Emotions and reason intersect on multiple occasions. Who has not felt palpitations at the arrival of work news? How many times have our legs weakened while waiting for an important person in front of whom we must have a pleasant image? This shows that we do not completely control our emotions.
After all, it is difficult to control the physical manifestations that trigger emotions, for example, the persistent and repetitive heartbeats that occur when we are nervous. Despite this, there are effective methods to lower cardiac impulses. In this sense, in this PsychologyFor article we will talk about What is cardiac coherence and how to apply it
Cardiac coherence is a form of coordinate breathing with heart rate In other words, it is a technique that allows us to explain the relationship that exists between the body and the mind, since they cannot be conceived separately.
When important events occur in life, they can be translated in various ways. One of them is the way in which these events produce physiological changes in the body. In this sense, cardiac coherence seeks maintain emotional and physical harmony
What is cardiac coherence used for?
Cardiac coherence focuses on harmonizing cardiac impulses in the following way:
Coordinate breathing with heart:Cardiac coherence attempts to balance breathing and heartbeat to decrease the intensity of breathing by decreasing the number of cardiac impulses.
Relax the body: relax the body in a situation of stress and/or anxiety. Relaxation promotes physical and emotional well-being.
The effects provided by cardiac coherence are favorable for treating anxiety disorders, learning difficulties, insomnia, stress or grief, among others.
Benefits of cardiac coherence
Fortunately, practicing cardiac coherence provides the following benefits:
It reduces stress: Establishing parity between emotions and heartbeat allows you to reduce stress levels. Controlling breathing inhibits the activation of high levels of cortisol, the hormone responsible for stress.
Optimizes sleep quality: Relaxation of the nervous system allows you to rest and allow the body to recover.
Helps process emotions fully: The implementation of cardiac coherence allows the person using it to better understand what is happening to them. This makes it easier to find alternatives to solve the cause of the discomfort.
Increased ability to think: Strong emotions can interfere with the decisions we make. However, applying cardiac coherence facilitates decision making that is more coherent with each person’s ideas.
How is cardiac coherence done? There are effective methodologies to apply it such as the following:
Meditation: Guided body relaxation exercises that reduce heart rate. In general terms, it should be done in a quiet environment that is away from outside stimuli that could distract the person. The objective is to focus on the present to lower stress levels. In this article, we show you what the benefits of medication are for the brain.
Diaphragmatic breathing: andThis type of approach places special emphasis on the way you breathe, which helps lower the rate of your heartbeat. When this is done, it is possible to achieve adequate cardiac coherence. Like meditation, it is ideal to carry it out in an environment away from outside noises. The person should place their hands on their abdomen and breathe deeply and continuously through their nose. Once the diaphragm has filled with air, it is slowly expelled through the mouth.
The most important aspect that must be taken into account when performing these cardiac coherence exercises is their repetition, since the more they are practiced, the better the results.
This article is merely informative, at PsychologyFor we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.
If you want to read more articles similar to What is cardiac coherence and how to apply it we recommend that you enter our Emotions category.
Bibliography
Álvarez Romero, M., Fernández Quirós, J., González Fernández, M., Trompotova, O. (2012). Cardiac coherence and coping with stress: application and psychotherapeutic support. XIII Virtual Congress of Interpsiquis Psychiatry.
Díaz-Sánchez, E. (2020). Cardiac coherence as a technique to reduce stress and develop resilience. SANUM Scientific-Health Magazine, 4 (3), 76-81.
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This article has been reviewed by our editorial team at PsychologyFor to ensure accuracy, clarity, and adherence to evidence-based research. The content is for educational purposes only and is not a substitute for professional mental health advice.
