There are many reasons why we regularly find ourselves in situations that increase our stress or anxiety . As a result, everyone uses their own techniques to reduce these levels and find inner peace . Some use meditation, others listen to ASMR or music. Among these solutions, Teleport IN invites you to discover heart coherence .
What is heart coherence?
Heart coherence is a relaxation exercise designed to combat stress and anxiety . This practice also helps to counteract the repercussions associated with these two phenomena.
The heart coherence exercise trains you to control your breathing and heart rate. This control affects your entire body , but also and especially your brain . Indeed, the heart and brain are closely linked and can influence each other. Thus, this exercise is beneficial for both of these parts of your body.
What are its advantages?
Heart coherence is an exercise with many benefits , which we have discussed somewhat above.
First of all, this exercise is quick to do . In five minutes , you can have completed the steps that lead you to relaxation .
Furthermore, in addition to relaxing you, it allows you to refocus and reduce your stress and anxiety levels . Specifically, you lower your stress hormone (cortisol) level and increase the level of the hormone linked to reducing fatigue, anxiety, and depression (DHEA).
Furthermore, this practice aims to promote well-being by helping you relax. Improved oxygenation of your respiratory system leads to better oxygenation of your brain. The effects are beneficial for anyone practicing heart coherence. Both experienced practitioners and beginners benefit which positively impacts their nervous system . As a result, you feel calm, relaxed, centered , and, in many cases, you experience improved sleep.
Heart coherence exercise
Find a quiet place , sit with your back straight, legs uncrossed, and feet flat on the floor. Let's begin 5 minutes of heart coherence !
To perform the exercise correctly, inhale through your nose (5 seconds) and exhale through your mouth (5 seconds), 6 times per minute. Using a video like the one shown above makes the exercise easier.
The cardiac coherence method is commonly called the 365 method . It is recommended to practice it three times a day, at a rate of six breaths per minute. The exercise lasts five minutes.
The benefits heart coherence session last approximately 5 hours . This is why it is recommended to do it 3 times a day.
Finally, keep in mind that the more you practice this exercise, the more you learn to breathe correctly, even outside of your workouts. This is a significant benefit to your health.
