Winter 2012 Newsletter – Open Heart Breathing

May 16th, 2012 by Tam Tran

Happy Valentine’s Day!


Meditation often guides us to breathe deep from our belly. For this Valentine’s Day, I’d like to bring attention to breathing from our heart.

Our heart is our biggest muscle and the epicenter of our circulatory system, to say the least. A healthy, open heart means healthy lungs and diaphragm, and, ultimately, a healthy body.

With more oxygen flow, fascia tissue is better lubricated and bodily processes are more efficient. All this all equates to more energy! What’s more, proper breathing can help silence back and neck pain and decompress the chest. It won’t matter if it’s cold outside because you’ll be warm and fuzzy inside!



Image from “The Fascia,” by Serge Paoletti, Doctor of Osteopathy
Above is a great image that illustrates the heart’s crucial role in supporting our openness. The epicenter of the chest, the heart is surrounded by the lungs and sits on top of the diaphragm. Because each organ is ensheathed in a thin, protective, permeable layer of fascia, it is absolutely essential that each layer of fascia is able to move. Breathing drives motion and ensures that the encapsulated organs can glide and slide on one another and communicate effectively. Without the movement of breath and oxygen, restrictions and scar tissue are more prone to develop, hindering organ function and decreasing energy.

Tam’s Quick Tip – Open Heart Breathing

Whenever you can, direct your attention to your breathing. Developing an awareness that your body can move with breath, particularly expand and contract, with breath will do wonders for your well being. Anytime you find yourself thinking about it, track your breath. Make it a goal to focus on your breathing for one minute every day, then add 30 seconds each following day. Focusing on your breathing for 10 minutes is a great accomplishment – you should pat yourself on the back when you can concentrate for that long (and feel your breath there while you’re at it!).

With eyes open or closed, VISUALIZE breathing from your inside out, as if a tiny ball of air is slowly expanding from your heart’s center, flowing into your lungs and out through your skin. You may also sense your rib cage expand with your inhale and relax with your exhale.

Inhale carefully and deliberately; take time to really concentrate on the air entering your body. To EXHALE, simply let go. Then pause and repeat. Pay attention to any sensations or feelings you may have.

Though being attentive to your breath is the first step to increasing your oxygen flow and nurturing the openness of your heart, here are many other small changes you can make to help your body get the oxygen it needs:

1. Add liquid CHLOROPHYLL to your morning drink! – Studies show that chlorophyll’s effects include regenerating blood, reversing signs of aging, lessening the severity of anemia, and a 2012 study found that a chlorophyll paste derived from pine needles inhibited tumor growth in mice (Zheng, G; He, L; Zhou, T; Li, R; Bo, C; et al. Cancer Research on Prevention and Treatment / Zhongliu Fangzhi Yanjiu39.11 (Oct 25, 2012): 1324-1327.). Additionally, another recent study done at Oregon University strongly suggests that chlorophyll can have cancer fighting effects.  (

2. Remember your SCARF! – A scarf is versatile and light, which may keep the heart and upper body warm and relaxed during your commutes.

3. Have a MASSAGE – NYTimes recently published a research-based article showing how massage treatments promote circulation, muscle repair and regeneration, and calming down your nervous system. During a massage you can rest and breathe well; it’s a perfect time to practice my quick tip for opening your heart! (

4. Try ROLFING ® – In the first session of the Basic 10 Series, the goal is to increase your capacity for a healthy, normal breathing pattern, one that uses the correct muscles for respiration to inhale and to fully let go during exhale. With good breathing, our fascia and other soft tissues rejuvenate and move much more fluidly, allowing for a better range of motion in our shoulders and hips. It truly is the first step towards a more aligned, energetic, and balanced you!


I would like to help the love and heart grow by opening packages of massage and Rolfing ® Structural Integration to share between partners. Enjoy!

All in Optimal Health,

Tam Tran 
Founder, T-Square Health

Leave a Reply