Cardiac coherence
Reducing stress, regulating anxiety or refocusing emotions… These can be the benefits of cardiac coherence. Zoom in on this breathing exercise that is good for the mind, body… and heart!
Appearing in the United States about twenty years ago, the concept of cardiac coherence comes from medical research combining neuroscience and neurocardiology. At the time, its positive impact on stress and anxiety management 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 cardiac coherence trainer at the Paris Academy of Sophrology, tells us. With him, we take stock of this unique breathing 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 our 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 walking). Split in two, the autonomic nervous system has on one side what is called the sympathetic system which generates physiological processes of stress and discomfort; on the other side, the parasympathetic, which is focused on relaxation, rest and recovery. Our heart and our body pass from one to the other like a car that accelerates and decelerates. The exercise of cardiac coherence aims to balance everything.
How to practice cardiac coherence?
At home
To achieve this balance, all you need to do is do daily exercises. The goal? Learn to breathe in a new way using the 3.6.5 method developed by Dr. David O'Hare. This involves repeating a breathing exercise 3 times a day (morning, noon, and evening) that lowers the breathing rate to 6 breaths per minute (5 seconds of inhalation and 5 seconds of exhalation), all for 5 minutes. While this exercise may seem super easy at first, "it's not instinctive, because breathing is deliberately slowed down," explains Jean Marie Stroh. One breath more or less and the exercise fails. Cardiac coherence is not achieved." To help us at home, some free applications are available to us, such as RespiRelax+, CardioZen, and 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 sophrology professional to learn how to practice cardiac coherence. The difference? "A pulse sensor connected to software allows you to visualize in real time the coherence of the heart rate and the balance of the autonomic nervous system," explains the sophrologist. The advantage? Being supported and putting words to our ailments.
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," says the specialist. Often adopted in professions with high added stress (fighter pilots, emergency doctors, 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.
The virtues on psychological health
Particularly known for its power to manage stress and reduce anxiety, cardiac coherence also allows us to increase our energy, increase our intellectual capacities and thus improve our creativity. Finally, it is an excellent medium for regulating emotional balance.
Read also: 10 easy anti-stress tips to adopt every day
The 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 the level of cortisol (the stress hormone) and improves the level of DHEA, 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 state of well-being guaranteed... What are we waiting for to take the plunge and indulge in cardiac coherence?