Heart-Brain Coherence

Heart-Brain Coherence

🎧 9 mins

A powerful 3-step process for harmonizing the heart's and brain's neural networks to boost wellness and reduce stress.

Riding the Waves of Stress

Hit play and let Matt guide you through the heart-brain coherence practice (9 minutes).

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Riding the Waves of Stress

Today, let's explore the power of heart-brain coherence to transform our wellbeing and enhance our inner harmony.

By aligning the neural networks of our heart and brain, we tap into a profound source of healing and personal power.

Heart-brain coherence isn't just a healthy physiological state; it's a gateway to deep spiritual experiences and heightened self-awareness.

Key Takeaways

  • 🧠 Harness the neural connection between heart and brain.
  • 💓 Practice heart coherence to enhance emotional and physical health.
  • ⏳ Experience transformative effects in just three minutes.


This practice is derived from the pioneering work of The Institute of HeartMath in Northern California, known for their research into the heart's potential beyond its physical function.

This practice offers a simple yet profound way to reduce stress, enhance emotional well-being, and strengthen our immune system. It empowers us to regulate our own biological responses, promoting longevity and reducing dependence on external interventions.

The Heart-brain Coherence Practice:

  1. Shift your focus: Move your attention from the external world to your heart.
  2. Slow your breathing: Inhale for a count of four, exhale for a count of six. This pattern enhances the relaxation response.
  3. Activate a positive feeling: Choose to feel gratitude, regardless of external circumstances.

These simple steps can significantly improve your heart-brain coherence, leading to numerous health benefits.


“The heart has its reasons of which reason knows nothing.”

– Blaise Pascal, a 17th-century French mathematician and philosopher, who explored the logic of the heart as an essential aspect of human experience.

Studies Show

Research has demonstrated that heart-brain coherence can increase levels of DHEA, the precursor to vital hormones, by over 100% and decrease stress hormone levels by 23% after just three minutes of practice. This physiological change can last up to six hours, enhancing our resilience and capacity for healing.

Futhermore, there is compelling evidence to suggest that the physical heart is coupled to a field of information that is not bound by the classical limits of time and space. This is why our prayers can be so powerful.

Trail Mantra

Unified Heart and Mind

Embracing coherence between our heart and brain unlocks a powerhouse of healing and personal growth. This alignment leads to a life lived with less stress and greater fulfillment.

Mindful Moment

Let's engage in the heart-brain coherence practice step-by-step to cultivate inner balance and tranquility:

  1. Find Comfort: Sit in a quiet place where you can relax without interruptions. Take a deep breath to settle your mind.
  2. Shift Your Focus: Gently place your hand over your heart. This simple action helps to move your focus from your mind to your heart. Feel the warmth of your hand and the beat of your heart under your palm.
  3. Controlled Breathing: Start to slow your breathing to deepen your state of relaxation. Inhale slowly through your nose for a count of four. Hold your breath for a moment.
  4. Exhale Slowly: Exhale smoothly through your mouth for a count of six. The longer exhale is key as it activates the parasympathetic nervous system, which encourages a state of calmness.
  5. Induce Positive Feelings: With your focus still on your heart and while maintaining your slow, deep breathing, activate a strong, positive feeling. Choose to feel gratitude, love, or peace. Imagine this feeling as a light or energy in your heart that grows brighter and stronger with each breath.
  6. Hold the Feeling: Continue this breathing and focus on the feeling for at least three minutes. Try to really embody the emotion, and if your mind wanders, gently bring it back to your heart and the feeling of gratitude or love.

This practice, when done regularly, can significantly enhance your emotional and physical well-being by fostering a powerful state of coherence between your heart and brain.

Journal Prompts
  • What emotions do I feel when I focus on my heart?
  • How does shifting my breathing affect my state of mind?
  • In moments of stress, how can I remind myself to practice heart coherence?

Shadow Work

Reflect on times when your mind and heart felt disconnected.

What were the circumstances? How did it affect your behavior and decisions?


Practice letting go of the need for external validation to feel certain emotions like gratitude.

Acknowledge that you have the power to generate these feelings internally at any moment.


“I am the architect of my feelings and my body's health. I choose coherence.”


“May my heart and mind find harmony. May this coherence guide me to my highest good and deepest healing.”


Congratulations on completing today's session on heart-brain coherence!

Keep nurturing this practice to strengthen your emotional and physiological resilience.

Share the Inspo

Who do you know that would be inspired by today's session on heart-brain coherence? Share this powerful practice with them and spread the healing.

Further Exploration

Community Conversation

How do you feel after practicing heart-brain coherence?

Share your experiences and insights in the comments to inspire and learn from our community.

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