Imagine feeling calmer, clearer, and more in control - no matter what life throws at you. 

 

By adopting a simple yet powerful breathwork practise every day, you can transform the way you respond to stress and bring more balance to your mind and body. Heart-coherence breathing is one such technique which uses simple paced breathing at the ideal rate to synchronise the heart, brain and nervous system.  Practising this technique for me has had such a profound impact on my wellbeing that I felt called to create a guided audio that would easily guide me, my family and friends into that same state.  And now I am delighted share it with you too!

 

You can use the track reactively – whenever you feel scattered, overwhelmed, anxious, stressed, or low in mood – or proactively, as a way to set yourself up for the day ahead. Heart-focused practices like this have been shown to keep cortisol levels lower throughout the day and to build long-term emotional resilience, especially when done regularly.

 

The science behind this work comes from the field of neurocardiology and decades of research from the HeartMath Institute, as well as studies by researchers such as Dr Rollin McCraty, Dr Deborah Rozman, and Dr J. Andrew Armour, who first mapped the “heart–brain” nervous system. Their research shows that the heart has its own intrinsic nervous system, sending far more information to the brain than the brain sends back. When our emotional state shifts into frustration, anxiety, or stress, the signals from the heart become erratic. This disrupts the areas of the brain responsible for planning, organising, decision-making, and staying on task.

 

But when we consciously regulate our breath and generate renewing emotions – like calm, appreciation, or ease – the rhythms of the heart become smooth and ordered. This is called heart coherence. In coherence, the heart and brain start to work in harmony. Stress hormones such as cortisol and adrenaline reduce, while neural pathways that support focus, emotional regulation, connection, and resilience become more active. It’s a way of shifting your physiology in real time.

 

Once I realised the power of being in coherence I decided to design and produce a music track that would help me achieve this state easily without me having to look at a clock or count my breaths.  I have shared this with my family, friends and clients and now I would like to share it with you. All you need to do is listen to the track (ideally with headphones) and follow my guidance.

 

If (or rather when!) you notice that your mind has wandered off… simply come back. Return to your breath, return to the guidance, and reconnect to the positive emotions we’re cultivating. There’s no right or wrong here. Each time you gently bring yourself back, you’re strengthening the pathways that support presence and calm.

 

At the end of the practice, take a moment to notice how you feel, and how your internal state may have shifted.

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You will also find a 5-minute reset version for when you need a quick recalibration, and an instrumental version of this full 20-minute track for those times when you don’t need any guidance and simply want the music to hold space.

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Challenge: Try integrating this practise into your day every day for 7 days and see what shifts. 

 

It’s not just a breathing technique, it’s a tool for rewiring your baseline state so you feel more grounded, resilient, and in tune with yourself.

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I hope you enjoy the process!