The regular practice of cardiac coherence allows you to refocus your emotions, to regulate your hormones and to act beneficially on stress. Simple to practice, it provides immediate benefit.
- Cardiac coherence: how to breathe?
- At what times of the day?
- Settle down well before practicing
- What are the health benefits?
- What interest in children?
Cardiac coherence can be defined as “a state of equilibrium between the sympathetic nervous system and the parasympathetic nervous system”. The first is the adaptation system which is triggered in the event of a threat, the second is the recovery system, once the danger has passed.
Breathing in cardiac coherence is not natural. “Usually we breathe 12 to 15 times a minute while at rest. The heart rate is not constant, it varies constantly is the heart chaos that is the normal heart rate, and proof that we manage to adapt quickly faced with different situations in our environment. Cardiac coherence is not spontaneous breathing. In cardiac coherence, we breathe 6 times in a row per minute, either voluntarily and regularly. “
Each time you breathe in , the heart speeds up because you stimulate the sympathetic system, and each time you breathe out the heart slows down because you stimulate the parasympathetic system.
“When we inhale and exhale equally, the heart slows down equally,” explains the doctor.
Cardiac coherence: how to breathe?
Its principle is simple: ” Cardiac coherence consists of making six breaths per minute for five minutes and three times a day “. In detail, this amounts to inhaling 5 seconds then exhaling 5 seconds and that 6 times in a row.
At first, for some people, this may seem complicated. We can therefore start by inhaling 3 seconds and exhaling 3 seconds, then inhaling 4 seconds and exhaling 4 seconds, but the result is less convincing. The important thing is, above all, to equalize the two times: inspiration and expiration.
At what times of the day?
The three daily cardiac coherence sessions are distributed as follows.
- The first is in the morning, “it’s the most important. It should be practiced as soon as possible after getting up because at this time of the day, the secretion of cortisol, the stress hormone, is the most important. Cardiac coherence exercise will therefore decrease it if it is high, which is the case in stressed people . “
- The second session should be scheduled before lunchtime , approximately 4 hours after the first. “It allows you to refocus and mitigate the events that have occurred in the morning,” says the doctor. It also prepares for a good digestion , it limits the risk of drowsiness after meals and ensures good mental clarity to work all afternoon. “
- The third session is scheduled for the end of the afternoon , when the pace of life will change, especially with the end of the working day and the return home. It will ensure a relaxed evening , and a better night .
“Exceptionally, when the day has been very long, we can plan a fourth session an hour before going to bed,” suggests the doctor.
Settle down well before practicing
- We choose a quiet, comfortable place where no one will disturb us during the session. To ritualize the practice of cardiac coherence , one can always choose the same place, as far as possible.
- We put ourselves in a sitting position or, possibly, standing, but not lying down.
- We sit with our back straight, with just the lower back resting on the backrest. You stretch your spine as much as possible, and you put your feet on the ground and your hands on thighs. Avoid crossing your legs so as not to compress the abdomen.
- Before starting the cardiac coherence exercise, you empty your lungs and stomach. And then we can start. We inhale through the belly while inflating it and exhale slowly through the mouth while deflating the belly.
Cardiac coherence: what are the health benefits?
Breathing in cardiac coherence immediately provides a soothing effect, a feeling of calm, serenity, well-being. But these benefits are fleeting, they last between 3 and 6 hours after the end of the exercise, and on average 4 hours. To benefit in the long term, only one solution: practice cardiac coherence three times a day and every day!
Its regular practice makes it possible to lower the level of cortisol, the stress hormone, and to increase DHEA, the hormone of youthfulness, antagonism of cortisol, specifies the doctor. In the long term, we limit the risk of fatigue, exhaustion, it is easier to let go and take some distance from events. It decreases anxiety and the risk of depression. “
Cardiac coherence is useful in maintaining a healthy heart for as long as possible.
It is also to be practiced in case of digestive problems and weight . “It promotes the reduction of the abdominal perimeter, it ensures better regulation of sugar, it fights against functional digestive disorders such as chronic constipation, bloating”, lists the doctor.
Cardiac coherence: what interest in children?
While regular practice is not necessary in children as it is in adults, it can be useful in helping them refocus. “Indeed, cardiac coherence improves concentration and memorization, ”.
So, we don’t wait any longer, let’s get started!
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