Here’s Tony Robbins’ 2-minute Heart Coherence Routine — the version he often guides live at events and private trainings:
🕐 Step 1: Shift Your Focus (10 seconds)
Close your eyes and put your hand over your heart.
Bring your full attention there — not your thoughts, but the physical feeling of your heartbeat or chest movement.
This centers your awareness and begins the mind-body alignment.
🌬 Step 2: Breathe Through the Heart (60 seconds)
Breathe as if the air is flowing in and out of your heart.
Use a slow rhythm — about 5 seconds in, 5 seconds out.
This breathing pattern stabilizes your heart rhythm and starts creating coherence.
💖 Step 3: Generate a Feeling of Appreciation (30–60 seconds)
Recall a specific moment or person that fills you with deep gratitude, love, or appreciation.
Don’t just think about it — feel it.
Let the emotion expand through your chest as you continue breathing through the heart.
⚡ Step 4: Amplify and Hold It (30 seconds)
Picture that feeling radiating from your heart — filling your body and even extending outward, like light.
Stay in that state for about half a minute, letting your breathing and emotions stay synchronized.
🧠 Result
Within two minutes, your heart and brain waves fall into rhythm — creating:
- Calm focus instead of stress
- Higher intuition and mental clarity
- Elevated emotional energy
- A strong physiological reset