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I am fascinated by the power of the breath. Admittedly, it is a great vehicle for bringing energy to our cells (thanks to oxygen) and removing waste products (carbon dioxide) but let's not forget the power it has on our physical and mental state. For good reasons, breathing is positioned as a central element in many disciplines: meditations, martial arts, yoga, Afghan walk, etc. It is an essential element that connects us to life, to the outside world and to nature (breathing and photosynthesis process).
Heart coherence is a breathing technique to manage one's inner state. I use it as a relaxologist therapist in different forms, we are only going to see its basic version for educational reasons. Also, scientifically called respiratory sinus arrhythmia, its basic practice is very simple:
CC = (3 times a day, for 5 minutes, I inhale 5 seconds and exhale 5 seconds)
Understanding the why will make us more effective with this exercise. In a world where we want everything very quickly, I invite you to do it three weeks… Only three weeks then you contact me. If you have respiratory or cardiovascular problems, refrain from doing these exercises. Talk to your doctor.
How does it work? Heart coherence is a breathing exercise and like a Trojan horse, it will influence the balance of our nervous system.
The common thread is simple, breathing impacts our heart which itself impacts our nervous system. Our limbic cortex, the center of our emotions, is directly linked to our heart by the Autonomic Nervous System (ANS). Communication is two-way: - What affects the center of emotions influences our hearts. - And what happens in our heart, influences our emotions. By breathing, even without being active, we activate our sympathetic and parasympathetic flow of this ANS. Heart coherence allows the balance of the ANS. In other words, it corresponds to the balance between sympathetic (cardio-accelerating) and parasympathetic (cardio-deccelerating) influences on the intrinsic rhythm of the sino-atrial node (the control of the heart rate). This subject is treated in sport for greater relaxation, better recovery (and therefore construction of muscles and other tissues) and a better mind. This method is recognized and documented (about 400 documented articles) on this subject. There are no clinical, truly scientific articles, because it is not possible to have a group with a placebo effect.
Breathing is the only way to control our autonomic nervous system. So breathing helps to regulate, rebalance our stress and destress machine.
The ANS is by definition autonomous and therefore beyond our control, except through breathing! So, let's use the breath as a Trojan horse. Thus we influence our ANS. Heart coherence by breathing at a certain rate (6 breaths per minute) brings a balance of the sympathetic and parasympathetic current. (David O'Hare, Heart Coherence 3.6.5). If we had to ultra-simplify the process:
Inspiration -> Stress/Fight Activation -> Sympathetic Flow -> Heart Nerve Exhale -> Rest/Rebuild Activation -> Parasympathetic Flow -> Vagus Nerve
When we inhale we activate the sympathetic flows and the time between each heartbeat decreases, when we exhale we decrease our heartbeat and therefore the intervals between each beat decreases. Therefore, by carrying out a rhythmic breathing we activate a flow then the second. And through rhythm an oscillation takes place.
The ANS in equilibrium operates by oscillation at a rate of 0.10 Hertz. This equals ten ripples per minute. By breathing 6 times per minute, we come into coherence with this rhythm. And at this rate, we balance our ANS.
Heart variability refers to heart rate (pulse) variability or the ability of the heart to speed up and slow down. Its importance is measured by its amplitude. The higher the amplitude, the greater the state of health balance. Our way of breathing impacts many organs such as the brain, muscles, heart, etc. We are going to look at the time between two heartbeats. We have an idea of ​​our heart rate in the sense of the number of beats per minute, but for variability, we are interested in the time that elapses between each beat. This interval is rarely the same. On an ECG (electrocardiogram) if the interval becomes lower the heart beats faster and if the interval time decreases the heartbeat slows down.
The rhythm of my heart must vary even if I do not make any movement. The objective is therefore to have heart rate variability. So through the breath, we are looking for variations. The more the rhythm of the heart varies, the more amplitude there is, the better!
Source : Garmin.com
Physiological impact on the body:
Breathing -> Heart -> BNP, ANP and electromagnetism
The heart is also a gland that secretes hormones: If we use breathing to influence our heart, it is not without reason. The heart has various functions and influences. The heart is made up of cells: cardiomyocytes. The latter, in addition to their own contractile functions, have endocrine properties:
BNP (Brain Natriuretic Peptide) and ANP (Atrial Natriuretic Peptide) are mainly synthesized by the right atrium of the heart. They have two main functions: natriuretic and vasodilator.
The heart has its own brain: In its nervous system, it has about 40,000 neurons that influence and communicate with other organs such as the brain, including the amygdala, where we manage our emotions.
The heart emits an electromagnetic field: The heart emits powerful electromagnetic radiation, capable of influencing the entire physical body, but also psychic, emotional and behavioral.
These magnetic fields contain information. It is we who imprint our own magnetic field through what we feel, our emotions. And these magnetic fields emitted by all these hearts are linked with each other and they exchange information. For sport, heart coherence allows better recovery, better self-control and better self-confidence.
Respiration -> impact Cortisol, DHEA, Iga, onde alpha, dopamine, sérotonine…
Heart coherence also triggers certain reactions:
- Cortisol: Heart coherence allows balancing and modulation of cortisol (the stress hormone). Hence the interest of a first session of heart coherence early in the morning because the secretion of cortisol is done mainly at this time of the day. - DHEA: Heart coherence increases the secretion of the hormone of youth. DHEA (DeHydroEpiAndrosterone), secreted by the adrenal glands: it has an impact on the aging process (skin, bones, libido). And will come to counter the effects of cortisol. - An increase in IgA (Immunoglobulins A) participates in the immune defense. - An increase in alpha waves promotes memorization and learning. - A favorable action on many neurotransmitters, such as dopamine and serotonin, prevents anxiety and depression.
Heart coherence with a professional or how to talk about biofeedback.
Here is a video in French that was made for my clients explaining the use of heart coherence software during sessions to take stock of their situation.
Heart coherence is a long-term strategy in the search for nervous balance in your body. Personally, I did the exercise sincerely for 10 days. And I saw real change so I kept going. My relationship with my breath has totally changed. In the middle of the day, I sometimes exercise in the face of a stressful situation or to be more in control of my inner state. The subject is fascinating and a source of resolution of many problems, do not hesitate to contact me for questions or comments. Obviously we just talked about heart coherence at the very first level. Depending on your needs, your objectives, the model adapts and combines with other areas such as creative visualization or meditation. Marco PAO practitioner relaxologist therapist Certified life coach