Heart Coherence


Cardiac coherence is a particular state of heart rate fluctuation that helps balance the autonomic nervous system and emotional management.

This particular state is accompanied by numerous physiological and psychological effects, particularly in the area of stress and its effects on the body.
Cardiac Coherence is an individual practice based on simple exercises, accessible to all.

How to practice cardiac coherence by David Servan Schreiber


The different steps of this method have been developed and tested by the Heartmath Institute (California), a centre dedicated to the study and application of cardiac coherence.

First step

Take two slow, deep breaths (more if necessary). It's connecting with your breathing, focusing on it, and for me, what helps is to say at the same time as I breathe: "inhale and ....... exhale... inhale... exhale..." accompanying the movement
for others... it's to put your hand on your belly and follow the back and forth of your breathing.

The important thing is to be completely "tuned in" to the breath without any extraneous thoughts
BUT ALL NORMALLY WITHOUT FORCING, go with the natural movement of your breath

Step Two

Focus on your heart, imagine that you are breathing through your heart (or very much by inflating the rib cage to free the solar plexus) - for those who know the chakras in the 4th chakra

Breathe in again without forcing, slowly and deeply (but naturally) imagining that with each INSPIRATION comes the oxygen your heart needs and that the EXPIRATION expels all the dross and waste it no longer needs (think of it as a bath that cleanses, that purifies everything. You can imagine your heart being under a purifying waterfall.

Third step

Connect to the feeling of well-being and warmth that builds in your chest in a similar exercise I use to meditate (see the Sanctuary Meditation podcast on the blog ) "I put in my heart" the people I love most in the world and let that feeling of warmth and UNCONDITIONAL LOVE wash over me).

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