Control stress with heart coherence

The presence of stress-related disorders is alarming: burnout, depression, anxiety, poor performance, negativity, physical and mental health problems, relationship conflicts, emotional overload, excessive behavior, etc.
Good stress management involves managing perceptions of external events as well as physiological and emotional adaptation to the environment to achieve balance and maintain it.
Where does the cardiac coherence come from?
Heart coherence has been the subject of medical research in neuroscience and neurocardiology by the Heartmath Institute in the United States for more than 20 years. This research demonstrates many benefits to physical and mental health, especially related to stress, and has been highlighted in the publication of Dr. David Servan-Schreiber (physician, psychiatrist, researcher in cognitive neuroscience), Cure stress, the anxiety and depression without medication or psychoanalysis.
How does it work?
The researchers found that the speed of our breathing is directly related to that of our heartbeat.
We know that our brain has a direct influence on our heart. If you see a snake on the ground, you feel fear, and your heart starts beating faster. What is less known is that the opposite is true. The speed of our heartbeat also affects our brains, and when we manage to change it, it can influence our level of stress.
When we speak of a rhythm of sixty (60) beats per minute, that does not mean that we necessarily have one (1) beat per second. The difference between the beats can vary: a little more than a second, then a little less than a second, etc. Our heart slows down and accelerates constantly.
By inducing a respiratory rhythm, one comes to standardize the variations of the heart rate and thus to influence the autonomic nervous system which is composed of the sympathetic system, which serves to accelerate the cardiac system, and of the parasympathetic system which, itself, acts as a brake. This has the effect of reducing the production of cortisol, the stress hormone.
The result: a reduction of stress and a harmony of the vital functions of our body and enormous psychological benefits.
The 365 method
This method is advocated by Dr. David O’Hare in his book Cardiac Coherence 365: Guide to Cardiac Coherence Day by Day.
3 for 3 times a day
6 for 6 breaths per minute
5 for 5 minutes
It is at the rate of 6 breaths per minute that the differences between the heartbeats are regularized, 5 seconds for each inspiration and 5 seconds for each expiration.
Some benefits of practice
Immediate feeling of well-being and calm
Better stress control
Increased attention and concentration
Taking distance from the emotions generated by stress
Control of reactions and ineffective behavior due to stress
Increased adaptability to the environment and its ability to recover from stress
Increased energy and efficiency
Improved performance and decision-making
Increased optimism
Increased DHEA (rejuvenating hormone) – slower aging
Decreased blood pressure
Increase in oxytocin (hormone of love)
Strengthening the immune system
Decreased abdominal adiposity
Benefits for the company
Increased level of employee engagement
Best retention rate of staff
Improvement of the quality of life at work and the “happiness quotient”
Reduction of costs related to absenteeism, presenteeism (decreased performance of the present) and departures for burnout
Decrease in replacement costs and litigation

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