This simple breathing practice is ancient, our ancestors discovered that the key to calming the mind and body is longer exhalations. Neuroscience later discovered that when your exhale is longer than your inhale, the vagus nerve (running from the neck down through the diaphragm) sends a signal to your brain to turn up your parasympathetic nervous system and turn down your sympathetic nervous system. In other words when your exhalations are longer than your inhalations you move the nervous system into a calm state rather than a state which is ready to react to any perceived threat. Awesome!

Calm Your Nerves With 7:11 Breathing

Learn how to breathe abdominally to feel calmer and more relaxed. Practice daily to change the way you breathe and change your life for the better. A common symptom of anxiety is a feeling of tightness in the chest brought on by muscle tension and faulty breathing patterns. "Humans have lost the ability to breathe correctly, with grave consequences" (James Nestor 2020, 'Breath' published by Penguin Life).

Breathing Interval To Calm Your Nerves

Slow your mind and calm your nervous system with this lovely breathing exercise. It works well when your mind is in overload, because the sound you make is a distraction, and the mind loves a distraction! This practice works by blocking out the senses of sight and sound and creating an internal vibration by humming. Humming also stimulates the Vagus Nerve. Once you have learned the approach through this audio try it yourself for 10 breaths each time you practice.

Bee Breathing To Calm The Mind

This tapping meditation will tap into your natural ability to sleep. Just listen and tap to this short audio as you go to bed, then snuggle down to sleep. Leave the rest to your subconscious mind which has always known how to sleep well. Prior knowledge of the EFT tapping points is required. See www.positivenewyou.co.uk for a map of the tapping points.

Tap Yourself To Sleep

Helpful for anyone with anxiety. Allow your worries and anxieties to melt away as you fill your body with calm, peaceful feelings. The audio aims to soothe and nourish and help create a positive mindset. The words will begin to exercise a greater influence over the way you think, feel and behave in a positive way. Many clients mention the increasing sense of calm they experience by listening each day. Length: 23 minutes.

Releasing Anxiety

This sleep track is designed to soothe you to sleep. Allow the sounds of the calm ocean waves along with the soothing words to lull you into a peaceful and relaxed state followed by blissful sleep. Goodnight, Hilary Heart x

Blissful Sleep

A brand new day lies ahead, what will you choose to do with it? This short track will offer you some food for thought.

Morning Motivator Meditation

This one-hour sleep audio combines the calm, hypnotic sounds of the waves with the soft vocals which is perfect for leading you down into a peaceful sleep. "Sleep is as natural as the ocean waves. The breath comes and it goes like the sea tide that ebbs and flows."

Blissful Calm Sleep: Guided Meditation

Train your body and mind to sleep deeply with this audio that will guide you down into a natural sleep. Play this recording every night for 7 days to remind and retrain the body and mind on how to sleep deeply.

Deep Sleep Meditation

Use nightly for 10 days to train your mind and body to fall asleep effortlessly. This track contains embedded binaural beats and sounds of the night that are perfect for entering into a state of deep sleep. The combination of mindfulness and hypnotic suggestion will initially guide you and then the natural process of sleep will follow. Goodnight, sleep tight, Hilary Heart

Deeper Sleep With Binaural Beats

One of the greatest gifts we can give ourselves is to pause, relax and take our focus inwards. So much of our attention is focused outwards, away from ourselves as we get hijacked by the busyness of life. Simply by focusing inwards we can give the attention our body needs and create a space within ourselves for peace and calm. I hope you enjoy this simple, but effective practice -a body scan -which will replenish and refresh you.

Take A Break (13 mins) For Peace & Calm

One of The Therapy Bubble's most popular and soothing tracks to release & melt away tension allowing the body and mind to recover, repair and re-energize. The audio contains positive affirmations and can be used at night to obtain a deep sleep or during the day as an energy boost.

Health & Wellness Booster

Life can be so busy that we may forget to notice the beauty around us. Imagine your first day on earth has never seen a sunset before, a rainbow, or a snowflake! That feeling of awe is something we forget as things around us become familiar. This audio takes you on a journey of remembrance as if it is your first day on earth. Listen as you go off to sleep or use it as a relaxation track during the day, the benefits will become apparent.

Gratitude For Life's Beauty

Do you get nervous on exam day? Are you worried you might forget the material you have learned? This audio cultivates a positive attitude to learning, increases your confidence with regard to exams, and shares a technique to assist with the memory of the learned material. Listen daily up until the exam. To summarise, this audio can improve your memory, increase your calmness and increase your grades. Get listening!

Program Your Mind For Exam/Test Success

This track will direct you, step by step, down into a deep & restful state. Unwind after a busy day or night with this guided practice. Find a quiet space to listen and allow any tension to melt away as your body and mind recalibrate and the feelings of calm and relaxation increase.

Beginners Meditation: Learn To Relax

Just follow Hilary Heart's directive words with your awareness and discover how easily you can relax. If you think you can't, you can! This track will help you relax. Your body will thank you for this 10-minute gift of peace and calm where you will re-energize and increase your capacity to deal with whatever life throws at you! Enjoy!

Soothing 10 Minute Relaxation

Known to decrease feelings of tension, anxiety, and anger, progressive muscular relaxation is as easy as tightening your muscles and then releasing them. Allow Hilary Heart to guide you through this 14-minute audio where she provides an option near the end to either carry on into sleep or awaken fully and carry on with your day.

Pre-sleep routine-Progressive Relaxation

Tension can interfere with how we want to be. This 6-minute body scan aims to melt the tension and replace it with comfort. Enjoy!

Melt, Unwind, Relax

To be grateful is to be thankful. "Grateful for big things, small things, and everything in between." We can easily be hijacked by the busyness of life and miss those small things. Using the power of visualization, Hilary Heart invites you to "notice" and expand your awareness of the beauty of your "aliveness' and the wonder outside of yourself. Thank you for listening.

A Gift Of Thanks

Gain part or full relief from any type of headache. Find a quiet place to be still and listen to my words and the soothing music containing binaural beats. This guided meditation will take you to a beautiful place in the mountains where the fresh, pure air will bring about the healing you so gladly wish for.

Heal Your Headache

This track aims to capture your child's wonderful imagination and guide them down into restful sleep. Please play nightly so the track becomes familiar & your child learns to employ their imagination in a fun and helpful way. Initially, it's recommended to listen with your child. The soundtrack begins with a magic carpet ride and continues into a fun adventure that includes tigers, acrobats, a playground, and a very long slide. Persuasive language is used throughout.

Kids Sleep Training: The Magic Carpet

Sleep is vital for good mental health and here's why. A good night’s sleep helps stabilize emotions, whereas a sleepless night puts your body at a disadvantage when fighting off infection, particularly the common cold, and can trigger up to a 30% rise* in anxiety levels the next day. (*Neuroscientist Matthew Walker from the University of California, Berkeley)