What if your breathing were your best anti-stress tool? Among the many techniques for regulating stress, cardiac coherence is one of the simplest, most effective and most scientifically validated. Practised for just a few minutes a day, it calms the nervous system, stabilizes the emotions, reduces stress and improves the quality of life.improve concentration and even boost immunity. All naturally, without effort or equipment!
At Santi-shop, we advocate an integrative approach to health which is above all accessible, natural and connected to the body's intelligence. And cardiac coherence is a perfect example of this!
What exactly is cardiac coherence?
This is a voluntary breathing rhythm designed to synchronize the heart, nervous system and brain. When we breathe at a regular, balanced rhythm, in particular 6 breaths per minute (5 seconds in, 5 seconds out), the heart begins to slow down and beat more harmoniously.
This phenomenon is called cardiac variability. Contrary to popular belief, a healthy heart does not beat perfectly regularly. Its micro-variations reflect its ability to adapt to internal and external signals. The more flexible and consistent this variability, the more balanced our autonomic nervous system.
How does cardiac coherence work physiologically?
Breathing acts directlynt on the vagus nervea major branch of the parasympathetic system, responsible for restoring calm. By slowingBy tightening and regulating breathing, we stimulate this nerve, which leads to a cascade of beneficial physiological responses:
Heart rate slows.
Blood pressure drops.
Stress hormones such as cortisol are reduced.
The production of oxytocin (the bonding and relaxation hormone) increases.
The activity of the prefrontal cortex (area of reflection and emotional regulation) is optimized.
In other words, a few minutes of rhythmic breathing sends a safety signal to the whole body.
Benefits validated by science
The effects of cardiac coherence have been widely studied, particularly in neuroscience and cardiology. Concrete results have been observed on :
Stress and anxiety management.
The prevention of burn-out.
Sleep (faster onset of sleep and deeper sleep).
Mental clarity and concentration.
Emotional regulation (less reactivity to events).
The immune system (thanks to a better balance of the autonomic nervous system).
Health professionals such as cardiologists, psychologists, sophrologists and sports coaches are now incorporating it into their work.
How to practice cardiac coherence simply?
Start by making yourself comfortable, with your back straight and your feet on the floor. Close your eyes if possible. Inhale for 5 seconds, then exhale for 5 seconds. Continue this cycle for 5 minutes. You can use free apps or online videos to guide you visually (some bubbles that rise and fall make the rhythm easier).
Ideally, this should be done three times a day: in the morning (to get the day started), before lunch (to release the pressure), and in the late afternoon or evening (to switch off the mind and prepare for sleep).
Even a single daily session can bring noticeable benefits. What counts is regularity.
Tips for easily integrating cardiac coherence into your daily life
You can set a gentle alarm on your phone to remind you to breathe at set times. Incorporate your practice at key moments: in the car, before an appointment, in the waiting room or while walking slowly.
You can also place colored stickers on everyday objects (light switch, mirror, front door) to trigger a short session as soon as you see them. Two slow breaths each time are enough to create an anchor of calm.
Cardiac coherence can be practiced anywhere, without anyone noticing. It then becomes a discreet but powerful tool, right at your fingertips!
Further information
At Santi-shop, we encourage you to take care of your nervous system by natural means. Cardiac coherence is one of the pillars of this approach. It's not a substitute for a balanced lifestyle, but it can profoundly transform your relationship with stress, energy and your body.
And to accompany your cardiac coherence sessions, discover our range of natural stress relief products!