The cardiac coherence is a breathing technique whose benefits are well established. This breathwork, often used in yoga, turns out to be a valuable tool for calming stress and anxiety. In a simple and accessible way, it allows you to reach a state of calm and serenity while positively affecting our body. Let’s discover together how to integrate this practice into your daily life to maximize its benefits.
What is cardiac coherence?
The cardiac coherence is a breathing method aimed at regulating the heart rate to promote a state of calm and mental well-being. This technique relies on deep and regular breathing, usually performed at a rate of 6 breaths per minute. It involves inhaling for four to five seconds and exhaling at the same rhythm. This process helps stabilize the heart rate and calm the mind.
The foundations of cardiac coherence
To properly understand cardiac coherence, it is important to familiarize yourself with its foundations. This practice involves breathing techniques that help synchronize the heart rate and breathing. The goal is to achieve harmony between the body and mind, thereby contributing to better stress management.
One begins by becoming aware of one’s breathing rhythm, which varies from person to person. It is about creating a balance between the phases of inhalation and exhalation, ensuring that they are of equal duration. Generally, this is done over a duration of 4 to 6 counts. For perfect coherence, it is essential to find the rhythm that suits each individual best.
Duration and frequency of practice
To benefit from tangible results, it is recommended to practice cardiac coherence for at least 3 minutes, with a maximum recommended duration of 5 minutes. Beyond this duration, the beneficial effects stabilize. It is wise to practice cardiac coherence at different times of the day, notably: in the morning to start the day well, at noon before lunch, and in the late afternoon to relax after work.
These regular sessions extend the calming effects during daily rhythms, often appreciated for easing sudden stress moments. Indeed, after just 5 minutes of practice, the effects may last between 4 and 6 hours. Therefore, it is advisable to repeat this exercise several times a day, especially during stressful periods.
The benefits of cardiac coherence
Practicing cardiac coherence offers a multitude of benefits for the body and mind. These positive effects include a reduction in stress and cortisol levels, sometimes by up to 40%, as well as an increase in beneficial hormones like DHEA and oxytocin.
By integrating this practice into your daily routine, you can also enhance concentration and serenity. The body enters a state of relaxation similar to alpha waves, thereby optimizing your attention and receptivity. These effects prolong the sensation of calm and serenity, even in stressful situations.
Short-term effects
The immediate effects include overall calmness, better emotional management, and increased heart rate variability. People who regularly practice cardiac coherence often report faster recovery during stress and an overall improvement in their well-being.
Cardiac coherence also affects the functioning of various systems, such as the nervous system and the immune system, thus contributing to a general strengthening of health.
How to practice cardiac coherence?
To implement an effective practice, it is essential to adopt a comfortable posture, ideally sitting up straight. This promotes smooth breathing. You can then follow these simple steps: inhale deeply through your nose for 5 seconds, hold your breath for one second, then exhale slowly through your mouth while counting to 5. This cycle should be repeated, adapting the rhythm to your sensations.
Furthermore, it is helpful to listen to a guided recording to facilitate practice, especially at the beginning. You can find resources on platforms like Maxi Mag, which offers advice to better manage stress in daily life.
Integrating the practice into daily life
To make cardiac coherence a habit, it is beneficial to integrate reminders into your schedule. Set aside dedicated moments, either upon waking or before meals, as a means to recenter yourself. Integrating this routine into your daily life will help you face daily challenges with more serenity.
There are also dedicated mobile apps that can remind you to take these breathing pauses, thereby facilitating regularity in your practice.
Resources and recommendations
To deepen your knowledge of cardiac coherence, there are many online resources, including articles and videos that explain this practice in detail. Consulting sites such as Aroma Zone or Santé Magazine will provide you with valuable tools to enhance your practice.
Be sure to also consult specialized practitioners for personalized advice on your journey toward well-being and relaxation. Health practitioners such as sophrologists or psychologists can help you integrate this technique into a broader context.
