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Heart Coherence Explained: The New Breathing Technique to Calm Anxiety

by BetterSleep
May 10 • 1 min read

Controlling the rhythm of your heartbeat sounds like something only meditation gurus can master after years of training. In reality, it’s easier than you may think. Heart coherence, also known as cardiac coherence, is a method of slow controlled breathing that synchronizes with your heartbeat cycles.

When you’re stressed, you might find yourself holding your breath and clenching your muscles. This subconscious tension makes your heart rate go up. With the help of controlled breathing techniques like that of heart coherence, you can control the speed of your heart beat, slowing it down and reducing stress in the process.

BetterSleep is delighted to offer our listeners access to a special guided heart coherence practice. To get the most of this practice, simply remember: 365.

  • 3: Try to practice heart coherence 3 times a day
  • 6: During the practice, take 6 breaths per minute. Inhale for 5 seconds, then exhale for 5 seconds.
  • 5: Each heart coherence breathing session should be 5 minutes long.

While the beneficial effects of this breathing practice can start after just three minutes of practice and last for four to six hours, consistent practice will provide even more benefits. Think of it like going to the gym: after one workout session you’ll feel great but if you make a habit of working out regularly you’ll see overall improvements to your wellbeing.

In addition to reducing stress, heart coherence can also improve neurotransmitters, such as dopamine and serotonin, preventing anxiety and depression. Benefits are seen in hormone levels as the heart controls hormones such as DHEA, adrenaline, auriculin, oxytocin, and cortisol.

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