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6 Heart-Centered Ways to Support Your Nervous System

  • Jennifer Knowles
  • Jun 12
  • 3 min read

Symbolically, the heart relates to love, connection, compassion, and emotional balance. When open and balanced, we feel connected to ourselves and others. We experience ease in giving and receiving love, setting boundaries with grace, and expressing our truth without fear. If you’ve been feeling emotionally closed off, overly self-critical, disconnected, or quick to resentment, your heart might need some support.


Here are 5 grounded, heart-centered ways to nourish and rebalance this vital energetic center:


1. Connect to Your Breath (and Your Body)

The heart (or cardiovascular system) is closely linked to the lungs and breathing (respiratory system). When we're emotionally guarded or holding grief, our breath often becomes shallow, short, or stifled.


Try this: Place one hand over your heart and one on your belly. Inhale gently through your nose, notice your breath expanding your ribcage. Exhale slowly out of the mouth, like blowing out a candle. Allow the breath to soften your shoulders and open space around your heart. Repeat for 3–5 minutes to begin unwinding tension and inviting presence.

Neuro-integrative note: Slow, diaphragmatic breathing regulates the vagus nerve and supports heart-rate variability, both essential for emotional resilience.


2. Practice Heart-Opening Movement

Movement that expands the chest and softens the upper body can help release stored tension and reconnect you with feelings of openness and ease.


Try this: Simple chest-expanding stretches like supported backbends over a pillow, gentle side-to-side arm swinging, or a vagal hug (tuck your right hand in your left armpit and place your left hand on your right shoulder, then squeeze) can restore felt safety and connection.

A few minutes of intentional movement throughout the day can help release emotional states "stuck" in the body.


3. Tend to Grief and Old Wounds

The heart holds unprocessed grief, heartbreak, and loss. Avoiding these feelings often leads to numbness, defensiveness, or chronic physical tightness.


Try this: Set aside a quiet space to gently journal or reflect on the losses or hurts you may still carry. You might ask: “What is asking to be seen?” Allow space for tears, release, or stillness. You don’t have to rush to “fix” it—just acknowledging it is a powerful step.


Therapeutic tip: Working with a therapist trained in somatic or grief work can help you safely process stored emotional pain.


4. Practice Loving-Kindness (Metta) Meditation

This heart-centered mindfulness practice supports the cultivation of compassion for yourself and others.


Try this: Sit quietly and repeat phrases such as:

  • May I be safe.

  • May I be loved.

  • May I live with ease.


Then extend those wishes to others—starting with a loved one, then a neutral person, and eventually someone you find challenging. With consistent practice, this creates emotional regulation and self-acceptance.


5. Spend Time with What (or Who) You Love

The heart thrives on joy, meaningful connection, and reciprocity. Reconnect with the people, places, or practices that bring you rest and joy.


Try this: Call a friend, snuggle your pet, dance to a favorite song, or spend time in nature. Let yourself feel love without needing to earn it or fix anything. Notice how your heart responds when you give it what it truly needs.


6. Boost Your Microbiome with Green Foods

Grab a bunch of green veggies and throw them in your blender, pour the mixture into ice cube trays, and freeze. When you make your morning smoothie, soup for lunch, or sauces for dinner, toss in a cube or two. This is known as a "microbiome mashup," and it will deliver a wonderful dose of good microbes to your gut, leading to physical and mental health. Always check with your doctor or dietitian before making significant changes to your diet.


Final Thought:

Supporting the heart isn’t about being open without protection; it’s about staying connected and protected. Through gentle breath, movement, self-reflection, connection, and gut support, we can create the conditions for peace and harmony within and without.


These blog posts are intended for educational and informational purposes only. They are not a substitute for professional mental health treatment, medical advice, diagnosis, or care. Always consult with a qualified healthcare provider or licensed therapist regarding any questions or concerns you may have about your health or well-being.

 
 
 

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Jennifer Knowles, LPC-MHSP (HAVEN Therapy, LLC), is a licensed professional counselor specializing in integrative, body-based approaches to support clients dealing with anxiety, depression, grief, and other mental health concerns.  I am committed to making my office and services accessible to people of all abilities, all identities, and all ways of being. 

 

DISCLAIMER: The services provided by Jennifer Knowles, LPC-MHSP (HAVEN Therapy, LLC) are intended to support mental health and well-being. They are not a substitute for medical treatment. I do not diagnose or treat medical conditions. Clients are encouraged to consult with their healthcare providers for medical concerns.

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