Breath Tool: Breath for Compassion
Use this breath technique when your heart feels heavy or when you need to reconnect with compassion for yourself and others.
This simple breathing exercise activates the parasympathetic nervous system, also known as the "rest and digest" system, which helps lower your heart rate and relax your internal organs.
How to practice Compassion Breath:
Find a comfortable position. Place your hands over your heart. Close your eyes or soft focus on a place in your space.
If helpful, you can visualize compassion as warm light, gentle waves, or soft energy.
Inhale through the nose for a count of four, allowing the belly to expand. On the inhale, imagine sending compassion to your heart center.
Exhale through the nose for a count of four, with the belly contracting back towards the spine. On the exhale, visualize sending compassion outward—towards your loved ones.
Repeat the inhale, sending compassion to your heart center.
On the next exhale, visualize sending compassion outward—towards your community.
Repeat the inhale, sending compassion to your heart center.
On this exhale, imagine compassion extending even further—out into the world.
When you feel complete, return to your regular breath.
Benefits:
calms the nervous system
manages anxiety
promotes relaxation
reduces stress
lowers heart rate
lowers blood pressure
increases heart rate variability
cultivates self-compassion
enhances feelings of connection
supports emotional regulation
