Cardiac coherence to better manage stress?

It's in the air, like a new societal trend. If back pain was considered until not so long ago as the "illness of the century", it seems that times have changed, as the other would say. Out of breath, the time has perhaps come for us to take the time to breathe better in order to fight against stress , the new inherent evil of a "hyperconnected" era which lives at full speed, but ultimately not really listening to the "self".

A new generation of women and men wants to take control of their lives. Let Mother Nature and our own nature reclaim their rights. In short, get back to basics: finding well-being .

Say goodbye to junk food and stop overconsumption. Earthlings 3.0 want to consume better (hello organic and second-hand), but also and above all, put a stop to the hectic pace of life we ​​want to impose on them, as well as its harmful consequences for their health. What if the quest for well-being was our new El Dorado? How can we combat everyday stress? The answer may lie within us and around us, invisible, like a breeze caressing our skin.

What if breathing was the basis of well-being and could help us reduce stress ? If you want to make the adage "a healthy mind resides in a healthy body" your own, dear night rebels, we offer you a little focus on stress management through cardiac coherence , with everything you need to know about this breathing method , and our famous "hacking tips". Living better and sleeping better is sometimes as simple as breathing... thanks to a breathtaking technique!

What is cardiac coherence?

You probably know what coherence and the heart are. However, do you know what cardiac coherence really means? Here, the heart has its own reasons that the brain and breathing cannot ignore.

I breathe, therefore I am

Cardiac coherence is a breathing technique aimed at controlling one's breathing in order to better control one's emotions, particularly stress or anxiety. This regulation of emotions is made possible by synchronizing the activity of the sympathetic nervous system ("SNS"), responsible for certain automatic activities of the body (such as heart rate), and the activity of the parasympathetic nervous system ("PNS"), responsible for controlling the involuntary activities of organs, glands or even blood vessels. In addition, the PNS has a "cardio-moderator" role, meaning that it is capable of reducing the heart rate.

The heart and breathing are essential for the proper functioning of the "autonomic nervous system," which is responsible for all the regulation of our body. The latter is composed of the PNS and the SNS, two subsystems that we mentioned just before. The good health of the body, and of our autonomic nervous system in particular, actually lies in the good balance between the sympathetic and parasympathetic nervous systems . If these two systems are balanced and coherent with each other, we feel good! Sounds simple, right?

Now, curious as you are, you're probably wondering how we can achieve this balance leading to well-being? Rest assured, the latter is easier to restore than the balance of the "Force" in Star Wars !

Like a young padawan, listen to find balance in cardiac coherence.

Breathe… you won!

The balance of the autonomic nervous system depends on heart rate variability (HRV). HRV is the degree of fluctuation in the duration of the heart's contractions, or the interval between two contractions. A high HRV is a sign of good regulation of the heart rate according to needs (this is often the case in athletes). Heart rate variability is, in a way, a reflection of the state of our nervous system : if it is high, it means that the nervous system is adapting quickly to the individual's environment and the needs it creates.

Thus, it is HRV, or rather its ability to adapt, which makes the link between the sympathetic and the parasympathetic: breathing is therefore the lever which allows us to influence our autonomic nervous system.

To explain this, we could imagine that the central nervous system ("CNS") is on "autopilot" and that it reacts for us to the events we are confronted with and to what we experience, potentially creating stress or anxiety. Thus, controlling your breathing is activating this famous lever which will allow us to regain control over the CNS, by reducing the heart rate .

Florence Servan-Schreiber, a recognized specialist in positive psychology, describes cardiac coherence as "a breathing technique that allows you to reset your nervous system. It allows you to calm down, relax, and rest. We are in permanent tension between two systems: the sympathetic, which accelerates, and the parasympathetic, which decelerates." To simplify, let's say that:

• With each breath: activation of the sympathetic nervous system and increase in heart rate
• With each exhalation: activation of the parasympathetic nervous system and decrease in heart rate, slowing of the heart

So, when we find ourselves in a situation of anxiety or in a period of stress that has been present for some time, these states will disrupt our heart rate variability. Therefore, modifying our breathing through adapted exercises will allow us to readjust HRV and restore the balance between sympathetic and parasympathetic to the right level: we then find a state of well-being! Magic, isn't it?

As you can see, dear night rebels, sometimes you don't have to waste time trying to do yourself a favor. Simple breathing exercises, accessible to everyone, were something to think about, but also to understand this mechanism and the link between heart rate, breathing, and the autonomic nervous system. Speaking of which, do you know who we owe this famous cardiac coherence to?

A new trend, really?

Cardiac coherence, although it's currently all the rage, isn't actually that new. Quite the opposite, in fact. It's actually just a (good) remake of much older relaxation techniques, but in keeping with the times: simple, fun, and effective. Developed in the modern era in the late 90s in the USA (which is normal, they know how to make a good remake!), and popularized by Stephen Elliot and his "Coherent Breathing," cardiac coherence and its health benefits are now scientifically recognized.

In France, it was Professor David Servan-Schreiber, a doctor, research director and scientific writer, who popularized the concept of cardiac coherence ¹ , notably through his literary works ( Guérir , Robert Laffont editions, 2003) or his numerous scientific publications, which we strongly recommend you read.

A little historical and cultural clarification: we already find allusions to the subject of heart rate variability as well as work related to breathing in the manual Huangdi Nei Jing ("Internal Classic of the Yellow Emperor"), which is the oldest work of traditional Chinese medicine. It dates back to the 5th century BC. When we told you that cardiac coherence was not such a new trend!

Now that you know (almost) everything about the principles of cardiac coherence, you're probably eager to try it. Practicing cardiac coherence is simple. Really. You just need the right tips and good advice.

You're in luck, dear nighttime rebels, because here at Sleep Hackademy , we know a thing or two about well-being and sleep!

Cardiac coherence for dummies: hacking tips from Sleep Hackademy

But no, you're not useless. It was just a little reference to those manuals aimed at people who want to better master a subject (yes, there's more to learning than the web!). What we really want is to offer you a small selection of good practices to combat stress. These tips for overcoming anxiety or stress are our famous hacking tips (or "hacking tips", for the bad students in English), present within Sleep Hackademy and in our newsletters.

Enlist, they said!

Don't panic, we're not bringing back compulsory military service! However, we're offering you the chance to enjoy a cardiac coherence exercise straight from the USA (yes, them again!) and used by... the American army. We want you!

"Combat Tactical Breathing", despite its name, is more of a "Peace and Love" relaxation and concentration technique. And that's why it's useful and used by soldiers in stressful combat situations, but also for us, in our daily lives (which can sometimes seem like an obstacle course, it's true). So, what is Combat Tactical Breathing ? It's as simple as counting to 4, the proof:

1. Take a deep breath while counting to 4, visualizing each number: 1, 2, 3, 4.
2. Hold your breath for 4 seconds while visualizing each number: 1, 2, 3, 4.
3. Exhale and empty the air in your lungs as much as possible, visualizing each number: 1, 2, 3, 4.

As you can see, it's really as easy as pie. This little exercise can be done anywhere, anytime. Ideally, practice this Combat Tactical Breathing cycle 3 to 5 times, several times a day.

How about a 365?

Yes, more numbers! One wonders if cardiac coherence and mathematics have not entered into a secret alliance. So, what is "three six five"? Let's say that it is similar, in principle, to the Combat Tactical Breathing mentioned above, except that we start with different measurements: 3 times a day, 6 breaths per minute, for 5 minutes .

The goal of this exercise is really to have the slowest breathing possible . If the rhythm of 6 breaths per minute is too difficult to maintain at the beginning, it is of course possible to increase the frequency of inhalations and exhalations. As in many areas, you have to practice to progress! With the help of training, it will be all the easier for you to enter into cardiac coherence and thus to feel at the top, mentally and physically. Here is our 365 tip :

• Sit with your back straight, your feet flat on the floor, and your hands on your knees.
• Place one hand on your heart, closing your eyes, and concentrate on its beating.
• Inhale for 5 seconds, then exhale for 5 seconds, repeating this deep breath 6 times (one minute in total)
• Perform 5 cycles (5 minutes in total) to obtain the beginnings of cardiac coherence
• Repeat the exercise 3 times a day (or even 4 times if your day is long)

There are a multitude of breathing techniques of this type. If you are interested in the subject, you can discover more through videos created by our Sleep Hackers .

What are the benefits of cardiac coherence?

As you can see, implementing the practice of cardiac coherence couldn't be simpler. The key is to let go for a few moments in your day and be as diligent as possible in performing these little breathing exercises. And we're sure you'll do so, noticing the beneficial effects after just a few days of practice.

We can already offer you a little taste of what this breathing technique can bring you, free of charge and simply:

• It's good for morale! (and it may have inspired a famous song)
• Decrease in cortisol levels (defense hormone secreted during stress)
• Reduction of high blood pressure
• Reduced risk of cardiovascular disease
• Better regulation of sugar levels
• Improved concentration and memory

So here is a little overview of the potential benefits linked to the practice of cardiac coherence, recognized by scientists in numerous research studies ^2. So, it’s worth breathing (better), right?

As mentioned previously, the practice of cardiac coherence is not new. It is therefore interesting to draw a parallel with the breathing techniques associated with meditative practices, such as pranayama . This particular yoga breathing technique was the subject of a scientific study in 2020 ³ , which consisted of analyzing and measuring (by means of an MRI) the responses of the brain areas "in charge" of stress and anxiety in the face of emotionally impactful situations, before and after the breathing practice of pranayama . The verdict? It is final, as with other studies of the same type:

• Modulation of the activity of brain regions involved in the processing of emotions (anterior cingulate, anterior insula, amygdala, prefrontal cortex)
• Decreased anxiety level ( State-Trait Anxiety Inventory , i.e. the “STAI”)
• Better affect (measured with the “ Positive Affect and Negative Affect Scale ”)

We can therefore conclude that yoga is also "good for morale", even cats approve!

We know that if you're visiting Sleep Hackademy , dear night rebels, it's most likely because you're interested in sleep, and/or you're prone to sleep disorders. What if we told you that cardiac coherence can be beneficial for your sleep?

Cardiac coherence to combat insomnia?

Stress is one of the main causes of insomnia. Reducing stress or anxiety gives you a better chance of getting a good, restful night's sleep. This is a scientifically proven fact.

At Sleep Hackademy , we're big fans of Dodow . And for good reason: this fun and clever little object is a great ally for finding good cardiac coherence to fall asleep more easily . How does it work?

Dodow is simply a small cardiac coherence exercise based on a luminous visual. This small magic pebble projects a light that changes in intensity, so as to capture the attention of the nocturnal rebel, who no longer focuses on his untimely thoughts that prevent him from falling asleep. Breathing synchronizes with the light emitted by Dodow , thus causing a slowing of the metabolism thanks to cardiac coherence : we then find ourselves in good conditions to find our precious sleep.

Want to learn more? Follow this link and discover a brilliant and fun application for stress management through cardiac coherence, thanks to Dodow !

Cardiac coherence is a trend, but it shouldn't be dismissed as a mere fad, especially if you're looking to feel better in your mind and body. The benefits of cardiac coherence are scientifically proven, and the simplicity of its practice is sure to appeal in a society hungry for connection, speed, and profitability at all costs.

Well-being in a few breaths blows away stress and chases it away, leaving us with a new motto that could be written "I breathe well so I feel good." Calling all die-hard romantics! To stay on the theme of breathing, we offer you a sweet little song, signed Eddie Vedder (singer of the group Pearl Jam ), which is called " Just Breath ", reminding us that love can also be breathed...

Sources:

[1] Cardiac Coherence: if you feel like it! , Dr. Laurence Benedetti et al, file "Echoes of micronutrition", site "European Institute of Micronutrition", 1999 [2] Cardiac coherence, self-regulation, autonomic stability, and psychosocial well-being , Rollin McCraty, Maria A. Zayas, "Frontiers in Psychology", 2014 [3] Effects of Yoga Respiratory Practice (Bhastrika pranayama) on Anxiety, Affect, and Brain Functional Connectivity and Activity: A Randomized Controlled Trial , Morgana M. Novaes, Fernanda Palhano-Fontes et al, "Frontiers in Psychiatry", 2020