result, you learn to access your higher brain functions and think more coherently. In other words, you change the information going from the heart to the brain. By practicing shifting heart rhythms right when you feel anger or frustration, you can harness the physiological power of anger. When you shift your heart rhythms into more coherence, you also shift your emotions into more coherence which then brings the autonomic nervous system into balance. The heart provides an access point from which these system-wide dynamics can be profoundly impacted. It influences brain processes that control cognitive functions, the nervous system, and emotions. The heart is a primary generator of rhythm in the body. ![]() Thus, HeartMath provides you tools to slow down your emotional reactions. In addition, HeartMath has proven that people who learn to generate balanced coherent heart rhythms will experience more balanced emotions. Below are six steps that can help you build a habit through frequent practice that can help you listen to your intuition and share your appreciation.HeartMath has demonstrated that negative emotions create disordered heart rhythms which then trigger increased levels of emotional distress. Practice Makes Perfect Like a gratitude journal, yoga, or learning to run a marathon, the saying “practice makes perfect” applies. Taking a short amount of time each day to remember all we have in our lives and our experiences. This is a lot like creating the habit of a gratitude journal. The more we can do this for ourselves and towards others, the more we can recognize gratitude and share our appreciation. By quieting the mind and maintaining a caring connection with our hearts we can help share appreciation and caring thoughts to ourselves and others around the world. These techniques can help you discover that you have your own internal resources of regeneration and appreciation. This can be like a big mental hug, thank you note, or bouquet of emotional flowers. As you hold onto that appreciation and gratitude, gently think about sending those feelings to yourself and others. Lastly, focus on a feeling of appreciation for someone or something positive for 5-15 minutes. This helps us to focus and as a reminder of the feelings of appreciation, love, and care for all that we have. We can do this by placing a hand on our temple or forehead, then moving it to our heart. Try shifting your attention from your mind to focusing on your heart. Rather than trying to fix something or set emotions off to the side, we suggest recognizing and appreciating the experiences at a deeper level. Heart-Lock In The next tool is the heart-lock in technique. If your feel stress, if your are doing yoga, or even before bed to release and appreciate the day and all it has brought forward. It can be done in just a few minutes at any point of the day. Heart-focused breathing should not take a chunk of your day. ![]() Even if your start with 3-4 seconds long, with practice your will get better and be able to establish a rhythm that is extended and smooth. Each breath stage should be a smooth and comfortable 5-6 seconds in length. If it helps to place your hand over your heart, then we encourage your to do so in an effort to promote and develop your self-care experience. Almost like in meditation, there is a rhythm of breathing in and releasing the breathe while imagining that breath going through the heart area of the chest. ![]() “You still breathe with your lungs … but HeartMath places great emphasis on the heart.” ( HeartMath) Heart-focused breathing is when we direct our attention to our heart area and breathe more deeply than normal. Each expansion gently stretches the muscles to give more space for gratitude for yourself, others, and the world around us. Heart-Focused Breathing With heart-focused breathing we are not just expanding and filing our emotional hearts with breaths of appreciation, but our lungs as well. With a little time each day spent on these we can fill our world with gratitude and appreciation. One of these ways is through two techniques developed by our caring friends at HeartMath: Heart-Focused BreathingTM and Heart-Lock InTM. There are many ways to source those feelings and a few that are sure to work. The season can be filled with feelings of joy, friendship, family, and gratitude. ![]()
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