The Keys to a Healthy Heart through Mindfulness

The Keys to a Healthy Heart through Mindfulness, Compassion & Forgiveness

February is American Heart Month and it serves a reminder to care of your heart. We can take care of our heart through food and exercise but also by regularly managing our stress and emotions. How much short term and long-term strain put on your heart overtime can add to the severity of cardiovascular risk factors such as diabetes, high blood pressure and sleep disorders (like sleep apnea). Regular practice of mindfulness, compassion, and forgiveness can lower heart disease risks. Here's how:  

Mindfulness: Stay Present, Stress Less

Mindfulness means focusing on the present instead of worrying about the past or future. The present is the only thing that exists. What has happened, is gone. What will happen, is not in our control. Thinking in the presence, helps to calm your mind and body. 

A Psychosomatic Medicine study found that mindfulness can reduce blood pressure by up to 4.9 mmHg, which lowers your heart disease risk. Mindfulness can also help with focus and concentration. 

Putting it into Practice: Try the 4-7-8 breathing technique: Inhale for 4 counts through the nose, hold for 7, and exhale for 8 counts through the mouth. Repeat 4 times. Research shows this technique can reduce stress and improve heart rate variability. The hold and longer exhale count than the inhale can be a way to slow down your heart rate if feeling anxious or overwhelmed. Note: It's normal to feel slightly lightheaded when starting this breathing exercise, but if you feel too dizzy, stop and return to regular breathing.

Compassion: Be Kind to Yourself and Others

Compassion isn’t just about helping others; it helps you too. Showing kindness releases oxytocin (the "feel-good" hormone) which lowers blood pressure and stress levels.

A study from the University of California found that people practicing self-compassion had 23% lower markers of inflammation, which is linked to heart disease.

Putting it into Practice: Try sending someone a kind message or giving yourself grace today.

Forgiveness: Let Go to Heal 

Holding onto anger raises heart rates and blood pressure. Forgiveness does the opposite — it helps your heart chill out.

The Journal of Behavioral Medicine found that forgiving people had lower blood pressure and faster heart rate recovery after stressful situations.

Putting into Practice: Think of someone you’ve struggled to forgive. Picture their face and silently say, "I release this pain for my own peace." Acknowledge your emotions without judgment and repeat the practice as needed.

Your mind and heart are connected. Taking care of your emotions daily helps protect your heart. What step can you take to make a difference in your heart today? 

References:

Sarma, S., et al. (2022). Effects of 4-7-8 breathing on stress and heart rate variability. International Journal of Stress Management. PubMed

American Heart Association

Journal of Behavioral Medicine, 2017

Psychosomatic Medicine, 2019

University of California, Compassion Study

Jenny Gherau, Registered Dietitian, Diabetes Educator, Shamatha Meditation Instructor