We can all be bombarded with daily stress, triggers, trauma, anxiety, and overwhelm, and because of this, it’s essential that we learn how to self regulate our own nervous systems. We often can’t control our environment or what we experience, but we can practice simple techniques to help moderate how we relate to and experience what’s happening in our environments, either our external or internal landscapes.

Guided Heart Coherence Videos:

As a certified facilitator with the HeartMath Institute, I’m pleased to offer free training in the Heart Lock-In Technique! This 3-part practice is easy to learn and has been proven over decades of scientific research to decrease stress, increase feelings of well-being, effectively boost immunity and creativity, and even improve performance outcomes in athletes, students, and professionals.

I recommend starting with the instructional video below to learn what’s involved in the Heart Lock-In Technique, and once you are comfortable with the practice, you can choose to use the shorter 6-, 10-, 15-, or 20-minute guided meditations next.


An Easy, 6-Minute Heart Coherence Practice:


A Soothing, 10-Minute Heart Coherence Practice:



An Effective, 15-Minute Heart Coherence Practice:


A Nervous System Resetting, 20-Minute Heart Coherence Practice:



Monarch Group Online Program:

Monarch is currently not open for registration. This 12-week program includes a total of 6 guided and themed Heart Coherence and Breathwork sessions, an Opening & Closing Ceremony, as well as extensive PDFs about the nervous system, charging and discharging the energy body, supporting the vagus nerve, and detailed energy medicine practices. To be notified when Monarch re-opens for enrollment, please send me an email at dana.m.machacek@gmail.com!