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

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

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 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.

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 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

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

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

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."

Your Deep Sleep Lullaby

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

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 Deal With Anxiety & Panic

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? This short track will offer you some food for thought.

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

Morning Motivator 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

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

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

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

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

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.

Deep Sleep Meditation

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

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

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 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.

A Sitting Meditation: Melty Relaxation

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.

Take A Break (13 mins) For Peace & Calm

Many people can offer empathy and compassion to others but when it comes to offering compassion to themself they may struggle. If this resonates with you then this track will help you to cultivate stronger self-compassion as well as compassion for others. Strong self-compassion can pave the way for better health, relationships, and general well-being. Research now suggests that lower levels of anxiety and depression have been observed in people with higher self-compassion.

Develop stronger self-compassion and improve well-being with this track, as research shows higher self-compassion leads to lower anxiety and depression.

Spread The Love

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

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

Remember the excitement and feeling of awe, when you looked at the world through the eyes of a child? This morning mindfulness meditation aims to arm you with a fresh perspective, looking at the world anew. Re-awaken this morning as your attention is brought to the beauty that surrounds you, your aliveness, and the wonders of your human body. Awareness allows you to live more fully because you are living mindfully rather than mindlessly. Get ready to feel appreciative and excited for the day ahead!

Morning mindfulness meditation re-awakens childlike wonder, brings attention to beauty, aliveness, and human body, leading to mindful living and appreciation.

Regain The Awe Feeling: A.M. Meditation

This voice only meditation requires imagination. Breath up the pure fresh air of your favourite colour through your fingertips and breath out through your feet. Breath in a soothing, nourishing pure air up through the fingertips and follow the journey of the air until it leaves through your feet. Close your eyes and allow Hilary Heart to take you on an imaginative journey to clear a space within your body and mind and make room for more positive thoughts and feelings.

Imaginative meditation guides you to breathe in fresh air of your favorite color through fingertips and exhale through feet for a clear mind.

Health & Wellness Boost

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!

Improve memory, increase calmness, and boost grades with an audio that cultivates a positive attitude to learning and shares a memory technique.

Program Your Mind For Exam/Test Success

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

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

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.