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  • Writer's pictureAshley Brothers

HeartMath: Accessing Inner Joy and Peace - Ashley Brothers

Updated: Aug 12, 2023

The kingdoms of both heaven and hell are within. The seeds of sickness and health. . . and the paths of both suffering and healing. . . begin within the heart. Discover how to reconnect with your whole self; build up your resilience and tolerance to stress; free yourself from toxic thoughts and emotions; and create new reference patterns that have nothing to do with the past with HeartMath.

HeartMath techniques are a set of practices designed to promote emotional regulation, reduce stress, and enhance overall well-being by fostering coherence between the heart and the brain. While HeartMath techniques aren't a replacement for professional therapy, they can complement traditional methods by providing tools to manage the emotional and physiological responses associated with trauma.

Here's how HeartMath techniques work and their potential impact on healing trauma within the heart and brain:

1. Coherence Between Heart and Brain:

HeartMath techniques emphasize creating coherence, a state in which the heart and brain are in harmonious alignment. Coherence is associated with improved cognitive function, emotional stability, and physiological balance. By practicing HeartMath techniques, individuals can learn to regulate their emotions, which is essential in addressing trauma-related stress responses.

2. Heart Rate Variability (HRV) and Emotional Regulation:

HeartMath techniques often involve techniques like heart-focused breathing, where individuals consciously regulate their breathing to establish a balanced heart rate variability. Improved HRV is linked to better emotional regulation, reduced anxiety, and enhanced resilience. For those healing from trauma, mastering these techniques can aid in managing overwhelming emotions and preventing distress from spiraling out of control.

3. Activation of the Parasympathetic Nervous System:

Trauma can keep the body in a state of heightened alertness through the sympathetic nervous system. HeartMath techniques, such as slow, rhythmic breathing, stimulate the parasympathetic nervous system, triggering the relaxation response. This can counteract the fight-or-flight response, promoting a sense of calm and facilitating healing.

4. Neuroplasticity and Trauma Healing:

HeartMath techniques encourage positive emotional experiences, fostering a shift in neural pathways. This taps into the concept of neuroplasticity – the brain's ability to reorganize itself – to gradually rewire the brain's response to trauma triggers. Over time, this can lead to a reduction in anxiety, hyper-arousal, and other trauma-related symptoms.

5. Resilience Building:

HeartMath techniques aim to build emotional resilience. Regular practice can enhance an individual's capacity to cope with stressors, including trauma-related triggers. This increased resilience can lead to a sense of empowerment and control, which are crucial aspects of trauma healing.

6. Mind-Body Connection:

HeartMath techniques emphasize the mind-body connection by focusing on the heart as a center of both physical and emotional experience. By practicing techniques that bring attention to the heart, individuals can cultivate a deeper awareness of their emotions and bodily sensations. This can aid in identifying and processing traumatic memories or emotions more effectively.

7. Self-Care and Empowerment:

Engaging in HeartMath techniques can empower individuals in their healing journey. These techniques offer a sense of agency over one's emotional responses, fostering self-care practices that promote healing. By being active participants in their own recovery, individuals can regain a sense of control and reduce the helplessness often associated with trauma.

HeartMath Techniques and Instructions:

1) Heart-Focused Breathing:

  • Find a quiet and comfortable place to sit or lie down.

  • Place your attention on your heart area.

  • Begin to breathe slowly and deeply, imagining your breath flowing in and out through your heart.

  • As you breathe in, imagine positive feelings like appreciation, gratitude, or love entering your heart.

  • As you exhale, imagine releasing any stress, tension, or negative emotions.

  • Continue this heart-focused breathing for a few minutes or as long as you like.

2) Quick Coherence Technique:

  • Sit down comfortably and close your eyes if possible.

  • Focus your attention on your heart area.

  • Imagine your breath flowing in and out through your heart, while breathing naturally.

  • As you breathe, activate a sincere positive feeling such as appreciation or care.

  • Try to re-experience a time when you felt these positive emotions, or simply focus on a positive thought.

  • Maintain this heart-focused breathing and positive feeling for a minute or two.

3) Heart Lock-In Technique:

  • Sit in a comfortable position and close your eyes.

  • Place your attention on your heart and breathe deeply and slowly.

  • Recall a specific positive memory or feeling when you felt love, care, joy, or gratitude.

  • As you hold onto this positive feeling, breathe it in and out through your heart.

  • Amplify the positive emotion as if you're radiating it from your heart.

  • Maintain this practice for several minutes, allowing the positive feelings to grow.

4) Inner Ease Technique:

  • Close your eyes and take a few deep breaths to relax.

  • Focus on your heart area and imagine your breath flowing in and out through your heart.

  • Imagine you're breathing in feelings of ease and inner peace.

  • As you exhale, release any tension, stress, or discomfort.

  • Continue this rhythm of heart-focused breathing and visualization for a few minutes.

5) Appreciation Practice:

  • Find a quiet space where you won't be disturbed.

  • Sit comfortably and close your eyes.

  • Take a few deep breaths to relax and settle into the present moment.

  • Start bringing to mind things, people, or experiences you genuinely appreciate or are grateful for.

  • Allow the positive emotions associated with appreciation to fill your heart.

  • Stay with these feelings for a few minutes, savoring the positivity.

6) Freeze Frame Technique:

  • Recognize Stress: Identify the stressful situation or negative emotion.

  • Observer Mode: Mentally step back and become a neutral observer.

  • Heart Focus: Focus on the area around your heart.

  • Positive Feeling: Recall a genuine positive feeling like appreciation or care.

  • Heart Breathing: Breathe slowly while imagining the positive feeling flowing into your heart as you inhale, and releasing stress as you exhale.

  • Practice: Continue for a minute or two, feeling the shift.

  • Release: Stop the practice and acknowledge any changes.

Incorporating HeartMath techniques into your life can offer a multitude of benefits. By engaging in practices such as heart-focused breathing, positive emotion cultivation, and mindfulness, you can effectively manage stress, enhance emotional resilience, and promote overall well-being. These techniques help regulate your physiological responses, creating a state of coherence that positively influences both your mental and physical health. With regular practice, you can experience reduced anxiety, improved focus, better decision-making, and a greater capacity to navigate challenges with a sense of calm and balance. Embracing HeartMath techniques empowers you to create a harmonious connection between your heart and mind, fostering a more fulfilling and vibrant life.

Contact Ashley for more detailed information about HeartMath techniques and how to use them to take control of your life, health, and well-being. You can also learn more about the science of the heart by going to

Ashley Brothers - Institute of Conscious Evolution LLC, Bend OR

Author of A Living Prayer Blog, public speaker, holistic practitioner, and teacher of energy medicine, shamanic healing, and psychic channeling


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