Reducing stress, regulating anxiety or even refocusing your emotions… These can be the benefits of cardiac coherence.
Focus on this breathing exercise that is good for the mind, the body… and the heart!
Where do cardiac coherance comes from :
Appearing in the United States around twenty years ago, the concept of cardiac coherence comes from medical research combining neuroscience and neurocardiology.
At the time, its positive impact on the management of stress and anxiety was put forward by the HeartMath institute in California. Very quickly, it was relayed in France by the foundation of Dr. David Servan Schreiber.
This breathing method has many benefits for everyone’s physical, mental and emotional health. In any case, this is what Jean Marie Stroh, sophrologist and trainer in cardiac coherence at the Academy of Sophrology in Paris, tells us. With him, we take stock of this unique respiratory practice.
WHAT IS CARDIAC COHERENCE?
Cardiac coherence is an individual practice that allows us to slow down the rhythm of our heart based on a simple conscious breathing exercise.
By this we mean concentrating, focusing, paying attention to your breathing. A natural action usually managed automatically and autonomously by our body, more precisely by our autonomic nervous system (as opposed to the somatic nervous system which allows conscious actions such as raising our hand or even walking).
Split in two, the autonomic nervous system presents on one side what is called the sympathetic system which generates physiological processes of stress and discomfort; on the other side, the parasympathetic, focused on relaxation, rest and recovery.
Our heart and body move from one to the other like a car accelerating and decelerating. The mission of exercising cardiac coherence is to balance everything.
HOW TO PRACTICE CARDIAC COHERENCE?
AT HOME
To achieve this balance, simply perform daily exercises. The goal ? Learn to breathe in a new way using the 3.6.5 method developed by Dr. David O’Hare.
This consists of repeating 3 times a day (morning, noon and evening) a breathing exercise which lowers the respiratory rate to 6 breaths per minute (5 seconds of inspiration and 5 seconds of expiration), all for 5 minutes. If this exercise seems ultra-easy at first, “it is not instinctive, because breathing is deliberately slowed down,” explains Jean Marie Stroh.
One more or less breath and the exercise fails. Cardiac coherence is not achieved.” To support us at home, certain free applications are therefore made available to us such as RespiRelax+, CardioZen or Cohérence Cardiaque.
“It is also possible to use this technique at any time of the day when stress and anxiety rise,” adds the professional.
AT A PROFESSIONAL
You can also go to a professional in sophrology to learn how to practice cardiac coherence. The difference ? “A pulse sensor connected to software makes it possible to visualize in real time the coherence of the heart rate and the balance of the autonomic nervous system,” explains the sophrologist. The advantage? Be accompanied and put words to our pain.
WHAT ARE THE HEALTH BENEFITS OF CARDIAC COHERENCE?
Thanks to this method, “this particular state is accompanied by numerous physiological, biological and psychological effects, particularly on stress and its effects on the body,” indicates the specialist.
Often adopted in professions with high added stress (fighter pilots, emergency workers, high-level athletes, etc.), the technique can be extended to everyone.
Moreover, the French Federation of Cardiology, in its report entitled “The Observatory of the Heart of the French” dating from September 2018, already very clearly recommended the daily practice of this exercise.
VIRTUES ON PSYCHOLOGICAL HEALTH
Notably known for its power to manage stress and reduce anxiety, cardiac coherence also increases our energy, increases our intellectual abilities and thus improves our creativity. Finally, it is an excellent medium for regulating emotional balance.
VIRTUES ON PHYSICAL HEALTH
Cardiac coherence acts on the mind as well as the body. Intrinsically, this activity allows you to sleep better and boost your immune system .
From a purely biological point of view, it reduces cortisol levels (the stress hormone) and improves DHEA levels, also known as the youth hormone. According to the professor, this breathing exercise would also be beneficial in the prevention of cardiovascular diseases as well as for people with high blood pressure.
With so many benefits and no contraindications, for only a quarter of an hour of cumulative exercise and a guaranteed state of well-being… What are we waiting for to take the plunge and indulge in cardiac coherence?
