Supported by CHOICE

The simple stress relieving intervention I use as a therapist. 

I’m a therapist who has helped thousands of clients reach amazing levels of personal peace during stressful periods of their lives. I can say I am very good at my job, and I know that to be true. However, I am also a human who sometimes needs to follow my own advice. 

Recently, I had a combination of stressful events which culminated in what could possibly be described as a “panic attack”. It happened in the middle of Ikea after I had dissociated in the canteen and fell on the floor. Whilst returning to my car in complete disarray, I mustered up enough of an Adult Ego state to engage in therapist mode. My first tool of choice was this incredibly simple breathing method. I had been taught by a wonderful lady who ran the hotel from one of our well-being retreats I facilitate. After just 5 minutes of controlled breathing, I recovered and got on with my day. 

Now, I tell you this story for you to understand the power of this short but highly effective technique called Cardiac coherence. 

Let me tell you more about the science and why it works so well. Cardiac coherence is a physiological state in which the heart, brain, and respiratory system harmonise, typically resulting in increased emotional well-being and mental clarity. This state occurs when the heart rate variability (HRV)—the natural variation in time between heartbeats—forms a smooth, consistent, sine-wave-like pattern. It is often associated with feelings of calm and balance.

Cardiac coherence can be achieved through specific breathing exercises, typically involving slow, rhythmic breathing at a rate of about 5 to 6 breaths per minute. This induces a balance between the parasympathetic (PSN) and sympathetic branches (SNS) of the autonomic nervous system, promoting relaxation and reducing stress. The inhalation phase stimulates the SNS, while the exhalation acts on the PNS. 

How do we practice cardiac coherence to achieve this state of balance?

To achieve cardiac coherence, you can follow a simple breathing technique that helps synchronise your heart rate, breath, and emotions. Here’s a step-by-step guide to help you practice:

1. Sit in a Comfortable Position

   – Sit upright in a chair (not lying down)

   – Relax your body, close your eyes if it helps, and try to release any tension.

2. Focus on Your Breathing

   – Inhale slowly and deeply through your mouth for about 5 seconds.

   – Exhale slowly and fully through your mouth for about 5 seconds.

   – Maintain this rhythmic breathing pattern for 5-6 breaths per minute.

 3. Visualize Your Heart

   – As you breathe, imagine the air flowing in and out of your heart or chest area.

   – This helps you centre your attention and deepen the connection between your breath and heart rhythm.

4. Regulate Your Emotions

   – While focusing on your breath, try to evoke a positive, calming emotion (like gratitude, compassion, or love).

   – This emotional shift helps create smoother heart rate variability (HRV), which is critical to cardiac coherence.

5. Continue for 5 minutes

   – Continue the practice for 5 minutes or as needed, breathing slowly and regularly while staying focused on your heart and positive emotions.

6. Practice Regularly

   – Ideally, practice cardiac coherence exercises 1-3 times a day, one in the morning, one before you eat, one before the end of the afternoon, and whenever you feel stressed or need to relax.

By consistently performing these exercises, you’ll train your body to enter a state of coherence more easily, which will benefit your emotional well-being and physical health.

Cardiac coherence has both short-term and long-term benefits. The positive effects on the body and mind are activated from the first moments since the method is based on harmonising the heart rhythm, which induces hormonal regulation and, thus, a feeling of well-being. The long-term benefits are based on strengthening the immune system and rebalancing the emotions. 

Research suggests that practising cardiac coherence regularly can lead to several benefits, including:

– Reduced anxiety and stress

– Improved emotional regulation

– Enhanced cognitive function

– Better cardiovascular health

It is often used in biofeedback training, mindfulness practices, and stress-reduction techniques.

The cardiac coherence method brings a calming to a state of high stress. This effect is explained by its physiological action with 

• a decrease in the level of cortisol, also known as the stress hormone;
• an increase in the youth hormone DHEA (dehydroepiandrosterone);
• an increase in immunoglobulins (salivary IgA), which play a role in immune defence;
• favourable action on several neurotransmitters, such as dopamine and serotonin, which prevent anxiety and depression;
• an increased secretion of oxytocin, also called “happiness hormone” or “love hormone”;
• An increase in alpha waves promotes memory and learning.

There are many visual aids to help you practice the correct rhythm. These can be found on YouTube or various apps. The one I like is called Cohera, and it’s a free application. Out of all the many tools that are to regulate the autonomic nervous system this for me and a lot of my clients is a valuable tool in helping to manage daily stress and also more chronic psychological and health issues.