“Your day doesn’t start in your mind; it begins in your heart.”
One of my favourite things to do is find logical ways to explain spiritual and intuitive experiences. As a Knowledge seeker (both spiritual and scientific), every time I find common ground, I feel like I’ve hit the jack pot.
And a few months ago, on a late night quest, I stumble across Heart Coherence. And it made sense! What I’d learned about The Prayer of the Heart, from reading Mary Magdalene Revealed (by Meggan Watterson).
Finding simple practices that allow me to slow down and come back to my truth, like hitting a reset button on the whole idea of myself.
So, below I share my (scientific) findings on this gentle practice, it’s benefits, and a simple meditation I recorded for myself. If it resonates, or inspires you, recorded it in your voice too!
The Science of Heart Coherence (in simple words)
Our heartbeats are irregular; they speed up and slow down with each breath. This is called heart rate variability (HRV).
When you’re stressed or upset, HRV patterns are erratic. When you feel appreciated, loved, or calm, your HRV shifts into a smooth, gentle wave; this is coherence.
In this gentle, coherent state, our nervous system, immune system, and hormonal system can work together with efficiency. Our stress hormone drops, and our vitality hormone rises.
How to Achieve Heart Coherence
A common method is Heart-Focused Breathing (HeartMath’s signature practice):
Shift your attention to your heart area.
Breathe slowly and evenly. (About 5–6 seconds in, 5–6 seconds out.)
Activate a high vibration feeling like gratitude, love, appreciation, or compassion.
Hold that feeling for a few minutes, allow it to fill your body.
Even 2–3 minutes can bring your heart into coherence, and it’s enough to influence your brain and the rest of your body.
Benefits
It can help reduce stress and anxiety
It can improve mental clarity and decision-making
It boosts immune function
It can increases emotional resilience
It can enhance creativity and intuition
Heart Coherence Meditation
For you, to read to yourself or record in your own voice. Use it in your morning routine or before bedtime, when the veil with our subconscious mind is the thinest.
Begin
Find a comfortable position.
Close your eyes and let your shoulders drop.
Take a slow, deep breath in through your nose,
and exhale gently through your mouth.
Allow your body to feel safe here.
Step 1 – Heart Awareness
Bring your attention to the space where your heart is.
Feel into your heart, this the luminous centre of your being.
Imagine a soft, warm glow in your chest, perhaps golden, rose, or emerald light, expanding slowly and gently.
Step 2 – Heart-Focused Breathing
Inhale deeply for 5 seconds, drawing the breath into your heart space.
Exhale for 5 seconds, letting your breath flow out gently.
Continue this heart rhythm, smooth and even.
With every breath, imagine the light your heart spreading with intention and warmth.
Step 3 – Activate a Heart Feeling
Now, call to mind something that fills you with gratitude or love.
It could be a person, a place in nature, a pet, or a beautiful memory.
Allow that feeling to bloom in your heart.
Let it grow until you feel it radiating through your chest, your arms, your whole being.
Stay here for a few moments, breathing love in and exhaling love out.
Step 4 – Expansion & Connection
Visualize your heart’s light expanding beyond your body, touching the room around you..
It fills your home, your community, and the world.
Imagine each heartbeat as a gentle wave of harmony and healing moving outward.
Step 5 – Closing
Take one last deep breath into your heart,
and as you exhale, softly affirm:
"I am in harmony.
My heart is my guide.
I choose love, always."
When you’re ready, open your eyes. You now carry this coherence with you.
Thank you for reading, I appreciate your presence here.
May the light always show you the way,
Angelie Rose
Flor de Maguey Intuitive Therapy
