Heart coherence is one of the fastest ways to shift your entire emotional state. It moves the body out of stress and into harmony by aligning the heartbeat, breath, and mind. You can do this in 2-3 minutes anytime you feel overwhelmed, disconnected, or shut down emotionally.

1. Bring Awareness to Your Heart
Place one or both hands over your heart.
Feel the warmth beneath your palms.
Say softly: “I’m here with you.”
2. Slow Heart Breathing
Inhale through the heart for 5 seconds.
Exhale through the heart for 5 seconds.
Smooth, steady, even breaths.
3. Activate a Heart Emotion
Choose one feeling: appreciation, gratitude, love, peace, relief, safety, or compassion.
Let this emotion fill your chest like a warm, glowing light.
4. Create Coherence
Continue breathing through your heart.
Imagine waves of this emotion flowing through your nervous system, mind, and entire body.
Repeat silently:

“I choose coherence. I choose peace.”
5. Seal the State
Take one more breath into your heart.
On the exhale, imagine the calm energy expanding around you.
Say:

“This is my new baseline. My heart leads the way.”