There are several ways to relax. But some people believe that coherence of the heart is one of the most effective methods. This involves synchronizing your breathing with your heart rate. This would help reduce stress and promote relaxation. How to get there? Let’s take a closer look at this technique to find out.
The science of cardiac coherence:
The science of cardiac coherence is the study of how the heart and the brain work together to create a state of balance in the body. When the heart and brain are in sync, the body is able to function at its best. This state of balance feels like fuel that gives the body the energy to heal and grow.
The science of cardiac coherence is still relatively new, but it already provides information on how we can improve our health and well-being. For example, research has shown that cardiac coherence can help lower blood pressure, improve sleep quality, and reduce stress levels.
Additionally, cardiac coherence was also associated with increased mental clarity and decreased anxiety. As research continues, we are likely to learn even more about the benefits of this fascinating field of study.
How to achieve this state of harmony?
The key to achieving cardiac coherence is to breathe deeply and slowly from the abdomen, focusing on the sensations in the heart region. This can be done standing or sitting, keeping the eyes open or closed. It is essential to choose a comfortable position and not to force your breath. Let the breath flow in and out naturally.
Once you have found your rhythm, it can be helpful to count each inhalation and exhalation. (e.g. inspiration 1-2-3-4, deadline 1-2-3-4). You can also focus on a mantra or positive affirmation such as “I am calm”, “I am safe” or “I am loved”.
How to relax in 5 minutes?
The cardiac coherence technique seems to be increasingly effective, especially in stressful situations in which the mind is cluttered with negative emotions that the need to download is necessary to cope with everyday life.
To try it out for yourself, find a calm and optimal place to adopt your standing, sitting or lying position. Then, put your hand on your heart and stay focused on the breath. The more you feel this depth and back and forth of the air flowing through your lungs, the more you begin to relax and unwind. If your mind wanders, focus only on your breathing and heart rate. With regular practice, cardiac coherence can contribute to good stress and anxiety management.
Another way to achieve heart coherence is to practice mindfulness meditation. This form of meditation involves focusing on the present moment without judgment. To do this, simply choose a position you want, sitting or lying down and focus your total concentration on the breath. When thoughts arise, simply observe them without being caught up in them. If your mind wanders, gently bring it back to the rhythm of your breath. With practice, you will be able to expand your awareness and observe a thought without getting lost in it.
When is the right time to achieve cardiac coherence?
Cardiac coherence occurs when heart rate variability (HRV) is high and stable. The benefits of cardiac coherence include improved physical and mental health, greater resistance to stress, and better functioning of the autonomic nervous system. What is the best time to achieve cardiac coherence?
Some experts suggest that it can be helpful to exercise during times of low stress, such as in the morning or before bed. Also, it can be helpful to train for short periods several times a day rather than trying to get long periods of consistency all at once. Ultimately, the best approach is probably the one that works well for the individual and can realistically be incorporated into daily life.
Although deep breathing and mindful meditation are two effective ways to achieve heart coherence, it is important to find what works best for you. Experiment with different techniques until you find one that resonates with you. The most important thing is to be patient and consistent in practice. Remember that there is no right or wrong way. The goal is simply to calm your mind and bring you into the present moment.
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