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!

Longer exhalations activate the parasympathetic nervous system, calming the mind and body; an ancient practice confirmed by neuroscience.

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).

Improve your life by learning abdominal breathing to feel calmer and relaxed, combat anxiety, and correct faulty breathing patterns.

Breathing Interval To Calm Your Nerves

Learn to breathe properly and feel your stress reduced. Shallow breathing and hyperventilation reflect high stress levels & learning to breathe correctly is something you will benefit hugely from. Please give it a go & let me know how you get on. Hilary Heart

Proper breathing reduces stress levels significantly, try it out and feel the benefits.

Immediate Stress Relief

Do this simple breathwork for 2 minutes and notice how you feel. Nervous system regulation occurs when we breathe deeply with longer exhalations. This breathing engages the vagus nerve, which is like a "power lever"; it's what turns organs on and off in response to stress.

Breathing deeply for 2 mins regulates nervous system by engaging vagus nerve, turning organs on/off in response to stress.

Extended Exhale Breathing For Regulation

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.

Calm your mind and nervous system by humming in this breathing exercise that blocks out sight and sound to create an internal vibration and stimulate the Vagus Nerve.

Bee Breathing To Calm The Nervous System

Here is an opportunity to learn relaxed breathing. Learn to trust in the natural flow of your breath and reap the benefits of breathing less. "Most of us breathe too much, and up to a quarter of the modern population suffers from more serious chronic over-breathing. "(James Nestor, Breath-the new science of a lost art, published by Penguin Life 2020) "The key to optimum breathing, and all the health, endurance, and longevity benefits that come with it, is to practice fewer inhales and exhales in a smaller volume. To breathe, but to breathe less." The music in this relaxed breathing audio is, “Soft Sailing Into The Sunset,” by Leon Riskin, which you can also listen to here on Aura.

Learn to trust in the natural flow of your breath and breathe less for optimal health and longevity, as suggested by James Nestor in "Breath".

Relaxed Breathing To Calm Your Nerves

This is a breathing technique called "the physiological sigh" and it brings down stress levels very quickly. It’s wonderful for giving yourself a total re-set. You can use this deliberately any time you are feeling heightened or anxious to calm yourself.

Nervous System Reset: Physiological Sigh

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.

Improve your sleep with a tapping meditation, listen and tap to the audio before bed and let your subconscious mind take over. Prior EFT knowledge required.

Tap Yourself To Sleep

This EFT tapping exercise aims to invite more peace into your life and open your heart again. Forgiveness is a gift you give yourself because it’s a decision to let go of the hurt and anger about what happened. Tapping can help reduce the intensity of emotions associated with the situation. In return, you can look forward to greater freedom, clearer thinking, and inner peace and calm. The Dalai Lama said once, “In the final analysis, the goal of every person is simply peace of mind. “ (Photo Credit: Artem Laletin)

EFT tapping for peace and forgiveness, reducing emotional intensity and finding inner calm for greater freedom and clarity.

Forgive Them, Let Go & Find Your Peace

Put negative events and uncomfortable emotions behind you where they belong. If you are stuck, keep revisiting the past, and wish to move forward then this guided meditation is for you. Life is too short to keep dwelling. Today is a new day and it's ok to move on and to achieve the goals you have set for yourself. This hypnotic recording will help you recognize your inner strengths, empower you, and help you flourish. Listen to it as you fall asleep.

A guided meditation to let go of negativity and move forward, empowering you to achieve your goals and recognize your inner strengths.

Let Go Of The Past, Grow & Flourish

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.

Audio helps alleviate anxiety by providing soothing, calming feelings that create a positive mindset, with clients experiencing an increased sense of calm after listening to the 23-minute audio.

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

Sleep track with ocean waves and soothing words to lull listeners into peaceful state for blissful sleep, by Hilary Heart.

Blissful Sleep

Gain control over your anxiety and panic by learning to reverse anxious feelings. This directive audio will help you understand and overcome the frightening feelings associated with panic attacks. Repeated play over 7-10 days is recommended to reduce your anxious thoughts and allow them to become embedded in your thinking process.

Audio helps reverse anxious feelings and overcome panic attacks with repeated play over 7-10 days for gaining control over anxiety.

Learn To Manage Anxiety & Panic

If you want to sleep well tonight then you can. The gentle female voice will guide you down into a relaxed state and take you on a journey into a private place ......a beautiful pool of peace. Enjoy the private, warm, bubbling spring and soothe away any tension, worries, or stress. If you enjoy the soothing effects of warm water over your body then this is the track for you. Enjoy.

Relaxing guided meditation to help you sleep well by soothing stress and tension with warm water imagery.

Pool Of Peace Deep Sleep Meditation

Binaural beats, soothing music, and the voice of Hilary Heart. High-quality deep sleep music with embedded binaural beats. The binaural beats used in this audio are 2Hz delta waves that are suitable for deep sleep. Ideally, play consecutively for 16 days and notice the effect of this track on your ability to fall into sleep easily. Enjoy the restorative effects of deep sleep and the benefits the following day. Increased focus, tolerance, and improved mood can be yours. Music by Narek Mirzaei called "Bright Moon".

Deep sleep music by Hilary Heart with 2Hz delta wave binaural beats for 16 days, enjoy improved sleep and benefits like focus and mood with "Bright Moon" by Narek Mirzaei.

Binaural Beat Sleep

Assertiveness means expressing your point of view clearly and directly, whilst still respecting others. Many people fear being assertive because they worry about others negatively perceiving them, perhaps selfish or aggressive. This audio clarifies what assertiveness is, and is not, helping the listener to action clear communication skills. Examples are given within the audio. Assertiveness is a life skill worth adopting as it can help a person feel more confident and self-assured.

This audio clarifies what assertiveness is, helping listeners develop clear communication skills and feel more confident and self-assured.

Gain Confidence Through Assertiveness

Have you ever been lulled to sleep? Here is a beautiful lullaby that will guide you down into a deep and restful sleep. The pace is gentle and the hypnotic language will assist in guiding you into a deep state of sleep every night. The music "Good Night Ballad" is performed by Leon Riskin, available here on Aura.

"Fall into a deep and restful sleep with the hypnotic lullaby 'Good Night Ballad' performed by Leon Riskin on Aura."

Instant Deep Sleep Lullaby

This mindful hypnosis track for sleep uses brainwave entrainment binaural beats to allow your body and mind to relax & sleep deeply. Use nightly to train your brain in how to sleep deeply and to increase your well-being. The binaural beats are blended with the vocals of Hilary Heart and music by Narek Mirzaei.

Mindful hypnosis track with binaural beats for deep sleep, featuring vocals by Hilary Heart and music by Narek Mirzaei for nightly use.

Snuggle Sleep Hypnosis & Binaural Beats

Your subconscious mind can be reprogrammed to adopt behaviours that serve you. If you want to change your eating habits and adopt healthier behaviours, listen to this track daily (16 days for optimal results). It is best to listen as you drift off to sleep. The affirmations and healthy suggestions will sink deep into your subconscious mind, helping you to adopt healthier behaviors and influence you in a positive and healthy way.

Reprogram your subconscious mind for healthy eating habits with daily track for 16 days while drifting off to sleep for optimal results.

Weight Loss: Reprogram Your Subconscious

Access a strong positive state at will by learning how to anchor positive thoughts and feelings with a physical gesture. Hilary Heart guides you through this 6-minute anchoring technique. You will anchor feelings of confidence to the simple act of squeezing your fist. With practice, when you wish to feel more positive about yourself you can simply squeeze your fist and tap into your positive feelings. Photo by VAZHNIK: https://www.pexels.com/photo/persons-fist-up-in-blue-background-7561648/

Anchor positive feelings with a fist squeeze to access confidence anytime, guided by Hilary Heart in a 6-minute technique.

Grab A Confidence Boost In 6 Minutes

A brand new day lies ahead, what will you choose to do with it? Find your motivation by listening to this track. This short track will offer you some food for thought. Written by Hilary Heart

Get inspired for the day ahead with this short track offering food for thought.

Morning Motivator Meditation

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.

Focusing inwards and practicing a body scan can bring peace and calm, replenishing and refreshing the body amidst the busyness of life.

Body Scan (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.

Popular relaxing audio track from The Therapy Bubble for releasing tension, promoting recovery and deep sleep with positive affirmations.

Boost Health & Improve Sleep

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!

Relax with Hilary Heart's directive words in this 10-minute track and increase your capacity to deal with life's challenges.

Soothing 10 Minute 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!

A 6-minute body scan helps to relieve tension and promote comfort.

Melt, Unwind, Relax

Ease into sleep with no rush. 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.

Audio guide for deep sleep: Retrain body and mind to sleep naturally in 7 days by playing it every night.

Melty Deep Sleep Meditation

This guided sleep meditation melts away tension and soothes the nerves so you can drift down into a deep and restorative sleep. You don't have to do anything, just trust in the process and allow Hilary Heart to guide you and, very soon you will experience a deep sense of physical and mental comfort.

Guided meditation with Hilary Heart melts tension and soothes nerves for a deep and restorative sleep. Trust the process and let go.

Melt Into A Deep Sleep:Guided Meditation

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.

"Guided relaxation track induces deep restful state, ideal for unwinding after a long day or night." (96 characters)

Beginners Meditation: Learn To Relax

Today is a brand new day, a fresh beginning. Set your intentions for a great day ahead and imagine how you would like your day to unfold. Voice mixed with beautiful music "Fresh Air" by Leon Riskin, available here on Aura.

Start your day with intention and positivity, set the tone for a great day ahead with "Fresh Air" by Leon Riskin on Aura.

Create A Great Day Morning Visualisation

An empowering morning meditation (voice only) to provide a positive start to your day. The track is 8 minutes in length & incorporates visualization and a soothing voice. Go on, start your day positively, and see what happens! Remember, imagination is the eye of the soul.

Start your day positively with an empowering 8-minute morning meditation featuring visualization, soothing voice, and music by Leon Riskin on Aura.

Motivational Meditation To Start The Day

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.

An audio journey that helps you remember the awe-inspiring beauty of life as if it's your first day on earth, for relaxation and sleep.

Gratitude For Life's Beauty

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."

A one-hour sleep audio featuring hypnotic sounds of waves and soft vocals designed to lead you into a peaceful sleep.

Blissful Calm Sleep: Guided Meditation

Join me in this meditation to cultivate thankfulness. We will explore the world using our 5 senses. Will you be uplifted from these simple things? Wishing you a beautiful day ahead, Hilary Heart

Experience a gratitude-focused meditation journey exploring the world through our senses, uplift your spirits with simple things. -Hilary Heart

Good Morning! Wake Up & Feel Thankful

This nourishing practice will bring you down from a heightened state to a calmer one. If you feel stressed, anxious, overwhelmed, or irritated then this audio is for you. Your level of stress is reflected in the way that you breathe. Here you can learn some breathwork which will activate your parasympathetic nervous system and help you come down from an alert state to a much calmer one. This audio is voice only.

Learn breathwork to reduce stress and anxiety, activating your parasympathetic nervous system for a calmer state, in this voice-only audio.

Nervous System Regulation: Chaos To Calm

Irritable Bowel Syndrome or any gut issue can be debilitating and painful and adding meditation to your toolbox can be extremely helpful. Listen to this track daily and begin to experience a calmness in your gut and abdomen. The mind and body are connected and as your mind grows calmer, so does your gut. This meditation accesses the gut-mind connection to help improve symptoms of IBS such as abdominal pain, bloating, constipation, and brain fog. This meditation may also help to improve symptoms of other gastrointestinal conditions, such as inflammatory bowel disease (IBD).

Daily meditation can help calm the gut-mind connection, easing symptoms of IBS and other gut issues like bloating and abdominal pain.

Calm IBS, Stomach or Digestive Issues

This track will help you relax and drift into sleep. The gentle voice of Hilary Heart and the music by Leon Riskin called "Soft Sailing Into The Sunset" will assist you in releasing the tension of the day and then falling into a restorative sleep.

"Relax and drift into sleep with Hilary Heart's soothing voice and Leon Riskin's "Soft Sailing Into The Sunset" music."

Sleep Meditation: The Ocean Waves

This relaxing, guided meditation will help soothe your nerves, calm your body, and improve your health. Affirmations are integrated near the end to assist your body and mind in repairing and re-energizing. If you are stressed or anxious you could benefit from this empowering meditation. Background music by Scott Dixon.

Soothe your nerves and improve health with this guided meditation including affirmations for repairing and re-energizing, set to music by Scott Dixon.

Reduce Anxiety & Improve Sleep

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

Train your mind and body to fall asleep effortlessly with nightly use of a binaural beats track containing sounds of the night for deep sleep.

Deeper Sleep With Binaural Beats

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.

Relieve headaches with guided meditation and binaural beats while being transported to a serene mountain atmosphere.

Heal Your Headache

So many of us deny that we are angry. It's understandable because of the negative connotations it exudes. Also, depending on the family dynamics, we may have been conditioned to repress it or deny it. Also, it may not have been safe or appropriate to express it. Please know that anger is a natural and normal human emotion and acknowledging it is beneficial to our mental and physical wellbeing. Find a quiet space to practice this mindful meditation and acknowledge the anger within. A safe space in which to explore and extend your curiosity towards your anger can be so very healing.

Acknowledging anger is important for mental and physical wellbeing, despite societal stigma and family dynamics that may discourage it.

Acknowledge Your Anger, It's Healing

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.

14-minute audio guides you through progressive muscular relaxation to reduce tension, anxiety, and anger with an option to either sleep or carry on with your day.

Pre-sleep routine-Progressive Relaxation

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.

Be grateful for big and small things, use visualization to notice the beauty of your aliveness and the wonder outside of yourself.

A Gift Of Thanks

It's vital to your health and well-being to take breaks during your busy schedule, whatever that may look like. By taking a break, closing your eyes, and going inside you give your body and mind the nourishing break it really needs. Interrupt your day to practice this 7-minute body scan and see how the calmness and relaxation you experience has a profound effect on the rest of your day (or night).

Give your body and mind a 7-minute break with a body scan to experience profound calmness and relaxation, improving your overall well-being.

7 Minute Take-A-Break Body Scan

This Mindfulness practice aims to increase your awareness of internal body sensations, helping you to switch from thinking to feeling. Your relaxation response will be activated throughout your body and you can enjoy the pleasant sensations throughout.

Mindfulness practice enhances body awareness, shifting focus from thinking to feeling, activating relaxation response and promoting pleasant sensations.

Trauma Informed Relaxation

This meditation is a collection of affirmations to kick start your day, month, or year and strengthen your mind and body. Begin your day on a positive note. Believe and you can achieve! Accept and experience all your emotions and choose to focus on the goodness that surrounds you. The beautiful background track is, "Soft Sailing Into The Sunset "by Leon Riskin

Start your day with positive affirmations to strengthen your mind and body, believe you can achieve, and focus on the goodness around you.

Renew & Refresh: Self Care Meditation

What are the signs and symptoms of inner peace? What does it look like? The answers lay in the old filing cabinet belonging to my deceased colleague and I share them here. Enjoy!

Discover signs and symptoms of inner peace in old filing cabinet of deceased colleague.

The Key To Inner Peace

This poem by Robert Frost seems to be about the journey of life and the choices we sometimes have to make, and how those decisions will affect the future. If you obsess over making small decisions, maybe this poem will help. Which road should you take, and will it make a difference? Food for thought.

Robert Frost's poem explores life's journey, choices, and their impact on the future, offering perspective on decision-making and its consequences.

The Road Not Taken, Poem by Robert Frost

A short parable regarding trust. Why do we trust some people and not others and forget to trust our instincts?

Trust is explored through a parable, questioning why we trust certain individuals over our own intuition.

The Parable Of The Scorpion & The Turtle

This beautiful classic by Beatrix Potter called "The Tale of Peter Rabbit" is considered one of the most popular of all time, selling over 45 million copies worldwide. This beautiful story teaches young listeners about the consequences of their actions and the dangers of the adult world. The moral is that disobedience can lead to trouble and that it's important to listen to directions to avoid danger.

Beatrix Potter's "The Tale of Peter Rabbit" teaches children the consequences of disobedience and the importance of following directions.

The Tale Of Peter Rabbit

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.

"Sleep track for children encourages imaginative thinking through a fun adventure with tigers, acrobats, and a playground, to aid restful sleep."

Kids Sleep Training: The Magic Carpet

A wonderful tool to lessen anxiety, worry, rumination, and overthinking. Next time you are worrying or feeling anxious about something, try and focus your energy productively on the things you can control or influence. Make the circle of control a cornerstone of your path to better mental health and a more rewarding life.

Focus on what you can control to reduce anxiety and overthinking for better mental health and a more rewarding life.

Manage Anxiety: Circle Of Control (CBT)

This CBT technique for managing anxiety is called "thought challenging." It's a great way to deal with anxious thoughts. Your thoughts have a huge influence on how you feel and behave, and so it can be helpful to challenge your thoughts if you are stuck in a negative thought cycle. Hilary Heart uses the example of "I'm a failure" to demonstrate how this easy technique works. Grab a pen and paper and systematically work through the steps she describes. You will see that changing your thoughts can change your life! Your thoughts have a huge influence on your feelings and behaviour and are certainly worth challenging!

Challenge anxious thoughts with CBT technique "thought challenging" to change your life by changing your thoughts, as demonstrated by Hilary Heart.

How to Let Go of Anxious Thoughts (CBT)

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)

Good sleep stabilizes emotions, while lack of sleep weakens the immune system, raises anxiety levels by 30%, and increases susceptibility to the common cold.

Sleep Hygiene For Good Mental Health

An angry state can produce high levels of arousal, and the logical brain can be hijacked when we allow emotions to take over. This is where practicing mindfulness can help because research suggests it can override emotional reactions by increasing self-awareness, decreasing amygdala activity, and reducing arousal. Hilary Heart, a psychotherapist specialising in anger management, can assist in this area. Her website is www.positivenewyou.co.uk

Practice mindfulness to override emotional reactions and reduce anger arousal with psychotherapist Hilary Heart at www.positivenewyou.co.uk.