Bonus Training: Heart-Brain Coherence

This Bonus Training on Heart-Brain Coherence is so valuable...it's easily worth hundreds, if not thousands, of dollars when you learn how to optimally apply this skill to your life. 

I want you to have this skill because it's such a game-changer and will have you mastering yourself and life in a whole new way.   So please consider this Bonus Training as a heart-felt gift from me to you. 

As you listen you'll understand the mechanism and process behind coherence and you'll discover why I'm so passionate about using it, teaching it, and sharing it!

I'll lay it all out and you'll learn why you want it and how to build it for yourself.

At the end of this episode I even take you through a Coherence session so you can see for yourself the immediate benefits of getting coherent and you'll learn how you can take yourself through a session from here on out.

This work is so much more effective and fun when we do it together...so share with me your experience via DM or better yet, come work with me or join me in The SMART Program.  Because this is where we neurologically normalize the process of changing, evolving and growing, so you can go on to create a truly successful life, on your own terms, for years and decades to come!


Wanna take your Heart Brain Coherence Training to the next level?  Then you'll want the powerful,  effective and easy-to-use biofeedback technology that I give to my One-on-One coaching clients.  HeartMath has re-engineered their most popular biofeedback technology and it's the Inner Balance Coherence Plus biofeedback sensor and app. 

Learn more and discover how to get the HeartMath Inner Balance Coherence Plus Biofeedback device delivered right to your door by CLICKING HERE.  

Let's stay connected!
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Transcript

0:00

Oh my friend, I am so excited for you. To be listening to this special bonus training that I have made all about heart brain coherence, what I often call coherence, what you'll sometimes, uh, hear me call your superpower. I just really think that this training is so important and it is truly so. This training alone is worth hundreds, if not thousands of dollars. When you learn how to apply this skill to your life, it will change your life truly. This bonus training is such an incredible gift that I am so excited to bring to you. My dear listener, my dear friend. In this training, I talk a lot about the science behind coherence building, why it works, how it works, and why we want it. And I even take you through a practice that allows you to build. Today in this episode, and then this becomes a skill that you get to take with you again and again and use over and over, and. I want to also emphasize the importance of having support along your journey. Yes, you can learn everything you need to learn to develop self-mastery, to cultivate inner intelligence, to become more self-directed, and to create a life you love. It's all here. I am continually giving you everything you need to do it yourself, if that's your path. But I also want to caution you that this sentiment of doing it on our own of DIYing it. Is also a hindrance to our growth, that as we invest in ourselves, as we get the coaching and the support that we need, we transform even faster and in deeper, more lasting and meaningful ways. So if you love what you hear here, you love the training, you love my style, you love the knowledge, and you get it like you understand. Working with your mind, working with your nervous system is the way that you become the creator of your life and you are ready to take that step. This is your heartfelt invitation to trust yourself, to trust your experience, and to come and journey with me. I absolutely love this work. I love transforming lives, and I want yours to be next, truly. So with that sentiment in my heart, in my mind, I am inviting you to enjoy this very special bonus training on heart, brain coherence. Enjoy. Hello there. Welcome to this episode of Dr. Tammy Talks. This is a very special episode. I'm so happy that you're here sharing this time with me because this is truly, A podcast episode that's worth literally hundreds of dollars. I am not even kidding you. You're welcome. For the longest time I was thinking of bundling this into some sort of training. And then it was something that just kept getting put off and there were other projects that became far more interesting to me, you know, than, than doing that. And I was like, okay. I have been talking about coherence in so many of my podcasts for so long that it's really time to share with you how you can get your hands on this superpower. Coherence is an incredibly powerful skill for. Optimizing human potential. Truly, I believe that as we build coherence and as I share with you today, what coherence is. Why you want it in your life and how you can build it. This is where you move from the human condition to the superhuman condition. Listen to this. This is important stuff. When I talk about coherence, what I'm really talking about is heart, brain coherence, and this is an access to an untapped superpower that every single one of us has, and that as you build it and use it, you will improve your life in remarkable radical ways. And I call this a superpower because of the impact that Heart brain Coherence has on your mind, your body and your spirit, and that this combination of, of effects is both short term, medium term, and long term in terms of the benefits it gives you across your lifetime. I have personally used this coherence building practice to recover from burnout to heal so much of my anxiety. I used to have panic attacks. I've had several clients come to me with panic attacks who no longer have panic attack. Because of this piece of the training, I have had clients come to me with such dysregulated physiology, whether it was hypertension, irritable bowel syndrome, even hormonal dysregulation. That led to such significant malaise, um, lethargy, low motivational states that they were going to be forced into early retirement, who were able to radically transform their lives and go on to not just avoid retirement, but take on even greater leadership roles and expand their businesses in ways that. At one point considered against medical advice, I cannot stop sharing. Right? Like the, the improved libido. the reduction of P M S symptoms, The elimination of phobias. So many of the things that create distress and trouble and alter our ability to live lives of full on thriving are because of a dysregulated nervous. So many of our behavioral problems, this actually is the root of nearly all behavioral problems. Whether we're drinking too much, we're drugging too much, we're shopping too much, all of those things are happening because we have a poorly regulated nervous system. Heart, brain coherent is such a powerful tool for regaining balance of the nervous. So in this episode, we're gonna talk even more about what it is and I wanna keep going into some of the benefits of this because it's gonna blow your mind. Like truly, this is why I call it a superpower, because the impacts are so vast and so incredible. This is like a return on investment beyond anything you could imagine. You can literally get these benefits from practicing coherence three to five minutes a day, two to three times a day. There is no other return on investment like this. It does more for you than meditation and yoga and any other mind body practice that I have ever found. And I've done'em all from acupressure, acupuncture, tai chi, yoga, meditation. I've done vast amounts of meditation. Those all still have a role, right? That's part of a healthy lifestyle. but nothing. Nothing packs the punch. Nothing is the game changer that coherence is, and I can't stop advocating for it, and I can't stop talking about it because personally it helped me move from a state of constant craving. Being consumed in various addictions, being totally burnt out to being the epitome of resilient, and allowing myself to use this skillset to keep showing up in my life. To resource myself. You're gonna see how this is actually a tool of resourcing one's own energy, one's own self, so that we can show up with more of who we are and have more of what we want in our lives. It's freaking amazing. truly is. So what's happening in heart? Brain coherence. There's a nervous system around the heart. Something like 40,000 neurons that live around the heart. And it's actually called the Heart. Brain, and it's fascinating because those 40,000 neurons are so powerful and so influential that they have the ability to send signaling back up to the brain and regulate the 86 billion neurons that are in your. And this is fascinating that it's been proven that there's 80% more signaling going from the heart to the brain than there is from the brain to the heart, and that when we're coherent, that signaling is even stronger. As we're doing this, resting in the heart space and developing a coherent pattern of breathing, and we're developing a coherent emotional state, we're literally shifting our physiology. We're shifting our energy. We're shifting the electrical signals that are going from the heart to the brain. We're shifting the electromagnetic field of the heart. We're altering our physiology. We're altering the way the entire body vibrates and functions and performs. So I want you to get an idea of what's really happening here. This is incredible and that as we practice this over time, we have greater and greater benefits. So what it really does in the short term is that it's actually reducing stress in the brain, the nervous system and the body. Its benefits in the brain lead to enhanced cognition. A better ability to think it leads to an improvement in your mood and emotional balancing. It unlocks greater creativity and stronger intuition. It also leads to greater compassion and connection and a sense of belonging. It allows you to be more self-directed, which means guiding your thoughts towards what it is that you want to be creating in your life. You will gain clarity of mind. You have improved focus, and you have greater cognitive agility, and awareness. Allows you to see the mind and how it works and to direct it more effectively and efficiently. It improves our temperament. This is huge for me. I am the mother of a toddler and I'm about to be a new mom coming this summer, 2023. My goodness gracious. An improved temperament is so important to me. I want to be patient. I want to be fully present. I want to be awake, aware, alert. Our long-term benefits of coherence are an improvement of blood pressure, improved heart rhythms, improved metabolism, fewer GI disturbances. I have literally had clients who healed their I B S. This is a remarkable feat. They have improved immune system function. There are anti-aging effects. I feel like I am so proof of this. Epigenetic effects. Again, like I said, stronger intuition, greater compassion and connection, and a stronger electromagnetic field. All together. What this ultimately does is it, it has a positive impact on decision making, reaction times our social and personal awareness, and our ability to self-regulate. And this actually happens through the way that there's this shift in this electromagnetic field energy, but there's also this signaling that goes from the heart to the brain, and it's doing so through subcortical structures, which are the medulla, the amygdala, and the thalamus. And you don't necessarily have to know. What these structures do, but they are so important in how we process incoming stimuli, how we interpret the world, how we process information, how we feel. and the automatic processes of every organ system of the body are mediated through these subcortical structures. So important. They play such an important role in how we think, in how we feel, and how we make decisions in how we act and the health of the physical body. When we look at brain function. We're looking at this increased ability to self-regulate. To self-direct, we find a 40% improvement in long-term memory and a 25% improvement in short-term memory. There's an increased ability to focus, an increased ability to process information and to do so faster, faster reaction times, higher test scores, a greater ability to. And what we find is an increased alpha wave activity in the entire central nervous system. And this is so important because when you start to understand that the brain is both a receiver and a transmitter of information, when you start looking at levels of consciousness, this becomes important. When the brain is stressed, it's in high beta brainwave. When you look at this on an e, e G or when you look at the brainwave pattern, it's very erratic. What we call incoherent, right? It looks like the jagged edge of a mountaintop when we are coherent, where we move into alpha wave activity, which is very smooth and laminate and looks like a very soft, gentle wave of the ocean. This is called a coherent wave pattern or a sine wave pattern, if you're familiar with sine waves. And this coherent brainwave pattern also is associated with less negative, catastrophic thinking, right? So we break free, we break out of these repetitive stress-based thought, emotion loop. And as we are in an alpha brainwave state, we feel more awake, alive, alert, and we end up connecting naturally without forcing it at all to thoughts and emotions that build inner resilience. Whereas when we're caught in a stress-based pattern, we're consumed. And tethered essentially to ongoing repetitive thought and emotion loops that are stressful, that create negative, catastrophic thinking and create those, that emotional tone in the body that creates stress in the muscles of the body. It is like, if you think about it this way, when we're in a sympathetic nervous system state, which is what stress puts us, we are ready to move energy to the limbs and out of the body, we're ready to outsource energy, right? Whereas when we're in an alpha brainwave state, when we're in a parasympathetic state, we are ready to move energy inward to shift to literally alter even the. Energy state of the body. We are resourcing our energy. We are even shifting our energy in the long term. This is also where we're moving we're shifting our own genome essentially because we go from producing stress-based hormones and proteins. Which are all coded within genes within the chromosomes of our D N A. When we move into a coherent state, which can happen in just like 21 days of doing regular coherence work, we move into a truly resilient state where we are transcribing and up-regulating, renewing regenerative genes. We're not producing shock proteins and other stress-related hormones and proteins. We are now transcribing things like growth hormone and tase and the other molecules that are responsible. Protecting our D N A, repairing the cells of the body, repairing collagen, building resilience into the fabric of the human body. So fascinating. So it's fantastic that we get these, this whole mind body upgrade. Right, we're truly optimizing what it is to be in this human body. But coherence is also a powerful skill for developing and strengthening self-regulation, which is the ability to act in your long-term best interest, consistent with your deepest values. Self-regulation is important because otherwise we're not making the choices that actually allow us to be healthy, that promote our wellbeing, and allow us to be able to perform in ways that matter to us when we aren't able to self-regulate. This leads to all kinds of personal, professional health, social, financial problems. And the most important strength that the majority of people need to build is the capacity to regulate their own emotions, attitudes, and behaviors. And this is why we end up feeling terrible because in so many instances we can't and we think there's something wrong with us when really the root driver is that stress has overwhelmed, has essentially taken over the mind and the nervous system and the. And we think we're something wrong with us when we're just not coherent, right? Get coherent, solve the problem. I love it. And self-regulation becomes increasingly important when we're faced with ongoing or increasing levels of stress. I think the world is going to continue to be a very stressful place. and stress isn't even the problem. Stress is always a driver of evolution. We wanna learn how to evolve our own interstate so that we can meet the stresses of this ongoing world in a way where we are not stressed out and defeated because of it, but that we're actually empowered and able to take the action that's necessary for us to create lives that we. Not despite the stress, but because of it, we want to use this as a stimulus for our own transformation, for our own becoming, when we are practicing coherence consistently, We get these other benefits, right? I mean, and we've already talked about, you know, the reduction of stress, the reduction of anxiety, this emotional rebalancing, the strengthening of your immune system. It leads to a reduction of sleep disorders. So important sleep is an imperative for the health of our bodies and our minds. It reduces the risk of depression and burnout, and it reduces high blood pressure. It helps us regain proper tous and energy. The problem with chronic stress is that it leads to an overactivation or an excess tone of our musculature, and this, this is an incredible waste of. And obviously creates soreness and tightness and can lead to injury. We've also found that coherence can increase your life expectancy, right? So this is part of the anti-aging and the resilience benefits is that it's happening within the body structures itself, fortifying tissues, fortifying cellular networks, improving the efficiency and the effectiveness of organ systems because the nervous system is regulating and in charge of all of that. When we're practicing this consistently heart, brain coherence, consistently, we get to reap the benefits of this. We feel whole. We feel at one with ourself and the world. There's this sense of deep inner peace. We feel so much less stress because the nervous system is regulated with it's less trigger, happy, stressful events don't land the way that they used to. We've literally moved the threshold or the activation point of a stressful event within the nervous system itself. We are just less triggered. For me, this has been a game changer. We have increased energy and vitality. Not just within the mind and not just as an emotional state at a fundamental cellular level, there is more energy, there is more vitality to the physical body. There's an enhanced creativity and there's an emotional intelligence and ability for emotional master. And this leads to an emotional energetic mastery that is unmatched and it leads to greater resilience in the face of challenges, obstacles, and stressors in your life. When we draw blood samples from people that have been building cardiac coherence, that they actually have a decrease in the stress hormone cortisol. There's actually. An increase in the production of oxytocin, dopamine, and serotonin. It's thought that these biochemicals lead to the improvement of your mood, that they fight anxiety and depression and they improve sleep, and that they certainly contribute to the cognitive improvements that we find with ongoing coherence training. We've also found in this blood work that there's an increase in the level of D H E A, and this is a hormone that's been shown to slow down the aging process. There's been a reduction of bad cholesterol and improved management of blood sugars along with. An improvement of circulating immunoglobulins that are known to protect us from viruses, colds, and the things that are circulating in the environment that are the most common pathogens that lead to us getting sick. I wanna talk a little bit about. How we can use coherence to alter male adaptive patterns. So often we have repeated thoughts, emotions, attitudes, or behaviors that create internal baselines. These become automatic response patterns that are familiar and predictable. Whether we like them or not is another question. Some of these behaviors are healthy, some are unhealthy, right? These are behaviors and lifestyle practices that we do repeatedly, and then they become hardwired into the neurologic architecture, and then these patterns are seen as familiar or comfort. and they set a baseline or a set point that our brain wants to return to over and over and over again. It's similar to setting a thermostat in your house that once you set it, the system will turn on and do what it needs to do to automatically maintain that temperature no matter what. so many of us, as we try to make these changes, it becomes so interesting. Coherence becomes a superpower in the sense that it can help us break up these automatic familiar neural networks, particularly when they're male adaptive. But what we want to do is develop and establish safety this is why I provide guided audio tracks in the smart program that help you continue to come back to safety, security, sufficiency, appreciation. self-acceptance, right? There's all of these things that we wanna keep coming back to as we're shifting, as we're becoming aware and anchoring in self-kindness. Because as we become aware of these patterns and we're moving our set point, this is like a biochemical, neurologic overhaul of the body, right? And in doing that, there's going to. Some discomfort. We're moving set points and so we want to celebrate that every little shift as we move along because that celebration helps to integrate and allow change to be seen as safe. Otherwise, the brain is constantly striving to stay in what's familiar. It sees change as. And so as we make little shifts, as we celebrate those shifts, we are all about celebrating inside the SMART program. When you work with me, you are celebrating your way to success, to successful self transformation because we want to signal to the brain that making this shift is safe and to be celebrated. So many of us get stuck in these maladaptive patterns because we're experiencing emotional situations all day long. Stress in our life has gone from what our ancestors had to deal with. The stress signal was signaling that you needed to either hunt for food or be aware because you were gonna be. So our stress response has been so valuable. It has literally been the reason we've been extricated from the food chain. This is worth celebrating, but now it's being activated on an emotional level. We're too busy. We're multitasking, we're bombarded with information all day, every day, and this can contribute to a state of chronic sympathetic nervous system activation. And this is exhausting to the physical apparatus of what it is to be a human. It is exhausting mentally. It drains us of willpower, and it drains us of our cognitive agility, flexibility, our memory. It reduces decision-making time. It reduces capacity, right? Being in a chronic, sympathetic nervous system state also weighs emotional, energetic. Resources dramatically and drastically, and in the long term, it depletes our self-regulatory capacity and it reduces the inherent resilience of the mind, the body, and the spirit, and we become accustomed to and comfortable with this maladaptive pattern. And mostly it's being in stress that we've like somehow normalized when it's the thing that keeps us from being truly resilient and creative and directive in our lives. The beautiful thing about coherence training is that it leads to emotional restructuring and a change of the psychophysiological baseline. And so this is how it can begin to dismantle these maladaptive patterns just by spending a few minutes every day breathing from the heart, getting coherent. you get access to this ability to shift out of maladaptive patterns and create new. I wanna say, because this can be uncomfortable. At first, it does require so much encouragement and support. Put yourself around people who are going to encourage and support you. Be around influences that are, demonstrating, embodying, and showing you how to be kind, compassionate, and how to. Embrace a growth mindset. These skills are fundamental and critical to this ability to get coherent, self-regulate, and create the life that you actually love. When we get coherent, you're literally creating a new normal. When you activate and sustain coherence, you're training your nervous system to a new baseline, to a more resilient and energy efficient state as the familiar one. You're making it your set point, and so what you're doing is you're resetting these old patterns by learning and practicing skills that build new ones. And it takes several weeks of consistent practice to create this reset. Studies say it takes 21 days, but my clients see results within seven. It is important for us to know that this process of establishing a new baseline, it can take time. It requires so much patience and compassion. It's also worth noticing our resistance to the. If you do this for a day, two, three, and you notice you don't wanna do that, this is important. You might be experiencing discomfort because you are starting to literally shift your baseline. This can be uncomfortable. I want you knowing about this in advance so you can anticipate that this might happen, and you get to say, right, Dr. Tammy said this was gonna happen. This is why I'm actually doing the work. This means I'm about to shift my baseline. I'm not stopping now. I wanna talk about some of the emotions that help us create coherence. As we're breathing from the heart, there are certain emotions that we can connect to that are considered high coherence. Things like courage, honor, dignity, confidence, appreciation, or gratitude, kindness, care. You could even connect to compassion tolerance, patience, enthusiasm, joy, or love. When we're looking at emotional scales, it's often said that things like love. And appreciation are really at the top, or they're, they are the, the emotions associated with the highest level of coherence. And I wanna talk a little bit about the coherence practice outcomes that go beyond us as the individual. Yes. It's fantastic that we get nervous system regulation that leads to thinking more clearly. And. Feeling better and experiencing a better temperament and having, improved health in our mind, our body, our spirits. But it also influences all of our relationships. When your nervous system is in high coherence, your electromagnetic field is 10 times larger than it would be otherwise, and it's so interesting to me that our children are regulating their nervous systems off of our. Until they're 23 to 25 years old, until the prefrontal cortex comes fully online, they cannot regulate their nervous system. And truly what we're doing in nervous system regulation is we're optimizing connection to our prefrontal cortex and across brain hemispheres. And this is what that alpha brain wave activity leads to is whole brain access and amplifi. And so it's very interesting how that's not just important for our children, but it's important for the people that we live with. It's important for the people that we work with because their nervous systems can co-regulate off of ours. So when we're coherent, that we actually have this enhanced ability to create familial and social harmony. And this is fascinating to think about how it is that we've been designed, that when we're in a very stressed state, our energy field is contracted. We are less influential to others, and that when we're in a high, coherent state, our electromagnetic field is amplified, which means our ability to impact and influence others is greater. This is not a mistake. We've been so divinely designed and I am catching onto this divine design. It is so fascinating to me. So coherence practice also allows us to enhance our composure during challenges. It reduces fatigue and exhaustion. It promotes our natural regenerative processes down from the level of our D N A. It improves efficiency of the nervous system and it gives us an enhanced ability to think clearly and find better solutions to our problems. It allows us to be the solution instead of be the problem. And it gives us an improved ability to learn, recall, and perform. And it increases our access to our intuitive intelligence, which to me is now so, so important. I'm realizing how important this guidance is in helping me craft and shape and build a life that is truly the epitome of what I call successful. And I think we are all realizing that the idea of success that we've been taught is an antiquated idea of success. We want to be well in mind, body, spirit. We want it to be reflected in our work, our finances, our homes, and it can be. I truly believe that as we get coherent, we are able to show up in our lives in a way that allows us to have all of the things our heart truly desire. It's not necessarily all the things the intellectual or egoic mind wants, and we've had allegiance to that for so long that now we're shifting it. We're, we're becoming smarter, we're becoming more intelligent. We're connecting to our intuitive intelligence, our inner intelligence. So beautiful. So now that we've talked about what it is, and I've shared with you a little bit about why you would want it, let's talk about how to build it, right? And so we're gonna do this practice together. I recommend daily practice. Three minutes or more, two to three times a day. And every time you practice for three to five minutes, you're gonna get benefits that last up to eight hours of regulation in the brain, the nervous system, and the body. I truly don't know anything that can give you a return on your investment, like, You're gonna spend just minutes for eight hours of benefit. And it's entirely natural. It's entirely holistic, and it allows you to gain access to a mind body superpower. It's incredible. So there are a few ways to practice this. I really recommend you do daily practice so you can actually shift your base. You can actually alter yourself. You can alter your, physical health, your physiology, the way your systems are working and functioning. And I also recommend practicing on the spot in the face of stressors or when you feel distress, when you feel an emotion of incoherence and. Actually, let's talk about that real quick because we talked about emotions that build coherence, but it's important for us to recognize emotions that signal that we're incoherent, right? That we're in a state of incoherence, and that would be that we're in a state of stress or distress. So certain emotions, everybody has different ones. It's a really important that, you know, yours. Come up with three to five emotional states that you know are your signs, minus frustration, impatience, and defeat. I am so quick to reach for those and those are signs for me that I am incoherent, that I am in a state of incoherence and it's so important to me to do what I call the take five practice in those moments. And so you wanna know yours, right? What's your sign of being in stress or distress? Is it anger, despair? Exhaustion, resentment? Sadness rage. Sometimes it might even be like boredom, right? Or. Like malaise, like a void of meaning, a lack of fulfillment. So we all have different emotional signatures that allow us to know that we're in a stressed state or a state of distress, and it's so important that we know. And that's when we can apply the take five practices in those moments. Cuz when we get good at shifting emotional states on the spot, shifting out of incoherence into coherence, it's a total game changer for the way that we think, the way that we feel, and the way that we show up in our lives. And the Take five practice is really a skill that you can do an under a minute. So it's just breathing in and out from your heart space. For a count of five in and a count of five out. Breathing in, breathing out, connecting to a high, coherent emotion. If you can connect to love, appreciation, joy, peace, whatever is reachable in the take five practice, that's what you're gonna do. And you're gonna breathe from the. And you're gonna do that for five count in, five count out times five, so in 50 seconds, and you will in that amount of time, have fully resourced yourself. You've moved from outsourcing your energy to resourcing your energy. Amazing. Your brain will naturally shift into an alpha brainwave state. Your emotions will naturally regulate. Your energy will naturally rise, and you will now be able to direct yourself in a way that you're able to ask, how do I wanna show up right now? What do I want to see happen? And you will be able to proceed accordingly. Truly, this is a super. When you learn how to practice this and apply it, it will radically change your life truly. People have asked me repeatedly how have I been able to be so burnt out that I couldn't get out of bed for three months to showing up and doing all of the things that I do right now and giving so generously. I given my podcast, I give it conferences I present at Summits. I do so many things and I give it all away. It's because I'm fully resourced and it is because of coherence training and doing the mindset training. But mindset training doesn't work without coherence training and anybody that's trying to teach you. Just doesn't know any better, right? Like I believe a, all of the teachers in this space, whether it's burnout or self-development, or self transformation or manifestation, or any of them, like, I believe that everybody that's in these spaces has a huge heart and means so well. It's just a lack of understanding and knowledge. We can only teach what we know. I've spent years learning and how I want you to know, so the daily practice is three minutes or more. Like you might feel really good about this. You might be wanting to do this for five minutes, 10 minutes, 15 minutes. More power to you. The longer the better, truly. And. What studies have shown is that it's actually frequency that matters more than the length of time. So you don't wanna bundle this. You don't wanna do 15 minutes one day and then not do it for five days, or not do it for three days. It's really important that you do it frequently because this is how you really reset the baseline of the brain and the body and the nervous system clearly. That's mediating the two. Um, and so daily practice, let's do one, shall we? So don't do this when you're driving. I have to just say that. Don't do this when you're operating heavy machinery. The first time you do this, I recommend you doing it somewhere where you're private, where you won't be disturbed, you're gonna put your phone on silent or do not disturb. You're gonna put everything away and you're gonna be in a comfortable, upright position if you prefer that, but just be comfortable. Make sure that you can take a nice, slow, steady, deep breath, feel your abdomen, and that you can do so comfortably that you're seated in a way that feels comfortable. And we're going to rest our attention in the heart space and you could do this with your eyes closed or your eyes open. A lot of people feel more comfortable with their eyes closed. It allows you to tune in a little bit more to the heart. Like really focus your attention there. You can even put a hand on your heart if that feels good to you. And we're gonna breathe in for a count of five. Slow, steady, really fill the lung. as long as it's comfortable, and then breathe out for a count of five, emptying the lungs completely, and then breathe in for a count of five. Slow and steady, comfortable as deep as you can that's comfortable and exhale for a count of. On the next inhale, again, keeping your focus on the heart you're letting the whole body breathe and letting the whole body relax on the exhale. As we inhale we're expanding the chest, expanding the belly. We're bringing in fresh oxygen. This feels so good, right? Oxygen is energy for every cell of the body. And we exhale, release all of the metabolites and the toxins and everything that doesn't serve you. At least that carbon dioxide. Breathe in, slow, steady, comfortable for a count of five. And now I'm gonna ask you to connect to something or someone you love and breathe out for a count of five. You're gonna keep breathing in and out for counting to five, breathing in. And I want you to imagine that something or someone you loved has just walked into the. And let yourself feel, love and exhale, and as you're connecting to this love, just let yourself feel love breathing in, breathing out. And I'm going to invite you to do this for another minute or so where you're just breathing in and breathing out, feeling love seeing someone, something you love, whether it's a dog, a grandparent, a child. Just being with love, letting the oxytocin and the serotonin and the dopamine flood the brain, the body as you sit here and breathe from your heart, slow and steady and comfortable. In for a count of five and out for a count of five, allowing yourself to be flooded with these renewing emotion with this high, coherent emotion of love. Letting the whole body experience a system upgrade. Liberating the mind, liberating the body, liberating energy. Noticing how you feel, noticing how good this feels, letting it feel as good as it can, and letting yourself feel good breathing. And when you finish that practice, I want you to notice how you feel this is an important indicator. This will help you recognize that this is beneficial for you. You will experience short-term gains before you experience long-term gains. You will experience an improved mood. You will experience feeling better. You will experience a greater sense of aliveness. Alertness, awakeness. Wakefulness awareness, right? Notice these benefits. Notice how good this feels, and remind yourself of all of the benefits of coherence practice the next time you go to sit. You're gonna do this again later, I recommend you do this at least twice a day, and you'll retrain your mind, your body. You will recognize how coherence is a superpower, how it allows you to go from living stuck in the human condition, which is constantly reactive, constantly stuck in a, in a cycle of stress or dis. And how it allows you to enter into a superhuman condition, which is where you have the ability to self-regulate, develop self-awareness, become self-compassionate, and become self-directed. We're removed from reactor to life to creator of life. This is an incredible power that we all have. If you've experienced it, it is. Don't let it. Simplicity, fool. You put this to use, it will change your life. You are so welcome. I give this gift to you generously from my heart to yours, my friend. Share with me. I love hearing from you. What does this do for you? How do you. What do you know becomes possible for you? Now, I want to cheer you on, whether you're one of my private clients or you're in the smart program, or a fellow human on the journey. I am so grateful you were here.