Heartbeat Breathing Meditation

Lower your heart beat by focusing on your breath

Learn to master your emotions by practicing this simple meditation. This heart-focused meditation is a simple technique that can help you lower your stress level and
anxiety and experience a sense of ease and relaxation.

Listen to the meditation here:


You can also read these instructions out loud and record them so you can listen to them in your own voice.

Sit comfortably with your spine straight.

Close your eyes or lower your gaze to minimize distraction. Perhaps you can focus on a candle or a plant.

Notice how fast your heart is beating and send a message to your body that you are intending to relax. 

Take a deep breath in and release it.

Take another deep breath in and release it slowly.

Take one more breath in and hold it for a few seconds. Then release it slowly and fully. 

With every inhale you will start to count slowly to 4.        1… 2… 3… 4…

Hold your breath for 2 counts                                                    1… 2…

Exhale slowly for 4 counts                                                         1… 2… 3… 4…

Hold the out breath for 2 counts                                               1… 2…

Repeat this sequence a few times, instructing your heart to match your breath.

Inhale                                                                                                1…2…3…4…

Hold                                                                                                   1…2…

Exhale                                                                                               1…2…3…4…

Hold                                                                                                    1…2…

Inhale and slow your heart beat even more                           1…2…3…4…

Hold                                                                                                    1…2…

Now exhale slowly in 6 counts                                                  1…2…3…4…5…6…

Hold for 2                                                                                          1…2…

Repeat this sequence. Inhale in 4                                             1…2…3…4…

Hold for 2                                                                                          1…2…

Exhale in 6                                                                                       1…2…3…4…5…6…

Hold for 2                                                                                          1…2…

Notice your heart beating slower, matching your breath. Breathe in… Hold… Breathe out… Hold…

Repeat a few more times and then return to your normal breathing. Notice the sense of peace and focus gained in these few minutes.

Bring your entire awareness to this moment and open your eyes, feeling refreshed, fully present and calm.