Emotional Management
Breathing Together: Coherent Cycles
Play VideoThe Belly Breathing and Heart Coherence technique is a simple yet powerful way to calm the nervous system and manage stress. With the support of a “breathing buddy,” this method guides you through diaphragmatic breathing to relax the body, followed by a structured heart coherence cycle (inhale for 5 seconds, exhale for 5 seconds, repeated 6 times) to create balance and stability. By syncing breath and heart rate, this practice helps regain calm and focus in moments of tension.
Littérature scientifique associée
- Kim, T., Shin, M., & Woo, M. (2023). Autonomic nervous system activity in response to stress and cardiac coherence breathing exercise depending on body composition differences. International Journal of Sport and Exercise Psychology.
- Kim, Shin, and Woo (2023) examined the effects of cardiac coherence breathing exercises on stress reduction and autonomic nervous system regulation, finding that this technique significantly increases heart rate variability, reduces anxiety, and promotes relaxation, regardless of body composition differences.
- Hopper, S. I., Hopper, S. I., Murray, S. L., Murray, S. L., Ferrara, L. R., Ferrara, L. R., Singleton, J. K., & Singleton, J. K. (2019). Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress in adults: a quantitative systematic review. International Journal of Evidence-Based Healthcare, 17(9), 1855–1876.
- Hopper et al. (2019) conducted a systematic review on the effectiveness of diaphragmatic breathing for reducing physiological and psychological stress, finding that this technique significantly lowers stress biomarkers, improves respiratory function, and enhances emotional well-being, making it a valuable self-regulated, non-pharmacological intervention.