When You’re Feeling Heavy-Hearted: Tips from a Licensed Acupuncturist in Santa Monica
- Stella de Stefanis
- Jan 26
- 3 min read
Many people are carrying a quiet weight right now.
Fear. Anger. Grief. Uncertainty. Even if you can’t fully name it, you may feel it in your chest, your belly, your breath, your sleep, or your patience.
This isn’t weakness. It's a nervous system responding to a world that feels loud, fast, and emotionally demanding.
You don’t need to fix it all. You don’t need to “stay positive.” You need moments of safety, steadiness, and release.
Below are simple ways to support yourself when your heart feels heavy.
Start With the Breath (Nervous System Reset)
When emotions feel overwhelming, the nervous system is often stuck in a heightened state. Breath is one of the fastest ways to signal safety to the body.
1. Extended Exhale Breathing
This helps calm the stress response.
Inhale through your nose for 4
Exhale slowly through your mouth for 6–8
Repeat for 2–5 minutes
If thoughts come up, let them pass. Just keep counting.
2. Hand-on-Heart Breathing
This can be deeply grounding when emotions feel close to the surface.
Place one hand on your chest, one on your belly
Breathe slowly into your belly
Say silently: “I’m here. I’m safe enough right now.”
Stay for 1–3 minutes
Let the Body Move What the Mind Can’t
Heavy emotions often need physical expression.
Take a slow walk, especially outside
Stretch your chest, shoulders, and jaw
Try gentle shaking of the arms or legs for 30–60 seconds
Let yourself cry if it comes - it’s a release, not a setback
You don’t need intense workouts. Soft movement counts.
Go Outside (Even Briefly)
Nature has a quiet regulating effect on the nervous system.
Stand barefoot on grass, sand, or dirt if possible
Look at the sky, trees, or water for a few minutes
Take one intentional walk without headphones or your phone
You don’t have to feel better - just more here.
Eat in a Way That Grounds You
When emotions run high, the body needs steadiness.
Focus on:
Warm meals (soups, stews, roasted vegetables)
Regular eating (don’t skip meals)
Protein and healthy fats to stabilize blood sugar
Warm teas (ginger, chamomile)
Limit excess caffeine or alcohol if you’re feeling especially anxious or raw.
Reduce Input, Increase Care
If everything feels heavy, consider taking breaks:
From news and social media
Creating “quiet hours” in the evening
Listening to calming or meditative music instead of podcasts
Choosing one small comforting ritual each day
Less stimulation can create space for the nervous system to settle. Simultaneously, we are feeling these feelings because we are paying attention.
You Don’t Have to Carry It Alone
Feeling heavy-hearted doesn’t mean something is wrong with you. It means you’re human, sensitive, and paying attention.
Let yourself move slowly. Let yourself rest. Let yourself feel. Let yourself cry - without judgment.
Even small moments of care can help the weight soften.
Acupunctury in Santa Monica is an inclusive, welcoming space for everyone - full stop.
If you are having a difficult time, you are always welcome to reach out for an appointment.
📞 Call/Text: (424) 252-1210
📧 Email: hello@acupuncturyla.com
🌐 Website: www.acupuncturyla.com
📱 Instagram: @acupunctury
📍 Address: 1150 Yale St, Suite 10, Santa Monica, CA 90403
Medical Disclaimer: The information provided here is for educational purposes only and is not intended as medical advice. Each individual is unique, and acupuncture treatments are always tailored to the person’s specific needs. If you are experiencing a health concern, please consult a licensed healthcare professional to determine the most appropriate course of care.
Comments