Are the benefits of cardiac coherence immediate? How can I practice cardiac coherence and enjoy its benefits on a daily basis? When should cardiac coherence exercises be applied?

Did you know that the rhythm of your heart is closely linked to the rhythm of your breathing?

In fact, the palpitations of your heart speed up and slow down according to your breath. So it’s important, sometimes vital, to become aware of your breathing and control it, in order to de-stress or live fully aware of the present moment.

So, in this article you’ll learn:

A practical guide to cardiac coherence and its benefits
Heart coherence: the 3.6.5 method
Heart coherence benefits: 4 practical exercises

A practical guide to cardiac coherence and its benefits
At rest, human beings generally breathe 12 to 15 times per minute. In this case, heart rate is not constant, but constantly changing.

Cardiac chaos” is therefore considered a normal state. It’s proof that our body is able to adapt quickly to different stress factors.

Cardiac coherence, on the other hand, is not spontaneous breathing. It implies voluntary and regular control of our breathing, to relieve anxiety or to practice anchoring during meditation.

In cardiac coherence, the human being breathes 6 to 7 times a minute, i.e. half the natural breathing rhythm.

But what is respiratory coherence and what are its benefits for the body?

WHAT IS CARDIAC COHERENCE?
Cardiac coherence is defined as :

“A state of balance between the sympathetic and parasympathetic nervous systems.”

The former is the adaptation system, which is triggered in the event of a threat, the latter is the recovery system, once the danger has passed.

Cardiac coherence is therefore a practice of self-management of stress and emotions, which involves controlling breathing to regulate stress and anxiety.

CARDIAC COHERENCE, BENEFITS FOR WHOM?
Who benefits from cardiac coherence?

This guaranteed anti-stress method is designed for anyone suffering from chronic stress or generalized anxiety.

It is also recommended for people with a fear of flying, or for those who are confronted with their own phobias. Cardiac coherence also helps to banish dark thoughts and focus on positive ones.

Cardiac coherence is also suitable for people who want to lose weight. As this method is centered on mindfulness, it enables you to eat according to your needs rather than your emotions.

Eating mindfully will help you feel full and avoid snacking all day long.

WHAT ABOUT CARDIAC COHERENCE FOR CHILDREN?
Your children too can benefit from cardiac coherence. That said, it’s advisable to adapt the practice to their ages, abilities and needs.

0-2 years: as part of positive parenting, the exercises are performed by the parents. This practice is ideal for calming and reassuring little ones.
3 to 5 years: exercises are playful and based on breathing guidance and the discovery of emotions.
Ages 6 to 8: cardiac coherence is based on breathing exercises related to emotional management.
Ages 9 to 11: cardiac coherence can be practiced on a regular basis and adapted to a particular problem the child is experiencing (fear, anxiety, stress).
Ages 12 to 14: this method focuses on exercises to protect oneself, but also to learn how to interact well with others.
From age 15: the practice of cardiac coherence will enable a smooth transition to the various stages of adolescence (identity crisis, heartache, relationship problems or exam stress).

CARDIAC COHERENCE: AT WHAT TIME OF DAY?
Cardiac coherence is an effective solution for stressful situations. That said, you can practice it on a daily basis by integrating it into your wellness routine.

As with meditation, you’re probably wondering what time of day is best for this practice?

3 sessions of cardiac coherence a day are recommended to reap its benefits.

The first session takes place in the morning: this is the most important of the three, and should be done as soon as possible after getting up, as this is the time of day when the secretion of the stress hormone cortisol is at its highest.
The second session should be scheduled before noon: around 4 hours after the first. Round 2 enables you to refocus on yourself and better manage the emotions generated by the morning’s events. Cardiac coherence also prepares you for a healthy digestion by limiting the risk of drowsiness – the famous “Postprandial Somnolence” – after meals (post-lunch dip or referred to more informally as a “food coma”)
The third session should be scheduled for late afternoon: it will help you to relax and prepare for a relaxed evening and a good night’s sleep, or to fall asleep quickly.
Exceptionally, when the day has been very long and tiring, you may consider a fourth and final session an hour before going to bed.

Now you know how to program your cardiac coherence sessions and at what pace, but what about the benefits? What’s in it for you?

THE BENEFITS OF CARDIAC COHERENCE
The benefits of cardiac coherence are manifold. It even leads to psychological rejuvenation.

Here’s a list of the benefits of cardiac coherence.

CARDIAC COHERENCE: IMMENSE BENEFITS FOR PSYCHOLOGICAL HEALTH
The psychological and intellectual benefits of cardiac coherence are ..:

Reduced stress and anxiety attacks;
Increased energy and resilience;
Increased mental clarity and better decision-making;
Development of intellectual and creative capacities;
Improved listening skills and quality of presence.

THE IMMEDIATE BENEFITS OF CARDIAC COHERENCE
By practicing cardiac coherence exercises, you’ll immediately notice :

A sense of calm and relaxation;
as well as an increase in the amplitude of cardiac variability.

CARDIAC COHERENCE: SHORT-TERM BENEFITS
You’ll also notice short-term benefits after just a few days’ practice:

Lower cortisol levels ;
Increase in DHEA, the rejuvenating hormone that slows down the aging process;
Increase in alpha waves, which boost memory, language and coordination;
Increase in oxytocin, the hormone that promotes attachment and love;
Promotes the secretion of hormones (dopamine and serotonin) that convey emotions.

CARDIAC COHERENCE: LONG-TERM BENEFITS
The benefits of cardiac coherence will also be felt over the long term, having a positive impact on your lifestyle:

Reduced high blood pressure ;
Reduced cardiovascular risk;
Reduced sleep disorders and anxiety;
Regulation of body sugar levels;
Reduced abdominal circumference and bloating;
Reduced emotional reactivity and hypersensitivity;
Better recovery after physical effort or emotional shock;
Improved concentration and memorization;
Reduced attention and hyperactivity disorders;
Improved pain tolerance;
Improvement in inflammatory diseases.

If you’d like to take advantage of the many benefits listed above, the second part of this article will be of great help.

Cardiac coherence: the 3.6.5 method
Cardiac coherence is a method which, in practice, can be summed up in just three numbers: 3.6.5. What do you think they mean?

3 times a day, 6 breaths per minute and 5 minutes per session – that’s what the name of the method refers to.

As you can imagine, the choice of these numbers is no accident, but the result of numerous studies which have shown that :

The benefits of cardiac coherence last only a few hours a day. It is therefore recommended to practice it 3 times a day to extend its impact over an entire day, with an interval of 4 hours between each session.
6 breaths per minute is the ideal breathing rhythm at the resonance frequency of both systems (cardiac and respiratory), enabling an optimal increase in the amplitude of the heart’s variability.
5 seconds of inhalation and 5 seconds of exhalation with abdominal breathing is the rhythm required to reach the rate of 6 breaths per minute.
It’s important to choose the right posture to reap the full benefits of cardiac coherence. Here are a few exercises you can do on a daily basis.

Heart coherence benefits: 4 practical exercises
15 minutes a day to enjoy the many benefits of cardiac coherence is an investment in itself, a gift you can give yourself.

SETTING UP PROPERLY TO ENJOY THE BENEFITS OF CARDIAC COHERENCE
Practicing cardiac coherence in an environment conducive to well-being significantly increases the impact of this method on your physical and mental health.

Start by choosing a quiet, comfortable place where you won’t be disturbed in your practice.
Sit or stand, but don’t lie down.
In your chair, keep your back straight and make sure that your lower back is the only part of your torso that touches the backrest.
Stretch your spine as much as possible, with your feet firmly on the floor and your hands firmly planted on your thighs. Avoid crossing your legs to avoid compressing your abdomen.
Empty your lungs and belly before starting the cardiac coherence exercises. Keep in mind that inhalation is through the belly, inflating it, and exhalation is through the mouth, deflating the belly.

CARDIAC COHERENCE IN PRACTICE
EXERCISE 1: FOCUSING ON YOUR BREATHING
Start by refocusing on your breathing and counting 5 seconds for the inhalation and another 5 seconds for the exhalation. Maintain this rhythm for one minute to feel the immediate benefits of cardiac coherence.

EXERCISE 2: INHALATION AND EXHALATION IN PICTURES
On the inhalation phase, imagine bubbles of pure air oxygenating every molecule in your body.

As you exhale, imagine your heart covered in black dust, representing the stress and negativity accumulated during the day. Imagine your own breath cleansing your heart and freeing it from emotional pollution.

Visualize your heart purifying itself until you feel it is completely clean and light.

EXERCISE 3: THE BREATH OF FULL LOVE
As you inhale, visualize a bubble of pure air landing on your heart, and as you exhale, try to relive a moment of love with all your senses.

EXERCISE 4: THE IDEAL SITUATION BREATH
Stressed at the thought of finding yourself in a paralyzing situation? Why not imagine the ideal situation.
Inhale and exhale while practicing positive visualization – in other words, replace the worst-case scenario with a more favorable one.

Cardiac coherence and its benefits have the power to change the course of your life by integrating positivity, zen and serenity into your daily routine.
Have you already practiced cardiac coherence? Do you feel the need to adopt this stress self-management method? Which exercise do you prefer? Don’t hesitate to comment.