Cardiac coherence, a simple and quick breathing routine with multiple benefits
"Imported" into France in the late 1990s by David Servan-Schreiber, cardiac coherence originated in the United States in the early 1990s.

The date of its "creation" remains unclear because this breathing method is the result of the intersection of several physiological findings from different approaches and continents.

Already in the Huangdi Nei Jing (the oldest known medical treatise[1]), it is reported that healthy people have a more irregular pulse than unhealthy people, because like any organ, the heart is supposed to adapt to the individual's activities and to environmental changes. For a long time, many researchers, doctors and therapists have noticed that by reflex, the rhythm of the heart synchronizes with the breath. Inspiration, which stimulates the sympathetic nervous system, causes the heart rate to increase, while exhalation slows it down due to the stimulation of the parasympathetic nervous system. It is no secret that calm breathing influences the heart rate and has a calming or soothing effect on the entire system (endocrine and autonomic nervous).

The principle of the methode is therefore very simple: control your breathing to act on your heartbeat, all in order to better control your "brain". Understand that it is in fact to better cope with the various hazards and stresses of life. According to the vision of endocrino-psychology, we will translate that a good breathing allows the thyroid gland (gland of life) to ensure a good fixation of oxygen on the hemoglobin of the red blood cells thanks to a good distribution of thyroxine. A better distribution of oxygen and thyroid hormone allows a better management of the cerebral faculties, a better homeostatic adaptation of the body as a whole, but also a regulation of the cardiac rhythm. Acting on breathing will therefore inevitably have hormonal repercussions. At the same time, better adaptability allows for a decrease in cortisol levels (hormone generated by the adrenal cortex marking excessive stress) and therefore the stress that accompanies it.

Thebasic exercise of cardiac coherence.

The basic exercise is based on the simple 365 rule. This means practicing the exercise:

  • 3 times a day,
  • by breathing 6 times per minute (6 inhalations and 6 exhalations),
  • and this for 5 minutes.

The positive effects of this small exercise are extremely numerous and the benefits that follow will last for about 5 hours:

  • Better focus,
  • Stabilization of emotions,
  • After 2 weeks of daily practice: the blood chemistry changes,

The maximum effect is obtained after 2 months of daily practice at a rate of 3 times a day.

The regular practice of cardiac coherence allows one to reach a state of physiological, physical, mental and emotional balance. This induces a refocusing, resourcing and strengthening of each of these different facets that make up the whole human being.

Cardiac coherence is therefore more than a simple method of re-harmonization because it allows us to act on the deep functioning of the body, a functioning that is based on the regulation of homeostasis.

We have to admit that our modern world does not naturally go in this direction. The rhythm of life, the denatured diet, the bad hydration, the various pollutions and the lack of physical exercise go rather in the direction of the disharmony and the endocrine and physiological disturbances.

Inducing a state of relaxation (or de-stressing) and balance through regular voluntary practice is therefore necessary on a daily basis. As with any repetitive and regularly practiced behavior, this new mode of operation will be registered by the body. It will become easier and easier and will eventually become a natural part of daily life without even having to think about it or consciously practice it. This is just one of many operating "programs" that we should empower our bodies to use as frequently as possible. After some time of practice, this program will itself become a reflex when the body is confronted with a stress or a disturbing element.

Ideally, practice the exercise in a seated position, with your feet on the floor, your back straight and your rib cage wide open. This way, the air will flow easily along the entire airway and penetrate deep into the heart of the well-developed lungs. Associating positive visualization and/or positive thoughts (joy, gratitude, happiness...) allows to amplify the benefits.

Profound physiological, psychological and mental changes will occur in the medium to long term provided the practice is regular. Introducing this short routine into your daily life on a regular basis is a sure way to induce long-lasting positive change. Your body and your health will quickly suffer.

There is a application to download on PC or smartphone. It gives you the breathing tempo. It lasts 5 minutes[2]. Very didactic, it constitutes an excellent support at least at the beginning of practice.



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