Cardiac coherence is a guided breathing practice that is gaining in popularity in the field of natural health and stress management. Simple, accessible and scientifically validated, it offers considerable benefits for both mind and body. This article explores what cardiac coherence is, how it works and its effects on health.
What is cardiac coherence?
Cardiac coherence is a breathing technique that aims to synchronize heart rhythm with breathing. Popularized by Dr. David Servan-Schreiber in his book Healing, it relies on slow, regular breathing, generally practiced at a rate of five breaths per minute (inhale for 5 seconds and exhale for 5 seconds).
When the heartbeat becomes "coherent", i.e. the variations between heartbeats follow a regular pattern, this has a positive impact on several of the body's systems: nervous, hormonal and immune.
How does cardiac coherence work?
The heart and brain communicate constantly via the autonomic nervous system, which has two main branches:
- The sympathetic system, which mobilizes energy in situations of stress or activity (the famous "fight or flight" response).
- The parasympathetic system, which promotes relaxation, digestion and recovery.
Cardiac coherence stimulates the parasympathetic while regulating sympathetic activity. It also balances the autonomic nervous system and reduces the production of the stress hormone cortisol. It also acts on the vagus nerve, a key element in the regulation of inflammation and digestive functions.
The benefits of cardiac coherence
Improved stress management: studies show that cardiac coherence significantly reduces cortisol levels, contributing to better stress management. Regular practice provides a sense of calm and improves resilience in the face of daily challenges.
Emotional regulation: cardiac coherence helps stabilize emotions by promoting a state of physiological equilibrium. This emotional regulation is particularly beneficial for people suffering from anxiety or mood disorders.
Support for cardiovascular health: by regulating heart rate and blood pressure, cardiac coherence plays a preventive role against cardiovascular disease. It also improves heart rate variability (HRV), a key indicator of heart health and general well-being.
Boosting the immune system: regular practice stimulates the immune system, reducing the impact of chronic stress on the body. It can also reduce inflammatory markers, contributing to better protection against disease.
Improved concentration and cognitive performance: by balancing brain functions, cardiac coherence improves mental clarity, concentration and decision-making ability. It is particularly appreciated by professionals and students during periods of high intellectual demand.
How do I practice cardiac coherence?
Practicing cardiac coherence is simple and requires no special equipment. Here are the basic steps:
- Make yourself comfortable in a quiet place. You can sit or stand with your back straight.
- Set a timer for 5 minutes, the standard duration of a session.
- Breathe deeply and slowly: inhale through the nose for 5 seconds, then exhale through the mouth for 5 seconds.
- Repeat the cycle for the duration of the session.
We recommend practicing three times a day (morning, noon and evening) for optimum effect. Watch our cardiac coherence videos to help you get started. The Zenspire device can also accompany you in this practice.
When and why integrate cardiac coherence into your daily life?
Cardiac coherence is particularly useful in the following situations:
- Before a stressful situation (exam, interview, public speaking).
- To soothe the mind after a busy day.
- Complement other wellness practices, such as yoga, meditation or sophrology.
- In a therapeutic setting, to manage disorders such as insomnia, hypertension or migraines.
Accessible to all, cardiac coherence is an effective tool for improving physical and mental health. By regulating internal rhythms, it helps to achieve a state of balance that is beneficial in both the short and long term. Easy to integrate into daily life, it is a precious resource for those who wish to cultivate a more serene and balanced life.
Try cardiac coherence today, and discover for yourself its lasting benefits.
Scientific references :
- McCraty R., Atkinson M., Tomasino D., Bradley R.T. (2009). The coherent heart: Heart-brain interactions, psychophysiological coherence, and the emergence of system-wide order. Integral Review, 5(2), 10-115.
- Lehrer P.M., Gevirtz R. (2014). Heart rate variability biofeedback: How and why does it work? Frontiers in Psychology, 5, 756.
- Thayer J.F., Åhs F., Fredrikson M., Sollers J.J., Wager T.D. (2012). A meta-analysis of heart rate variability and neuroimaging studies: Implications for heart rate variability as a marker of stress and health. Neuroscience & Biobehavioral Reviews, 36(2), 747-756.