Issue #33: Pausing For A Heartbeat
a simple way to calm and reset your nervous system
🌿 Take a moment to tune in and listen to your heartbeat. What do you notice? The longer you listen to it, do you observe any changes?
✒️ "The goal of life is to make your heartbeat match the beat of the universe, to match your nature with Nature.” — Joseph Campbell
💡 According to the American Heart Association, in a 70-year lifetime, the average human heart beats more than 2.5 billion times.
🍵 I’m sipping Gunpowder green tea while gazing at a blue sky with fluffy white clouds. It’s a beautiful morning, and after last week’s rain and storms, I’m really enjoying a few days of sun!
This morning I woke up feeling a little jittery. During my morning walk, I felt a little lethargic as I climbed the big hill into the countryside behind our house. And when I got home and prepared for my morning online Postnatal Yoga class with BusyLizzy UK, I struggled to get my mind to focus on what I was going to do in our session.
Most mornings, especially work mornings, I have a routine of going for my morning walk (or cycling on our exercise bike if it’s absolutely pouring down with rain) and then doing a little gentle movement and breathwork before settling in for the rest of my day. This is usually very helpful in setting me up to be productive and present the rest of the day.
Today however, I just couldn’t seem to settle and focus. So instead of focusing on my breath, I tuned into my heartbeat. The feel of my heart beating in my chest, visualizing the old blood flowing in to be cleaned, while the new flowing out to nourish my body, listening as best as I could to the gentle yet rhythmic beat from deep in my chest. Little by little, I observed my whole body relaxing and easing into the present moment and my mind clearing.
For so many of us, with the rush of daily life, it's easy to get swept away by the constant demands on your attention and forget to really listen to what we need at that moment. It’s helpful to remember that just because we have certain routines and practices, doesn’t mean that there are times that those practices aren’t what we need right then and there. During such times, it's vital to pause and reconnect mind and body, to observe how to best meet yourself where you are and balance your nervous system.
One powerful way to do this is by simply tuning into your heartbeat.
The Science Behind It
Your heartbeat is more than just a physical function; it reflects your nervous system's current state. The autonomic nervous system, which controls involuntary body functions like heart rate, has two primary branches: the sympathetic nervous system (SNS), responsible for the "fight-or-flight" response, and the parasympathetic nervous system (PNS), responsible for the “rest and digest” response.
When you focus on your heartbeat, you're practicing a form of interoception—the ability to sense the inner state of your body. Interoception has been shown to improve emotional regulation, reduce stress, and enhance mental clarity. By tuning into your heart, you're not just bringing awareness to your physical body; you're also helping to shift your nervous system from an overwhelmed, reactive state to a calm, grounded one.
Research suggests that paying attention to bodily sensations like the heartbeat can increase vagal tone, which indicates the health and efficiency of the vagus nerve. The vagus nerve plays a critical role in activating the parasympathetic nervous system, helping to reduce heart rate and lower stress levels.
What is the Vagus Nerve?
A 2018 study published in Frontiers in Psychology highlighted how body awareness practices, including heartbeat perception, can help modulate stress responses, enhancing emotional resilience and well-being.
Why Tuning Into Your Heartbeat Works
Engages the Parasympathetic Nervous System: By focusing on your heartbeat, you can activate the PNS, which encourages relaxation and restores balance in the physical body.
Increases Mindfulness: Bringing attention to your heart naturally pulls your awareness into the present moment, helping to quiet mental noise and shift away from overwhelm.
Encourages Deep Breathing: When you listen to your heartbeat, you may instinctively start breathing more slowly and deeply, which further calms the nervous system and reduces stress.
Restores a Sense of Control: In stressful situations, we often feel out of control. Grounding yourself in the steady rhythm of your heart can provide a gentle reminder that peace and stillness are always accessible within you.
How to Tune Into Your Heartbeat: A Simple Nervous System Reset
To make the most of this practice, I suggest to first ground yourself by tuning into your senses. In doing so, we’re better able to connect with the physical body and heartbeat without increasing any anxious thoughts or sensations.
You can be guided through it here:
Or here’s a simple script you can follow:
Find a Quiet Place
Start by finding a comfortable position. Allow yourself to settle for a moment. You can either close your eyes or soften your gaze.
Ground Through Your Senses
Begin by gently bringing awareness to your senses:
Notice what you see around you. Take in the shapes, colors, and light without needing to label or judge anything.
Shift your attention to what you hear. Allow the sounds of your environment to simply be there, without trying to focus on any one sound in particular.
Now bring awareness to what you feel. Notice the sensation of your body supported by the surface(s) you're resting on. Feel the ground beneath your feet or the contact points between your body and your surface beneath.
Tune Into Your Breath
Take a few deep breaths in through the nose and out through the mouth. As you exhale, invite your body to soften and relax.
Focus on Your Heartbeat
Now, gently place one hand on your chest or neck, where you can feel your pulse. If you can’t immediately feel it, you can also try resting both hands over your heart.
As you focus on your heartbeat, notice its rhythm—steady and present. Feel how it pulsates under your hand, a constant reminder of life flowing through you. Perhaps visualizing the old blood flowing in to be cleaned, as the fresh, revitalized blood flows out to nourish your body.
Stay here for a few breaths, allowing yourself to feel connected to your body. With each inhale, feel your heartbeat expanding. With each exhale, notice how your body softens and releases tension.
Invite Calm
As you stay connected to your heartbeat, allow the natural rhythm of your breath and heart to soothe you. With every beat, feel a gentle wave of relaxation washing over you. Let any racing thoughts begin to slow down as your body and mind attune to this steady rhythm. Observing that you are safe, held, and supported by your own heartbeat.
Returning to Eyes Open State
When you feel ready, slowly bring your attention back to the room. Gently wiggle your fingers and toes, and when you open your eyes, allow yourself to carry this sense of calm into the rest of your day.
The practice of tuning into your heartbeat can be a great way for you to reset your nervous system and invite peace into even the busiest of days. It only takes a few moments to step away from the external chaos and reconnect mind-body with your inner calm.
The next time life feels overwhelming, remember—you’re only ever one heartbeat away from stillness.
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