Heart Coherence breathing, the way to reduce stress anywhere any time?

Heart Coherence breathing is a simple breathing technique to feel calm, reduce stress, improve emotional regulation, and promote a balanced state in the autonomic nervous system. 

It involves breathing slowly and deeply. Typically breathing in for 6 seconds and out for 6 seconds. As you do this you create a state where your heart, lungs and nervous system work together in harmony. 

This rhythm of coherent breathing activates the parasympathetic nervous system which promotes relaxation, reduces stress and improves focus. 

Key benefits are when practiced regularly are, 

• Lower blood pressure and heart rate. 

• Increases heart rate variability (HRV), an indication of better emotional and physical health. 

• Reduces stress, anxiety and improved mental clarity. 

• Brings more emotional balance. 

• Better energy and sleep levels. 

How to Practice Heart Coherence Breathing

• Find a comfortable position: Sit or lie down in a quiet, relaxed space. 

• Focus on your heart area: Gently place your hand or hands on the center of your chest.

• Imagine you are breathing into your heart through the back of your hand and out of your heart into the back of your hand. 

• Breathe slowly and deeply:

  • Inhale through your nose for 6 seconds. 

  • Exhale slowly through your nose or mouth for 6 seconds. 

- Continue for 1 to 5 minutes 

- Practice 3 times a day: Ideal times are upon waking, midday, and before bed. 

This simple breathing technique can be especial helpful when stress levels are hight and cortisol (stress hormone) levels are high, to bring about a natural restorative state. 

Do let me know what you experienced if you tried it.

Feel free to share it with others so they too can benefit.