Cardiac coherence

Cardiac coherence synchronizes the heart rhythm with the breath. At 6 breaths per minute (5 seconds in, 5 seconds out), the cardiovascular system enters resonance. The effects on heart-rate variability and cortisol are measurable within a few sessions.

How to practice

1
Settle in comfortably, close your eyes.
2
Inhale gently through the nose for 5 seconds, expanding the belly first.
3
Exhale gently through the mouth for 5 seconds, emptying the belly first.
4
Keep this steady rhythm without forcing. No holding, just the continuous flow.
5
Practice for 5 minutes. Ideally 3 times a day: morning, midday, evening.