Cardiac Coherence
The method was developed based on the understanding that slow, deep breathing increeases the activity of the vagus nerve, a part of parasympathetic nervous system; the vagus nerve controls and also measures the activity of many internal organs. When the vagus nerve is stimulated, calmness pervades the body: the heart rate slows and becomes regular; blood pressure decreases, muscles relax. When the vagus nerve informs the brain of these changes, it, too, relaxes, increasing feelings of peacefulness. Thus, the technique works through both neurobiological and physchological mechanisms.
Cardiac coherence's stabilization of the heartbeat can dampen anxiety powerfully. Conversely, patients with overactive heartbeats are sometimes misdiagnosed as victims of panic attacks because their racing heartbeat affects their mind.
A typical cardiac coherence exercise involves inhaling for five seconds, then exhaling for the same amount of time (for a 10-second respitory cycle). Biofeedback devices make it possible to observe on a screen how this deep, regular breathing slows and stabilizes the beats.
[They] showed that 20 minutes of slow breathing exercises (six respiration cycles per minute) before going to bed significantly improves sleep. Insomniac participants went to sleep faster, woke up less frequently in the night and went back to sleep faster when they did wake up. On average, it took them only 10 minutes to fall asleep, almost three times faster than normal. The investigations attributed the results both to the calming mediated by the parasympathetic system and to the relaxing effect of focused breathing.
Therapists often suggest the "365 method": at least three times a day, breathe at a rhythm of six cycles per minute (five seconds inhaling, five seconds exhaling) for five minutes. And do it every day, 365 days a year. Some studied even suggest that, in addition to providing immediate relief, regular breathing exercises can make people less vulnerable to stress, by permanently modifying brain circuits.
Six Techniques for Relieving Stress
- stand up straight - facilitates the free play of the respiratory muscles
- follow your breath - observe your respiratory movements: be aware o each inhalation and exhalation
- abdominal breathing - breathe "through your stomach" as much as possible
- rhythmic breathing - near the end of each inhalation, pause briefly while mentally counting "1, 2, 3" and holding the air before exhaling. Can also be done after exhaling. Induces a beneficial slowing of the breathing rate.
- alternate nostrils - breathe in and out slowly through one ostril, holding the other one closed using your finger, then reverse and continue by alternating regularly. Variation: inhale through one nostril and exhale through the other. Research shows that what's most important is breathing through the nose, which is somewhat more soothing than breathing through your mouth.
- think reassuring thoughts while breathing
