Calm Your Racing Heart

❤️ Calm Your Racing Heart

Why Does Your Heart Race?

• Physical activity increases heart rate.
• Anxiety, fear, excitement, and stress can also make your heart beat faster.
• Paying attention to your heartbeat can help reduce anxious thoughts.

4-Step Calmness Exercise

1️⃣ Breathe Deeply

Take 3 slow, deep breaths.

2️⃣ Feel Your Heartbeat

Place your hand on:

• Chest
• Wrist
• Side of neck

3️⃣ Raise Your Arms

Hold:

• 30 seconds
• 20 seconds
• 10 seconds

Take deep breaths between each round.

4️⃣ Reflect

Ask yourself:

• How does my heartbeat feel now?
• How am I feeling emotionally?

Benefits

✅ Reduces stress awareness
✅ Improves mindfulness
✅ Encourages emotional regulation
✅ Promotes relaxation
✅ Helps regain focus

Key Message

"When emotions race, pause, breathe, and listen to your heartbeat."