Who hasn’t heard of the many benefits of meditation? More and more health professionals are now recommending the practice to patients. However, the truth is that it’s not an easy thing to do for everyone – perhaps for lack of time. That’s why a relatively new approach to tackling stress is slowly but surely making inroads. It’s so quick and easy to adopt, it might even be better than meditation. It’s a rhythmic breathing method designed to activate cardiac coherence.

Like meditation, the key objective here is to learn to reduce mental noise in order to draw strength from inner calm. However, its greatest difference lies in the fact that it recharges the energy of its adepts in just a few minutes.

Activating cardiac coherence: what’s the point?

First of all, “coherence” is the term used by scientists to describe a state of high psychological efficiency. In this state, the nervous, cardiovascular, endocrine and immune systems are functioning properly – most importantly, they are in harmony. This forms the basis for optimal human performance and health. In addition, activating cardiac coherence leads to :

An increased capacity for self-regulation;
A greater ability to successfully manage daily demands;
The ability to meet life’s challenges with greater ease and composure;
A greater experience of physical, emotional and social balance and well-being.

THE RELATIONSHIP WITH THE HEART
The heart has its own neural circuit correlated with the emotional brain, which controls the body’s feelings and physiology. Scientific research has shown that changes in heart rate reflect a person’s emotional state. So, when we’re stressed, our bodies are out of sync due to the negative waves that increase tenfold in these situations. As a result, we develop heart rhythm and nervous system disorders. This in turn leads to blockage and inhibition of the neocortex (the rational brain), preventing us from acting sensibly.

Positive sensations, on the other hand, soothe the nervous system considerably and regulate the heartbeat. This unblocks the brain, while the rest of the metabolism synchronizes to achieve a state called “coherence”. That’s why the benefits of cardiac coherence include boosting mental clarity and the ability to make better decisions. It’s also why activating cardiac coherence through rhythmic breathing is so effective in reducing stress. In fact, it makes it easier to deal with any oppressive situation.

Activating cardiac coherence: other benefits

When all your body’s systems work in harmony, you’ll notice a big improvement in your overall well-being. For example, you’ll be less likely to fall ill, and you’ll always be on top form. So, apart from the ability to reduce stress, the benefits of cardiac coherence also include:

Regulating the functioning of your digestive system;
Strengthening your immune system;
Releasing the anti-aging hormone DHEA (dehydroepiandrosterone);
Improve the quality of your sleep;
Increase your energy level.

Similarly, activating cardiac coherence means you’re using your performance to the full. You’ll see major improvements in your cognitive functions. You’ll be able to :

Increase your concentration;
Acquire new knowledge more quickly;
Develop better problem-solving skills;
Increase your critical thinking skills.

Finally, rhythmic breathing will help you with one of the most important things you’ll need in your daily life: your intuition. By doing so, you’ll be able to make wiser decisions. On the other hand, cardiac coherence helps to increase your social resilience. You’ll find it easier to stay calm, overcome difficult moments and regain your emotional equilibrium.

So how do you activate cardiac coherence?

The benefits of cardiac coherence have been hailed for a decade. First and foremost, this is due to the fact that practicing this relatively simple exercise costs nothing. All you need is a well-functioning lung, heart and brain. And you’re ready to go! Secondly, the benefits last from 4 to 6 hours, depending on practice. Activating cardiac coherence is even one of the tips for falling asleep faster. This is easily achieved by breathing rhythmically, slowly and deeply.

With each inhalation, focus your attention on the area of your heart in the center of your chest. Then imagine your breath moving in and out of your heart. As you take this simple, relaxing breath, recall a positive event. Think back to a specific time when you felt good inside. Then try to relive the experience in your mind. You can also add a feeling of gratitude towards someone or something in your life. Hold this feeling of appreciation as you breathe centered on your heart. As the practice progresses, your heart rate will slow, your blood pressure will drop, your emotions will calm and your mind will relax. All this helps to reduce stress almost immediately.

The next step is to use this technique and make it a habit. Do this by choosing certain times of the day when you’re not likely to be disturbed. You can use the “365 breathing method” as a mnemonic to activate cardiac coherence. You should then practice this exercise 3 times a day, with 6 breaths per minute, for 5 minutes.