Heart Support for Heart Month
February is American Heart Month, a great time to focus on Heart (cardiovascular) Health. But course I’m going to take it a step further and focus on our heart center health too!
Cardiovascular Heart
The CDC has reported that Heart Disease is the leading cause of death in the United States with 696,962 citizens annually [source]. and accounts for one third of all mortality worldwide [source]. The highest risk factors for Heart Disease are; high blood pressure, high low-density lipoprotein (LDL) cholesterol, diabetes, smoking and secondhand smoke exposure, obesity, unhealthy diet, and physical inactivity.
High Blood Pressure / hypertension is a blood pressure reading of 130/80 mm Hg or higher.
High LDL Cholesterol / LDL levels 130 mg/dL or higher Or total blood cholesterol ≥ 200 mg/dL)
Diabetes / Insulin resistance identified with A1C of 5.7 to 6.4 percent or blood sugar over 80
Smoking - 2nd hand smoke
Obesity / BMI over 30 is considered obese
Unhealthy Diet / Consuming primarily ultra processed foods, inflammatory foods, trans fats.
Physical Inactivity / Not providing the body with enough physical stress to promote repair/ regrowth.
I’m pretty sure we all have seen these right? We all know the risk factors, thing is we can be going along our day to day life engaging and maybe even having one or more of these risk factors and still feel “fine.” We don’t know when a heart episode could happen and depending on your level of internal ‘damage"‘ your ability to survive a heart attack can be vastly skewed.
If you do happen to have “normal” lab work, you could still be at a terrible risk.If you are curious to learn more I encourage you to watch Mark Hyman explain about ”normal“ laboratory testing or watch 4 SIMPLE STEPS To Prevent Heart Disease TODAY!
So…. with our heart health in mind I encourage you to take some time and check-in on how your heart is performing. How? Taking inventory of 1) how you feel and 2) what your heart rate is.
Feeling;
Do i get winded walking up stairs? after how many stairs?
Do I get short of breath easily?
When was the last time i walked a mile straight? What did that feel like afterwards? Sore? Strong?
How is my sleep? Am I sleeping though the night? Frequently waking? Do I feel tired now?
Do I have any occurrence of chest pain, pressure, discomfort, or tightness?
How does my body feel? Do I feel in good Health?
Should I take a break from consuming alcohol? Did that trigger you? if so maybe yes
Next lets see what you can measure… your pulse.
Beats per Minute Counting the number of heart beats in 10 seconds then multiply that number by 6 to determine a beats per minute rate. These are wonderful ways to asses a right now “regular or not.” For an average adult a regular resting pulse rate is 60-100 beats per minute. Most smart watches have functions to measure heart rate. For reference, mine is currently 74-75 bpm. In regards to pulse strength, that is factored by how blood vessel responds under the pressure of a finger.
Strength of Heart Beat As you are taking your pulse, take notice of how the beats feel under finger, what is the strength of your pulse? You can rate your pulse intensity on a scale of 0 to 4 +:0 indicating no palpable pulse; 1 + indicating a faint, but detectable pulse; 2 + suggesting a slightly more diminished pulse than normal; 3 + is a normal pulse; and 4 + indicating a bounding pulse. Of course many factors can contribute to the pulse strength; location of reading, warm or cool environment, or impaired blood flow due to a variety of conditions.
Looking further into the pulse I find it fascinating that Ancient physicians would be able to diagnose heart, liver, renal, and gastrointestinal problems just from assessing the pulse [source]. For instance, an increased heart rate (at rest, not during exercise) could indicate high levels of stress for the body, thyroid issue, anxiety, infection, anemia, or arteriovenous fistula (an irregular connection between an artery and a vein). Slowing of the pulse rate is usually not of great concern unless you are also chronically feeling tired, dizzy, or weak. Many athletes can have lower-than-average heart rates, sometimes even below 40 beats per minute. But if you’re not an athlete and not taking certain medications this could be a warning for possible heart block, hypothyroidism, issues with the heart's electrical system.
So what I have been sharing above is more of a “western medicine” approach to heath health. Which explores more of the bodies anatomical structure, spacial connection, and micromechanical character. Western medicine tends to establish a diagnosis and treatment management system within its scope of sight. What I find most helpful for all people is to combine western philosophy with ancient established eastern medicine practices, that way we see a grander picture, we take advantage of a broader spectrum to make deeper and more comprehensive for understanding, preventing and treating diseases. Eastern medicine practices like those of TCM (Traditional Chinese Medicine) are good at summarizing the correspondence and relationship between the heart and exterior things. The physiological function of the heart as governing blood and vessels, controlling the mind, opening into the tongue, manifesting on the face, and so on. Treatment “systems” are geared to make the whole body whole again by nourishing and restoring balance amoung the various centers.
Heart Center Health
What is our heart center?
Let me bring to your awareness that your body contains several meridians that span the body beginning at the base of the spinal column and moving upward to the top of the skull. These meridians also run in conjunction with the major branchings of the human nervous system. At various point along these channels there are energy centers, called chakras (refer to the image). There are 7 in total; Root, Sacral, Solar Plexus, Heart, Throat, Third-Eye and Crown. Each chakra has its own focus and energy connection throughout the body. For the purposes of this post I will only be focusing on the fourth chakra, the Heart Chakra.
Located in the center of our chest, our heart chakra which connects to our beating heart and circulatory system. But more than that it serves as our center for love, love for oneself and love for others. It resonates our emotional perceptions and guides our capacities to feel compassion, empathy, forgiveness and above all our connection to everything we encounter.
The challenge for this chakra center thou is that it resonates most on our feelings about our internal world - our emotional response to our own thoughts, ideas, attitudes, inspirations as well as the attention we give our emotional needs. As we move thought life we encounter many obstacles that directly effect our emotional wellbeing and the heart always is responding with either an opening or closing….factually for adults there is a tendency to close. Our bodies have evolved to respond to stress, it will run away from danger and seek comfort. Today even though we do not have the life threatening stressors of bears and mountain lions about to jump out behind the bush and eat us, our body and the messengers insides don’t know that. When the system is prompted with stress, internal or external, your heart starts pounding and a deep fear emerges, a demand for protection and so we close down and put up a protective shield. This shield encompasses the very part of you that is weak, that is looking for danger around every corner… yup, the ego. The very thing you try to protect most, your sense of self which is the energy of the heart chakra.
I’d like to take a moment to pause and add a disclaimer that I do not have all of these metaphysical methods masters. Keeping my heart open in response to stress/feels of lack-loss-hurt… this is something I continuously work on. I see myself as a student while also trying to share what I have learned and offer guidance as a teacher. I do not have all the answers, I get tripped up still trying to figuring this stuff out as I progress with my life. Understanding myself, my own internal conflicts, areas of opportunity and intentions for how I’d like my life be…. that is the journey of spiritual and personal growth we are all on. Okay back to post.
The remedy is allowing a softening, an opening of the heart space. There are a great many tactics and exercises you could explore to promote opening which are highly effective. But the one that will have the most profound effect is becoming more aware of your own existence of this developed hyperpsensative psych. What triggers you? Becoming aware of how you are talking to yourself, heck becoming aware that you are not the voices in your head that have a hard time walking thought the world knowing and worrying about a spot on your shirt, the traffic, what that guy said to you.….let it go. Letting go of some of the triggers, the slight things that might prompt your heart to overreact and shut down. Becoming aware of situations that you find yourself shutting down in would be the better first step.
The primary tendencies of the heart are to protect oneself from fear. Fear of loneliness, commitment, fear of inability to protect oneself emotionally, fear of emotional weakness and betrayal.
When the heart chakra is flowing you will feel surrounded by love, compassion, hope and joy. You will have dedication, inspiration and trust. You will have the ability to heal oneself and feel connected to the world around you. You will feel open to all experiences in life, welcoming challenges because they flow through you with divine intelligence. An open heart chakra allows us to see all of the beauty and love around us, and truly connect to ourselves, our loved ones, and the natural world.
When blocked or if a state of stagnation happens in the heart there are feelings of jealousy, co-dependency, bitterness, anger, manipulative behaviors, hatred and an inability to forgive, others but especially oneself. Feelings of unworthiness and an inability to trust yourself or others. When misaligned there are effects in the body as poor circulation, high or low blood pressure, or other heart and lung conditions like infections of the lungs, bronchitis, and circulatory problems can occur.
Now lets take a moment to check on your heart center health
Take a moment reflect, to check in:
Do you have a tendency isolate yourself. Do you also feel lonely?
Do you hold grudges?
Do you frequently feel jealous or are overly defensive?
How is your intimacy with people around you? Are you trusting?
How is your inner dialogue? Do you see yourself in the role of the rescuer or victim? Are your thoughts more negative or positive?
Some Simple suggestions How to bring balance into the heart chakra
Feeling gratitude for anything, it could be as mundane a your glass of water or grand as someone wavying you in while driving. Recognizing and being grateful for whatever blessing life bestows you allows you to have a greater flow of love energy. Practice this by keeping a gratitude journal (or like me, a note folder in your iphone), and take note of what you encounter during your day that brings a feeling of thankfulness. I like to do this multiple times a day because when I try at the end of the day it is often hard to think of. Keeping a running list during the day and reviewing them at night has a more profound effect.
For a body movements, you want to open your chest space. Think back-bending kinda things. I recommend starting with a simple and subtle, trying to clasp your hands behind your back. If you want to bring it to a mat, you could try Spinx Pose, Cobra Pose, Upward Dog…. focusing on moving your chest outward. Then try a more intense Upward-Facing Dog Pose. Bridge Pose with your arms clasped under your shoulders is highly effective. I also enjoy Fish Pose while using a prop. When you’re warmed up, perhaps you take yourself into Karatkatasana (Wild Thing) and Dhanurasana (Bow Pose) and Ustrasana (Camel Pose).
Kundalini Yoga practice would be the Sat-Kar-Tar which is explained here and demonstrated here. Here is another powerful Kundalini Meditation to Open the Lock of the Heart and Increase the Power of the Infinite Within explained and demonstrated.
Take part in a Heart Chakra Meditation. I love Activating Qi Flow of Heart Chakra by Power Thoughts Meditation Club and also Jason Stephenson’s Guided Meditations, this one is a Guided Sleep Heart Chakra Meditation . If meditation isn’t your thing, listening to music with a certain frequency could be beneficial. Try Heal Your Heart Chakra (639Hz)
Or this one or that one with crystal bowls.An exercies for the heart which is very similar to the buddhist loving kindness meditation. In this practice you envision 4 different being and one at a time, focusing on how you like them to be happy, you want them not to suffer, realizing they are happy sending them blessing so their cup overflows and hoping for for peace always in your heart. While doing this practice you could think/chant quietly “May they be happy… May they not suffer…May they have boundless joy…May they have peace in their lives." The first person is you! Looking at sending these wishes for yourself, your wish to be happy, your wish to not suffer, your wish to have boundless joy and to have equanimity. Next is someone in your family unit, Third is someone you dislike, an enemy. This may have you feeling some distain, this may sound hard and give you a feeling of resistance but as you practice this, the hope is that you can see they are a person just like you and me. A person doing their best at any given minute of everyday and they are deserving of loving kindness just as you wish for it. The last being to focus this attention to is any being on this Earth. Animals, insects, plants… anything that is capable of feeling. This is where great expansion and prosperity really come into play. It is a very powerful practice for the heart.
Holding or touching crystals like rose quartz or any one of these other heart-opening crystals.
Becoming aware of your internal narrative and rewriting or rather reframing the what is actually happening. This tactic takes an event that happened and puts a loving spin on it with more understanding, more compassion.
Something that made me feel hurt / small / sad >>>> Something good this event gave / taught / reminded me of
What the other person did wrong >>>> A positive spin I could put on it (even if you don’t feel it yet)
Another step would be to just write down something that happened to make you feel the way you are feeling in this moment. Once you have it all out and on paper review your words. Now look over it and ask yourself the follow:
Does this story hold you back or does it empower you to accomplish your dreams?
Is this story 100% true and can you prove it?
Ask questions like, “When I read this story, how does it make me feel?” “How do I treat myself and others because of it?” Or “Who am I when I have this thought in my head?”
Who would you be without this thought? How would you feel and how would you treat yourself and others?
Once you’ve completed this you can move on to rewrite your story! Look for any positives, lessons learned perhaps and use it to edit the story in a way that empowers you. If the voice in your head is saying you can’t, it’s not fair, why me, and if you keep telling yourself the same negative story, you’ll keep getting more and more of the same ole negative things. By writing a new story you are changing your brain and heart to work together in harmony. Writing down how you’d like the events to go that have you feeling powerful, that make you stronger, braver, the wonderful human being that you truly are.
Practice heart-opening affirmations. Also practicing these early in the morning. Studies show that brain rewiring is more effective first thing in the morning. I say rewiring because we are hoping to redirect the current negative thoughts and re-wire the thinking to a more loving nature, a more compassionate nature.
I am worthy of love.
I accept things as they are. I accept myself fully and unconditionally.
I am filled with gratitude for all of life’s blessings.
I am a pure being of love and light.
My heart radiates a pure, cleansing green light.
I let go of past grievances and resentments, I am thankful for the lessons I learned.
I forgive myself and I forgive others.
I am doing my best at any one moment in time.
I am at peace with myself.
My heart is filled with love, joy, and gratitude.
I always show compassion for myself and others.
I am pure universal love.
There is an infinite supply of love with abundant blessings everywhere.
I delight in the success of others, for we are all one.
I have evidence of love all around me as beauty exists in this world.
I am safe to love and to be loved.
I am open to giving and receiving love.
I am full of love.
I let go of all that no longer serves me with peace and gratitude.
I am never alone.
I am free to be my authentic self with others at all times.
I am living in a state of grace.
I am one with all beings, and they are one with me.
Let Go and Forgive. Not for the person that has potentially wronged you but for you. Holding on to the wrongdoing, really only holds you down. I’m not saying what happened wasn’t painful and I’m not saying that whoever did you wrong should get a free pass but that’s not your judgement to pay. Karma has a way of evening the scales, not you. The way to even your scale is to the drop of weight in your heart of what hurt you. Forgive them and move on.
Caroline Myss shares a Sacred Truth about the heart chakra in her book Anatomy of the Spirit: She shares “The fourth chakra is the power center of the human energy system because Love IS Divine Power. While intelligence or ‘mental energy’ are generally considered superior to emotioal energy, actually emotional energy is the true motivator of the human body and spirit. Love in its purest form - unconditional love - is the substance of the Divine, with its endless capacity to forgive us and respond to our prayers.”
And that is exactly what we are trying to create, this infinite and eternally divine love within your own heart space.
Helpful Data to tie everything together….cuz if there is no data then
A recent study published in the peer reviewed journal, Psychosomatic Medicine, took over 100 adult test subjects and equipped them with ambulatory blood pressure monitors so they could track pressure throughout the day with various psychosocial stress subject would encounter. The researchers found that study participants' blood pressure tended to be lower and more normalized while they were interacting with their significant other than when they were alone or when they were interacting with other people. The heart calming and pressure lowered effect took place while they were engaged with the person that they love the most. Additionally, they found that this blood pressure normalizing effect held true regardless of gender, regardless of race, or regardless of the quality of the relationship.
A meta-analysis of 510 possible studies, indicated that meditation and yoga appeared to decrease both systolic and diastolic BP, which were within similar baseline ranges, and the reduction was statistically significant; however, some results showed little difference. After an in-depth analysis of those results, BP range and patient age were revealed as the factors that affected the different results in some reports. In particular, meditation played a noticeable role in decreasing the BP of subjects older than 60 years of age, whereas yoga seemed to contribute to the decrease of subjects aged less than 60 years.
A 2017 study conveyed at the 3rd International Conference and Expo on Herbal & Alternative Medicine in London, UK reported aimed to explore the effect of chanting vitthal on various heart parameters and energy of Heart Chakra. “According to ancient Sanskrit language science, Yogic chakra concept and Ayurveda, Vitthal has connection with heart chakra. The study was conducted on 30 healthy volunteers and baseline screening was done using parameters like blood pressure, pulse rate, pulse pressure product, heart rate, and left ventricular ejection fraction. Energy profiling of Heart Chakra was done using Biofield viewer and Electro scanning method. The results showed statistically significant differences at 5% significance in heart rate, blood pressure, pulse rate, pulse pressure product, ejection fraction as well as energy values before and after chanting vitthal for 9 minutes once as a part of study intervention. There was statistically significant increase in green pixel parameter which is the colour energy of Heart chakra.”
Another study published 2015 in the International Journal of Computer Applications mapped the Effect of meditation on Chakra Energy and Hemodynamic Parameters. What they found was that engaging in meditation increases eye center and throat center (chakra) energy, which confirms an increases consciousness in the body. The study proves that chakra energy does not depend on hemo-dynamic parameters. It also confirms the positive benefits of meditation are due to activation of parasymphythetic state. What I love most is the final conclusion “Meditation helps to built up physical resistance, emotional harmony, and balance in life through eradiction of root cause in mind. It reduces tensions and help inflowing positive energy in the body by stilling the brain.” So to the point!
Happy Heart Month! From my heart to yours, may your days be filled with abundant love and blessings.