Directing awareness toward one's heartbeat can quickly increase interoceptive tone, which positively impacts the brain-body relationship.

“but even if you don't use a device or have a device to do that, without taking your pulse, using your thumb on your wrist or something, or your fingers on your neck, as you typically would for taking your pulse, trying to sit still for a minute or two every once in a while, maybe once a week, maybe twice a week, maybe while you're meditating, maybe while breathwork, maybe during the breath holds of breathwork, you don't really have to do this in any kind of extended way, you can very quickly increase your interoceptive tone.”

“There's no real practice here. There's no breathe this way or do this thing except to direct your awareness toward your heartbeat.”

“In other words, you can start getting a better readout of your internal state by doing a simple exercise. is what is really a tool and that is to learn to sense your heartbeats.”