Heart Coherence Breathing (HeartMath Institute)
Heart Coherence Breathing is a biofeedback-informed technique designed to synchronize respiratory rhythms with cardiovascular function to optimize autonomic nervous system balance. By combining a resonant breathing rate with positive emotional focus, it rapidly shifts the body out of a stress response and into a state of psychophysiological coherence.
- 1Acknowledge your current state and shift your physical focus to the area of your heart or the center of your chest.
- 2Imagine your breath is flowing directly in and out of your heart or chest area.
- 3Inhale smoothly for 5 seconds, and exhale smoothly for 5 seconds, finding a comfortable, rhythmic pace.
- 4Make a sincere attempt to experience a regenerative feeling, such as appreciation or care for someone or something in your life.
- 5Maintain this heart focus, rhythmic breathing, and positive feeling for 3 to 5 minutes to establish systemic coherence.
The technique leverages the respiratory sinus arrhythmia (RSA) mechanism and the baroreflex system to maximize Heart Rate Variability (HRV). Breathing at a resonant frequency of approximately 0.1 Hz (6 breaths per minute) creates a sine-wave pattern in heart rhythms, synchronizing the sympathetic and parasympathetic branches of the autonomic nervous system. The addition of a self-generated positive emotion further alters afferent neurological signals from the intrinsic cardiac nervous system to the brain, specifically targeting the amygdala and prefrontal cortex to enhance emotional regulation, cortical facilitation, and cognitive function.
Treats Symptoms
Target Metrics
Generally safe for all populations.
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