Cardiac coherence is a method of relaxation based on the regulation of one’s breathing. It has many benefits such as stress reduction. What exercise to do?
Cardiac coherence is a technique that helps control breathing and slow heart rate. Cardiac coherence would help to balance the nervous system and to reduce stress. It is a simple breathing technique that can be used as soon as a feeling of anxiety invades the body. It is important to note that cardiac coherence does not replace medical care. In case of health problems, it is important to consult a health professional. What is cardiac coherence? What are the benefits ? What is the 365 method?
Definition: what is cardiac coherence?
There cardiac coherence East a breathing method allowing to regulate the heart rate in case of stress and strong emotionality. The purpose of breathing exercises is to regulate heart rate variability (HRV), that is to say the time interval between heartbeats to send a reassuring message to the brain. “Regulation goes through the autonomic nervous system, which governs breathing, heart rate, digestion, etc.“, specifies Dr. Antoine Demonceaux, psychoanalyst.
What is the purpose of cardiac coherence?
The calming effect is immediate. This discipline is indicated for people who are anxious or under stress. For example, it is recommended smoking cessation patients or people who have fear of flying. Acting directly on the heart rate, it also plays an important role in the prevention of cardiovascular diseases and especially high blood pressure. “Cardiac coherence also improves concentrationallows better recovery and has a favorable action on many neurotransmitters such as serotonin which acts on mood or dopamine in connection with pleasure”says Dr. Demonceaux. This technique can be practiced everywhere : at home, in transport, at the office… Just take the time to refocus and breathe.
What are the benefits of cardiac coherence?
Cardiac coherence works both physically and mentally. Immediately, it provides relief and reduces stress in minutes. Practiced regularly, it allows you to:
- lower blood pressure,
- reduce cardiovascular risk,
- regulate blood sugar levels,
- improve the concentration and memorization,
- promote a better sleep,
- reduce the risk of depression,
- strengthen the immune system,
- better control the amounts of food ingested as part of a diet
What is the 365 Cardiac Coherence Method?
Cardiac coherence techniques are simple. It is possible to apply them alone at home. “They meet the 365 rule: 3 times a day, 6 breaths per minute and for 5 minutes“, indicates the expert. Seated, back straight, feet on the ground and legs uncrossed to free the abdomen, the inspiration must be deep, regular and descend into the belly. The slower the breathing, the better the benefits. Each inhale and exhale should last about five seconds each, at six breath cycles per minute. If you find it difficult to observe the rhythm of breathing at the beginning, do not hesitate to start with shorter and more suitable periods. It is recommended to do last the exercise for five minutes and repeat it two to three times a day for a few weeks in order to be able to enter into cardiac coherence easily thereafter. The more you apply it, the easier it will be to use it.
In case of heart rhythm disorders, it is strongly recommended to consult a doctor
What exercise to make your cardiac coherence?
► Sit on a chair, back straight, feet on the ground, hands on your knees.
► Focus your attention on your heart by placing a hand on it and closing your eyes so as not to disperse.
► Inhale and exhale slowly for five seconds each time. You can help yourself by using a stopwatch or by drawing, at the same time as you breathe, a wave on a sheet of paper (you go up the wave on the inspiration, you go down on the exhalation).
► Do the exercise for three minutes. Attention, at first you may feel dizzy. It’s normal.
What are the contraindications of cardiac coherence?
He there are no specific contraindications to practice cardiac coherence, but in case of serious heart rhythm disturbances (tachycardia or bradycardia), it is strongly recommended to consult a doctor or cardiologist.
Thanks to Dr Antoine Demonceaux, psychoanalyst.