Breathing at the core of our balance
Breathing lies at the heart of ancestral health practices. It is automatic, adaptive, and involuntary. Yet, it can be influenced by intention and awareness. It is connected to the autonomic nervous system. Breathing is the first way to act on this system.
As David O’Hare confirms in his book Cohérence Kid: “(...) our adaptation to the environment occurs through movement” (p.24). Since the earliest humans, our health has partly depended on our muscular response. Thanks to the heart and lungs, we obtain the oxygen and energy necessary for this movement.
What is heart coherence?
Heart coherence is a voluntary and conscious action, like a circle of internal synchronization. It sends a signal of safety to the heart and brain in order to reach a state of physiological, physical, mental, and emotional balance.
Did you know?
- The term heart coherence was introduced to the French-speaking world in 2003 by Dr. David Servan-Schreiber.
- Five minutes of heart coherence can produce beneficial effects lasting three to six hours.
- Some effects appear after seven to ten days of regular practice.
The heart, a conductor
The heart plays a key role in regulating the nervous system. During inhalation, the heart rate accelerates. During exhalation, it slows down. Its rhythm varies several times per minute. A high amplitude is a sign of good health and balance. A thought, an emotion, or an action can modify heart rate. Since the modern world is constantly changing, the heart naturally adapts. “It is good to be in cardiac chaos; it is the normal state,” reminds Dr. O’Hare.
The autonomic nervous system explained simply
The autonomic nervous system controls the body’s regulation processes, as well as the management of emotions and memory. This regulation is automatic. The good news: breathing can be voluntarily influenced.
When breathing becomes conscious, slow, deep, and regular, the heart enters into resonance. It comes into coherence with the breath.
One tree, two branches
The autonomic nervous system functions through two branches:
- The sympathetic system: the accelerator. It mobilizes energy, activates the fight-or-flight response, and certain hormones such as adrenaline.
- The parasympathetic system: the brake. It promotes rest, digestion, recovery, and certain hormones such as acetylcholine.
Only one branch is active at a time.
How to practice heart coherence
The breathing mechanics
- During inhalation, the diaphragm contracts and moves downward. The abdomen expands like an inflatable cushion, according to physiotherapist Denis Fortier’s image.
- During exhalation, there is no muscular activity associated with this function.
One breathing cycle lasts 10 seconds, or 6 cycles per minute.
Three rhythms depending on your goal
- To energize: inhale for 6 seconds, exhale for 4 seconds.
- To balance: inhale for 5 seconds, exhale for 5 seconds.
- To calm down: inhale for 4 seconds, exhale for 6 seconds.
Inhale through the nose and exhale through the nose or mouth, depending on your preference.
Where should you focus your attention?
According to Dr. Sophie Maffolini, you can focus your attention:
- from the nostrils to the abdomen
- from the abdomen to the nostrils
- in the throat
- in the chest
- in the belly
- throughout the entire body
The benefits of heart coherence
- Balances heart function
- Activates immune defenses
- Stimulates natural relaxing hormones
- Encourages perspective in the face of events
- Facilitates centering and calmness
- Improves attention, learning, and memory
- Increases self-confidence and confidence in the future
- Develops empathy and kindness
- Promotes emotional balance and resilience
Long-term benefits
- Reduced high blood pressure, anxiety, and depression
- Better pain tolerance
- Improved recovery after physical effort
Adopt an optimal posture
- Seated on a chair, back straight
- Feet flat on the floor
- Back not leaning against the backrest
- Buttocks barely touching the backrest
- Eyes open or closed
Avoid lying down or reclining positions. However, it is important that the posture remains comfortable.
Three sessions per day
The best time to start heart coherence is now.
- Session 1: upon waking, to reduce cortisol.
- Session 2: four hours later, before lunch.
- Session 3: mid- or late afternoon.
- Session 4 (optional): one hour before bedtime.
Some breathing guides
A matter of balance
Health relies on the balance between the two branches of the autonomic nervous system, between our energy expenditure and our energy resources. Mindful breathing, in the present moment, can become a powerful tool for openness to change and resilience.
Would you like to integrate heart coherence into your daily routine or receive personalized support in stress and emotional management? Contact us today, and we will guide you toward the right professional.
References
- Fortier, Denis. Take a Breath! Everything About the Exceptional Power of Breathing. Les Éditions du Trécarré, 2021.
- O’Hare, Dr. David. Heart Coherence 365. 3 Times a Day, 6 Times per Minute, 5 Minutes. The Anti-Stress Breathing Guide. Thierry Souccar Éditions, 2019.
- O’Hare, Dr. David. Cohérence Kid. Heart Coherence for Children. Thierry Souccar Éditions, 2018.
- O’Hare, Dr. David. 5 Minutes in the Morning. Simple Meditation Exercises for the Very Busy and Stressed. Thierry Souccar Éditions, 2013.
