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HeartMath Institute
Solution for Anxiety

HeartMath Institute’s long years of scientific research and clinical trials have helped improve thousands of people’s lives worldwide.

Whether you, a friend, or loved one is seeking help for job stress, anxiety, fatigue, sleeplessness or another stressful condition, you will find proven, easy-to-use and free solutions here.

Everyone worries occasionally, but constant worry could signal unhealthy stress and anxiety levels. HeartMath Institute understands that when anxiety becomes an ever-present condition it’s time to take care.

Excessive or chronic anxiety can be paralyzing, though maybe not in the normal sense. People typically can go about much of their daily routine, yet always with an unsettling feeling of anxiousness, urgency or even fear just below the surface.

Whether it is generalized or specific, as in test and performance anxiety, HeartMath’s research and experience has helped thousands of people achieve sustainable improvement.

Researching Anxiety

HMI’s research has found that a highly effective method for alleviating anxiety is engaging the heart’s intelligence to increase heart coherence. A practical way to this in minutes is establishing a smooth and balanced heart-rhythm pattern. A simple technique like HeartMath’s Heart-Focused Breathing® can help you to naturally create a smooth pattern.

You can build your coherence even more while breathing by putting a positive spin on how you feel about and perceive your thoughts and the situations in your life. This is as simple as intentionally focusing on a positive emotion such as appreciation, compassion or caring.

These two easy exercises help to synchronize the branches of the autonomic nervous system and heart-brain interactions. In simpler terms, they create a calming emotional shift.

Our repeated clinical trials with participants of all ages show improvements almost immediately and sustainable benefits with regular practice.

Frustration Appreciation
Reducing Test Anxiety and Improving Test Performance in America’s Schools.

Read the executive summary of this eight-state U.S. Department of Education-funded study on test anxiety and proven solutions for overcoming it. Click to view or download.

Effects of Heart-Rate Variability Biofeedback Training and Emotional Regulation on Music Performance Anxiety in University Students

Read the research paper that explores the nature of this common type of anxiety and how a group of student study participants found relief. Click here.

A HeartMath Tip

You’ll be amazed at how much calmer and relaxed you feel after trying these three quick steps adapted from HeartMath’s Notice and Ease™ Tool.

  • Notice and admit what you are feeling.
  • Try to name the feeling.
  • Tell yourself to ease as you gently focus in your heart, relax as you breathe and ease the anxiety out.
  • Greater ease is within every individual’s reach.

The State of Ease in HeartMath Institute’s Articles of the Heart blog tells how to achieve yours. Click for Inner-Ease Technique.


Learning to control anxiety can be truly life-transforming. The following, which incorporate years of research, are among the key benefits of reducing anxiety.

  • Stress hormones decrease.
  • Energy level increases.
  • Stronger, more satisfying relationships.
  • Decrease negative thinking and projections of worst-case scenarios.
  • Overall quality of life improves.

What others are saying

“I used to get ready for work in the morning in a totally preoccupied state, running a steady stream of thoughts about what was going to happen that day”, says Janice (last name withheld).

After Janice began using Attitude Breathing, she said, “Now,as soon as I get up… this is my time to love and appreciate life. I tell myself, ‘Breathe love and appreciation’ and negative thoughts and feelings aren’t allowed. Only love and appreciation. … "Most of the time, it’s just a soft, gentle feeling, but a good one.”


The State of Ease

Every individual can access the "state of ease" to help release emotional turbulence and maintain coherent alignment between the heart, mind and emotions.

The State of Ease

Transforming Anxiety

The HeartMath® Solution for Overcoming Fear and Worry and Creating Serenity

The authors, Doc Childre and Deborah Rozman, Ph.D., explore why anxiety is plaguing so many people in today’s fast-paced world and how to overcome fears and worries and create more serenity. It includes simple scientific explanations, proven tools and instructions for using and getting the most out of them.

Transforming Anxiety