3 Steps to Bring your Heart into Coherence: feel and function better in 60 seconds

Being ill, feeling out of balance, unfocused or depressed sucks. At one point or another we all have to face health challenges. Wouldn’t it be great if we always knew what causes our illness? Unfortunately, it can be hard to figure out what lies at the root of our symptoms.

All holistic healing systems embrace the interconnection between our emotions and physiological response. They see our bodies as complex ecosystems in which everything is connected and interrelated. Health problems are red flags that point us into the direction of a deeper, often emotional, cause.

Our heart is intimately connected with our sense of identity, our emotions, vulnerabilities and wounds. The heart has its own neuronal circuit interrelated with the emotional brain that controls the emotions and physiology of the body.

When we are stressed, the internal systems of our body are not synchronized. This influences our heart rate and nervous system which leads to the inhibition of our rational brain. This means that stress as well as negative emotions can leave us feeling ‘all over the place’, scattered, irritable, clumsy, overwhelmed and make it harder to complete our tasks.

In contrast, positive emotions create harmony in the nervous system and heart rate which enhances the brain. At the same time the rest of the systems of the body synchronize, which we call ‘coherence’.


Coherence is the term used by scientists to describe a state of high psychological efficiency in which the nervous, cardiovascular, endocrine and immune systems are working efficiently and in harmony.

Because coherence causes mental clarity and gives us the capacity to take better decisions, it makes it easier to face any situation of stress. Coherence is the basis of optimum performance and health in the human being. Greater coherence means less emotional, mental and physical stress!

If this state of coherence is directly related to our emotions, it shouldn’t surprize us then that feeling happy is important to keep our physical body healthy. Unfortunately, life isn’t always rosy. The universe has its way of bringing us challenges that can leave us feeling stressed, anxious, worried, depleted, nervous or afraid.

But here’s the good news. Research shows that our brain doesn’t know the difference between happiness produced by an external event or by using our imagination. That’s right. Our body reacts in a similar way when we feel elated taking a walk as when we imagine taking that walk.

I hope you’re getting the importance of this! It means that we can deliberately create positive feelings with our mind and imagination in order to create physiological effects in the body that benefit our health. We can deliberately create a feeling of happiness, love or affection so that our body releases the corresponding hormones and neurotransmitters. They in turn will amplify these positive feelings and bring us into a state of coherence.

We can use our mind consciously to generate positive states of thought and emotion in order to set into motion a positive physiological feedback loop to improve our health.


Our heart has a powerful physical, energetic and emotional role in our lives. As the memory bank of affectionate as well as painful experiences, the heart is an important aspect in our emotional healing journey.

Modern research shows that the heart has an electromagnetic field similar to that of the brain. Surprisingly, the heart’s electromagnetic field is approximately 60 times bigger than that of our brain waves as measure by an EEG! This means that the heart generates the largest electromagnetic field in the body.

The Heart Math Institute found that the electromagnetic field of the heart can be measured several feet away from the person’s body. It also found that this heart vibration can not only be measured by technical equipment, but that it also influences humans. They found that when people touch or are in close proximity, a transference of the electromagnetic energy produced by the heart occurs.

These scientific results correspond with the knowledge of the Yogic tradition that names the electromagnetic field of the heart Anahata Chakra, or the Heart Chakra.

Both Yoga and science have come to the conclusion that the heart’s field contains certain information or coding that is emitted throughout and outside of the body. This reflects our vibration that is influenced by our experiences, emotions, thoughts and beliefs.

They also found that intentionally created happy emotions can change this information or coding. So with the power of conscious intention, we can influence our heart vibration and our physiological responses to create a state of coherence between our internal systems.

In the next paragraph I will share with you a simple exercise that uses the power of our energetic heart to change our emotions and create a state of coherence. With this exercise we can achieve more energy, mental clarity and feel better fast anywhere.


I will share with you a simple 3-step exercise that is inspired by the work of the Heart Math Institute. With this Heart Meditation you can create a state of coherence and feel and function better fast. It takes as little as 60 seconds. Use the Heart Meditation especially when you begin to feel a draining emotion such as frustration, irritation, anxiety or anger.

This 3-step exercise helps you find a feeling of ease and inner harmony that’s reflected in more balanced heart rhythms, facilitating brain function and more access to higher intelligence.

Just follow the meditation in the video or read the 3 steps below:

You can do the Heart Coherence Meditation in three simple steps:

  1. Heart Focus: come to a comfortable seated position. Keep your spine straight and take a few moments to settle in and relax. Let go of any unnecessary tensions. Once you feel ready, bring your attention to the center of your chest. Focus your entire attention there and notice any sensations in that area. Perhaps you can feel a tingling sensation in the chest, or perhaps emotions arise. Whatever it is, welcome it with love and just observe it.

  2. Heart Breathing: after a few moments, shift your awareness onto your breath. Imagine that you are breathing in and out through the center of your chest. Do this for a few minutes until you feel alive in your heart. If challenging emotions or thoughts come up, witness them without creating a story. Just let them be there.

  3. Heart Feeling: once you feel ready to go deeper into your heart, move onto this last step. Keep you attention in the center of the chest and produce a feeling of happiness and love inside yourself. If you find it helpful, you can recall a memory of a happy moment in which you felt completely loved. Or you can think of a person you love, a situation that makes you happy or an event that makes you feel joy. Use your emotions and mind to produce a warm fuzzy feeling inside your whole body.

That’s it. With these three steps you can begin to heal your heart, change your heart vibration and enter a state of coherence.

Deniz Aydoslu is a Yoga Teacher, Therapeutic Yoga Consultant, and author of the bestselling book Depression Decoded. She has been practicing yoga and meditation for over 15 years and offers international workshops on yoga, health, and spirituality; as well as give online consultations through her website. You can connect with her on Facebook or Instagram.

#yogatherapy #depression #anxiety #emotionalhealth #selfhealing #stress

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