The benefits of cardiac coherence are numerous on physical, mental and emotional health. This practice based on breathing control helps, among other things, to regulate stress and anxiety.
Find out everything about this method!
To summarize simply, the practice of cardiac coherence corresponds to a particular state of cardiac variability generated by breathing. When we inhale, the heart accelerates and when we exhale, it slows down, with the effect of balancing cortisol (the stress hormone). Cardiac coherence thus allows us to regulate the autonomic nervous system in order to reduce the intensity of the effects of stress on our body.
The frequency of this practice
By practicing cardiac coherence on a daily basis of 3 times a day, the effects are maintained. We advise you to do it when you get up, before lunch and at the end of the afternoon.
In the short term, the effects are more hormonal and last about 4 hours (hence the need to repeat the practice 3 times a day to maintain the benefits throughout the day).
In the longer term (after around ten days of regular practice), the benefits are noticeable throughout the body.
How to practice cardiac coherence
• The posture
Sit in a straight position with your back straight and your legs uncrossed.
• The technique
For 5 minutes, take 6 breaths per minute, 5 seconds on the inhale and 5 seconds on the exhale. You can also use this VISUAL GUIDE to avoid having to count while breathing. You can then simply follow the movement with your breathing.
• Breathing
Breathe consciously, slowly, deeply and regularly. Adopt an abdominal inspiration through the nose and exhale through the mouth (imagine that you are blowing into a straw).
See all the benefits of this practice
(observed after at least 10 days of practice)
At the metabolic level:
- Decrease in cortisol, the main defense hormone secreted during stress.
- Increase in DHEA (the hormone of youth).
- Increase in Immunoglobulins A, participating in immune defense.
- Increased secretion of oxytocin (the love hormone), a neurotransmitter that promotes attachment.
- Increased alpha waves which promote memory, learning but also communication and coordination.
- Favorable action on many neurotransmitters, including dopamine (the pleasure hormone) and serotonin (preventing anxiety and depression).
At the system level:
- Decrease in high blood pressure
- Reduction of cardiovascular risk
- Regulation of sugar levels
- Abdominal circumference reduction
- Better recovery
- Improved concentration and memory
- Decrease in attention deficit hyperactivity disorder
- Better pain tolerance
- Improvement of asthmatic disease
- Improvement of inflammatory diseases
So many benefits for 5 minutes!
Why not give it a try?
To start this practice, we advise you to set a reminder alarm for yourself. You will see that after a few days, the benefits being felt, you will think about it for yourself!
Share your thoughts on our SLOW CARTEL group with us, we love talking to you!
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Reference :
SERVAN-SCHREIBER, D. (2003). Healing , Robert Laffont Editions
