Scientists show how Gratitude literally alters the Human Heart and Molecular Structure

“A group of prestigious and internationally recognized leaders in physics, biophysics, astrophysics, education, mathematics, engineering, cardiology, biofeedback, and psychology (among other disciplines) have been doing some brilliant work over at the Institute of HeartMath.

Their work, among many others, has proven that when a person is feeling really positive emotions like gratitude, love, or appreciation, the heart beats out a different message, which determines what kind of signals are sent to the brain.”

Because the heart sends signals to the brain, feeling gratitude consistently can actually re-wire your brain; creating more receptors for such emotions and can be a great tool in overcoming depression and anxiety.

https://www.collective-evolution.com/2019/02/14/scientists-show-how-gratitude-literally-alters-the-human-heart-molecular-structure-of-the-brain/?fbclid=IwAR0Uw0W2ly5bwewmy-vSx8WGR9SusAY_XlTAs8weUet6suoLUXMJUzt28Zc

Just use your Breath

Controlling your anxiety and nervousness can be helped by simply lengthening your exhale.

Hacking your Vagus Nerve simply by using your breath and a lengthened exhale can help against stress responses, and will improve your Heart Rate Variable.

During an inhale, the sympathetic nervous system stimulates a very brief acceleration of the heart rate. During an exhale, the Vagus Nerve secretes a transmitter substance which causes a deceleration of the heart rate via the parasympathetic nervous system.

For example, a yoga practice instructs us to focus on the breath; specifically on the exhale. Using just the breath alone, one can lower one’s heart rate, which will in turn help to bring down anxiety levels, and help with agitation and general stress. Pranayamic breath work has been in use successfully in many ways for thousands of years around the world for the exact same reason. Almost every couple of years, fresh research corroborates that each of us can trigger our “rest and relax” parasympathetic nervous system to bring about a relaxation response , simply by focusing on the inhalation-to-exhalation ratio of our breathing and consciously extending the length of each exhale while doing breathing exercises as we go about our day-to-day lives. This allows us to focus more clearly, pay closer attention to someone or something, and allows us to be much more “present” in our lives with others. Immensely helpful in any situation.

Using these respiration patterns frequently (slowed and with longer exhalations) can explain a significant part of the efficacy found within contemplative activity practice. Though contemplative activities are diverse, they have shown a similar pattern of beneficial effects on health, mental health, and cognition: mostly in stress-related conditions and performance. This pattern can be explained by these controlled breathing exercises.

An easy way to test this and integrate it into your daily life is to use the 4:8 breathing cycle.

Inhale deep and long for four seconds, then exhale deep and long for 8 seconds. This should come out to about 5 cycles per minute.

Any time you’re feeling stressed out or anxious, try 2 minutes of Vagus Nerve Breathing, or about 10 rounds of the 4:8 inhale/exhale cycles. Just see for yourself how you feel afterward.

https://www.psychologytoday.com/us/blog/the-athletes-way/201905/longer-exhalations-are-easy-way-hack-your-vagus-nerve?fbclid=IwAR12YBbf6fQ5wrYKi4R42MB1yK5uYSMPZiN764fAKMJ1rlczbiOrptkBugU

Benefits of a Daily Meditation Practice

While meditation can and will provide a sense of peace and tranquility, there are many other benefits to be had from a daily practice.

Lowered blood pressure, calming of the nervous system, and better management of Anxiety Disorders all can be had from a daily practice of meditation.

Sleep quality can be improved, meditation can be used as a part of chronic pain management therapy, and it will also boost your immune system.

Lastly, meditation will help you have happy relationships, because you will be more peaceful and calm. Less will irritate you, and you’ll be inclined to recognize happy and joyful moments throughout your day more.

Check out the below link on Healthgrades.com for more information: