By Koryn Sheppard
The human heart is an incredible organ, beating more than 2.5 billion times over a lifetime —depending, of course, on how long that life lasts. On average, it beats 100,000 times per day and 35 million times per year.
But the heart does more than just pump blood — it feels with us. The physical ache we associate with heartbreak is real. This phenomenon, known as “broken heart syndrome” (medically referred to as stress cardiomyopathy or takotsubo cardiomyopathy), demonstrates the powerful connection between our emotions and our heart.
February is all about hearts. With Valentine’s Day on the 14th and National Heart Health Month recognized throughout the month, it’s the perfect time to explore how mindfulness supports heart health.
Mindfulness and the Heart
You may already know that mindfulness practices, such as meditation, can benefit heart health. By reducing stress, mindfulness can lower blood pressure and improve heart rate variability — an important indicator of cardiovascular well-being. These benefits help reduce the risk of heart disease and promote a well-balanced autonomic nervous system.
A 2020 study published in the Annals of Behavioral Medicine found that individuals engaging in mindfulness-based activities experienced improvements in blood pressure and mental health, including reduced anxiety, depression, and stress.
A 2012 study tracked participants over five years and found that those who practiced mindfulness for 20 minutes, twice a day, had a 48% reduction in cardiovascular events.
How to Incorporate Mindfulness into Your Routine
If you don’t yet have a mindfulness practice, the San Diego County Bar offers a free Mindful Meditation session at noon on the second Wednesday of each month. Sessions are online and last 30–40 minutes and provide an excellent opportunity to reset after a stressful morning or re-energize for the afternoon.
However, meditation is just one option. There are many ways to cultivate mindfulness, including:
- Mindful movement (walking, yoga, tai chi)
- Visualization and breathing techniques
- Journaling and expressive writing
- Creative hobbies (knitting, crocheting, painting, pottery)
- Listening to peaceful music or enjoying a cup of tea in silence
- Getting a massage or engaging in self-care practices
The key is to slow down, be present, recognize your internal thoughts, and relax.
A Simple Mindfulness Exercise for the Heart
Let’s try a short exercise together.
- Choose an amount of time that feels manageable—perhaps one minute, five minutes, or more. Start small.
- Set a gentle alarm on your phone to signal completion (nothing loud or startling).
- Find a quiet, comfortable place to sit or lie down. Dim the lights if you prefer.
- Minimize distractions from your phone, your computer, and anyone who may be present. (A sticky note on the door may suffice.)
- Close your eyes or soften your gaze (allow your eyes to become unfocused.)
- Take a long, slow breath in, focusing on your heartbeat.
- As you exhale slowly, visualize your heart beating steadily and calmly.
- If you’d like to incorporate a gratitude practice, take a moment to express gratitude for your heart and the vital work it does every day.
If you’ve done this for any length of time, congratulations — you just meditated! And your heart thanks you.
Join Us for Mindful Meditation
Consider joining us for our monthly Mindful Meditation session — your heart will be glad you did.