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Hello loves.
How are you?
No, really.
How is your heart today? Where is your breath? And what does your mind-body need before you walk back into the big thing you’re trying to bring into the world?
For the last couple of weeks, I’ve been thinking about heart coherence.
Which sounds, I know, like something a yoga teacher in flowing linen would say right before offering you tea made from bark. But underneath the wellness language is something helpful for ambitious, creative people trying to bring big things into the world.
Heart coherence is the state we enter when our breath, heart rhythm, and nervous system begin working together. It’s the practice of helping your heart and brain communicate more clearly.
Your heart has its own intrinsic nervous system (sometimes called the heart’s “little brain”) and research in neurocardiology shows that the heart and brain are constantly sending signals back and forth. I like to think of the heart like an orchestra conductor, and your muscles, your blood, and your breath are all musicians taking cues.
Your breath deepens, and your body stops bracing against life. Your heart becomes a doorway instead of a locked vault.
And if you’re a science nerd, there’s actual physiology underneath this. The heart doesn’t just sit there being poetic and decorative. It releases hormones, sends signals through the nervous system, and communicates constantly with the brain. One of those hormones, atrial natriuretic peptide, or ANP, has been studied for its role in stress and anxiety regulation.
When we work with the breath and heart rhythm, we’re giving the whole system a clearer signal. I am safe to expand. I can bring this thing into the world joyfully.
Recently, I read about a HeartMath Institute study involving a string quartet. Before performing, the musicians practiced heart-focused breathing together and chose emotional intentions for the pieces they were about to play.
For Pachelbel, they breathed in beauty and peace.
For Mozart, joy.
Afterward, their heart rate variability improved. They felt more focused and connected. And the audience experienced the performance as more engaging, more alive.
That really hit me.
Before the music became more connected, the musicians became more connected. They had to practice feeling it in themselves first before they could transmit beauty through their instruments.
Before you give the presentation, write the post, pitch the idea, launch the project, do the audition, start the Substack, record the podcast, make the recipe, find your voice, or say the scary true thing out loud —
you may need to regulate the instrument.
And the instrument is you.
This matters because so many of us are trying to create, speak, lead, write, perform, love, and live from a contracted state.
We are trying to do these incredible things while our bodies are asking:
Am I safe? Will I be judged? Is this any good? Am I too much? Will anyone care? What if I fail in public?
Expression asks us to open for real, which is hard to do when your nervous system is gripping the steering wheel.
This is why heart coherence feels so practical to me. It gives the body a way back — not through white-knuckling it, and not through telling yourself to “just calm down,” but through breath, attention, and feeling.
This week, I made you a 20-minute heart coherence meditation for anxiety. Not because anxiety is something to banish, but because sometimes we need a way back to the part of us that can create, connect, and move forward.
The part that remembers we are not just here to produce.
We are here to transmit something true.
Evolving loudly.
With love and rebellion,
Ashley, Wannabe Wisdom ❤️
About this meditation
A guided session for moments when anxiety or stress is sitting heavily in the body. You’ll be led through the Spin Technique, progressive relaxation, heart breathing, and an elevator deepening visualization — gently inviting your nervous system into a deeper, more regulated state.
The Spin Technique was developed by Richard Bandler, co-creator of NLP.
The original music in this meditation was composed by Matt Rivers whose work lives at the intersection of sound and soul. You can find his music at mattriversmusic.bandcamp.com and his Substack, Soul Craft Studio — both worth your time.
Post-production by my husband, Silver Kim, who helps regulate my heart everyday, along with our dog, Thor. ❤️
🎧 Best listened to somewhere safe, quiet, and comfortable. Please do not listen while driving or doing anything that requires your full attention.
⚠️ This recording supports rest, relaxation, and mental wellbeing — it is not a replacement for professional medical or mental health care.
Listen to this week’s heart coherence meditation
✨ Free subscribers can listen to the meditation on my YouTube channel Drift & Deepen. Please note: because this is a new channel under 1,000 subscribers, there may be ads I can’t control yet.
✨ Paid subscribers can listen to the full downloadable, ad-free version here on Substack — a quieter, uninterrupted experience you can return to anytime.
Paid subscribers also receive access to the full Theta Therapy archive, including previous guided sessions for creativity, stress, abundance, flight anxiety, and feeling enough. And my beginner’s guide, How To Get Started On Substack (Without Losing Your Mind).
