The concept of cardiac coherence comes from medical research in neuroscience and neurocardiology, from mindfulness meditation (stress reduction through mindfulness)
but also and above all the influences of age-old breathing practices as taught in yoga.

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

When we practice slow breathing of 6 respiratory cycles per minute, the heart synchronizes with the breathing and we begin,
a whole series of reactions that are extremely beneficial for our heart, our body and our brain.

The accelerations and slowdowns of the heart become regular and the variability becomes greater (a sign of good health).

Some benefits observed through regular practice:

Reduced perception of stress, negative emotions and anxiety
Decrease in cortisol. Cortisol is the main defense hormone secreted during stress and excess of which is harmful.
Better Sleep, Better Functioning of the Immune System
Increase in DHEA (youth hormone) It comes into play to modulate cortisol and plays a role in slowing down aging
Increased Oxytocin,
Reduction in addictions, cravings, loss of emotional pounds…
Better recovery from exercise for athletes, better pain tolerance
Reduction in high blood pressure and cardiovascular risk
Improved concentration and memorization

The practice:

Sit with the benevolent intention of living better, straight, feet on the ground without crossing them, without softness or stiffness,
in a quiet place, preferably facing a table or desk.

Pay attention to breathing: the stomach relaxes when inhaling (stimulates the sympathetic system)
and tightens when exhaling (stimulates the parasympathetic system).

Then put cardiac coherence 3 6 5 into practice (the number is a good way to remember it for 365 days):

The number 3 every day Three times a day (because the effects last 4 to 6 hours).
The number 6: Six breaths per minute
Inhale for 5 seconds through your nose
Exhale for 5 seconds through your nose or mouth (like gently blowing out a candle).
The number 5: Five minutes for

Dr. David Servan-Schreiber in his book Healing made this practice known, and you can also find
more details in Dr. O’Hare’s book.

On the internet, you can find videos that will help you practice and respect the rhythm of 5 s to inhale - 5 s to exhale… for 5 minutes….