Heart First: The Science (and Art) of Coherence - A beginner’s guide to getting out of your head and into the real intelligence

There’s a different kind of intelligence that lives in our bodies - behind the thoughts, beyond the noise. And it changes everything when we learn to tune into it.

What we are talking about is heart-brain coherence: a very real, very measurable physiological and energetic state where our brain and heart aren’t just co-existing, but collaborating like the best SWAT team of agents on the planet, armed to keep you succeeding at every moment.

What is heart-brain coherence?

According to the HeartMath Institute, it’s a state where your heart rhythm becomes ordered and stable, which then signals the brain to shift into a more balanced, creative, and responsive mode.

We feel it when we’re centered. Present. When our nervous system isn’t bracing for impact but tuned to something bigger, quieter, more intelligent.

When we’re not in a constant state of flight or fight (like most of us high functioning members of a capitalistic structure- which hey, I do love that I’m a part of), the calm brings us better access to information around us, aka intuition.

The Heart Has Its Own Intelligence

Contrary to the idea that the brain is the sole command center, research from HeartMath reveals that the heart has its own neural network—a brain-like system of over 40,000 neurons. It communicates with the brain and body via neurological, hormonal, and electromagnetic signals.

In fact, the heart sends more information to the brain than it receives, especially influencing emotional processing, attention, and decision-making. Read more here.

In other words, the heart has been kinda running the show more often than we realize.

What changes when we live this way? You’ll notice things like:

• More peace - relationships feel easier. Others feel like you’re really listening to their point of view (and they’re not wrong).

• Increased synchronicity (the “how did that just work out?” moments stack up)

• Higher-quality decisions (less from panic, more from precision)

• Relief from overthinking (the inner noise drops… and you kind of forget it was ever there)

• More joy, intimacy, and play (because survival mode is so last season)

Our lives really do feel expansive and spacious. Like we’re living from the frequency of solutions, not problems (even more so if you’re naturally a positive human, like me when I’m not triggered). I can confidently say this is true in the last few weeks that I’ve actively practiced it. Here’s a couple exercises for you to try if you’re curious - no more than 3 mins I promise!

I’m going to gift you two exercises to drop into coherence:

1. The 90-Second Heart Drop

• Focus on your heart. Place your hand there if needed.

• Breathe slowly. Inhale for 5 seconds, exhale for 5.

• Feel. Activate a renewing emotion—gratitude, care, warmth.

This acts as a physiological shift. You’re telling your system: I’m safe. I’m here. All is well. Let’s sync.

2. The Quantum Love Visualization

(by Dr. Laura Berman)

• Inhale through your nose and imagine light bathing your body from head to toe.

• Exhale through your mouth and visualize that light shooting down into the Earth.

• Repeat 3 times, slowly and intentionally.

Then:

• Imagine a scene of pure joy—a memory, a goal, or something you love deeply.

• Step into it. First person. Feel it as now.

• Your body doesn’t know it’s a memory. It registers the frequency.

• Notice the sensations: lightness in your chest, ease in your system. That’s coherence.

Stay for 1–2 minutes.

Anchor it. You’re in the Quantum Love zone.

Then thank yourself. Open your eyes. Return to your day —but different.

Next week…

I’ll go deeper into how to stay in coherence when life gets loud and chaotic.

Think: boundaries, nervous system hygiene, and being unf*ckwithable in meetings and relationships.