And how it helped me through the darkest moments.

Most people who meet me now would never guess—just looking at me—that I’ve suffered cardiac arrest, live with a pacemaker, and deal with the day-to-day uncertainty of whether my heart will stay at pace and if I can receive a lifesaving shock of my implantable defibrillator.
But when you’ve walked this path? The weight of it never really leaves you. It colors your world. Even when you think it’s under control, some days are marked by panic and pain and others by subtle depression.

Some days, I feel like I’m on top of the world—a walking miracle.
The one constant in all of that… is my breath.

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💓 Heart Health and the Breath Connection

Numerous studies show that controlled breathing helps regulate heart rate variability (HRV)—a marker of cardiac resilience and overall nervous system health.

High HRV = stronger stress recovery and better long-term outcomes.

But that’s not all breathwork can do:

• 🩺 Reduce blood pressure
• 🔥 Lower inflammation
• 🫀 Support cardiovascular efficiency
• 🧠 Ease anxiety and trauma responses

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🧘‍♀️ Simple Techniques to Start Today

The key? Find a time, place, and technique that feels safe and gentle—for your body, heart, and mind. Here are a few of my go-to methods:

3-Minute Cardiac Calming Breath

• Inhale slowly for a count of 4
• Exhale gently for a count of 8
• Repeat for 3 minutes

💡 Great for moments of panic, racing thoughts, or before bed.

Box Breathing (4-4-4-4)

• Inhale for 4 seconds
• Hold for 4 seconds
• Exhale for 4 seconds
• Hold for 4 seconds

Repeat for 5–10 minutes.
This technique helped me during painful recovery days when I needed to stay grounded through waves of emotion.

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🫶 Your Heart, Your Breath, Your Power

It’s easy to tune out when breathwork gets mentioned. I know I did—for a long time.
But there’s something so powerful about realizing you can always, always return to your breath.

Pro Mom tip: It works great with kids too! My older daughter has been wrestling with trauma as she was present in bed when I suffered cardiac arrest, and many times me and my husband used these techniques with her to calm her down. Works like a charm!

In moments of panic or peace, pain or gratitude…
Your breath can anchor you, ground you, and heal you.

No matter how far or fast I go, I’ve learned the answer to healing—and holding onto life—is right here inside me.
A little precious and powerful reminder: just breathe.