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Capsule “Be Kind to Yourself”
By Vanessa Bello

Cardiac coherence is a practice of stress management • Increase in atrial natriuretic factor, a hormone se-
without contraindication and which has many bene- creted by the heart and which acts on high blood
fits on physical, mental and emotional health. pressure.
• Increase in alpha waves which promote memory,
How does it work? learning but also communication and coordination.
The body is governed by two major nervous systems, Favorable action on many neurotransmitters
the somatic system (voluntary acts) and the auto- (hormones which convey emotions) including dopa-
nomic system (automatic regulation). mine (pleasure) and serotonin (prevention of depres-
The autonomic nervous system is made up of two sion and anxiety).
subsystems: the sympathetic and the parasympathet-
ic. The sympathetic triggers all the actions necessary Long-term effects
for flight or combat but also the acceleration of the (after about ten days):
heart and respiratory rate Decreased arterial hypertension
The parasympathetic promotes recovery, relaxation, Reduced cardiovascular risk
rest, repair. Sugar level regulation
Inhalation stimulates the sympathetic system while Reduction of the abdominal perimeter
exhalation stimulates the parasympathetic. Better recovery
Improved concentration and memorization
Method 365
3 daily sessions, at the rate of 6 respiratory cycles per *Source : Website Passport Sante
minute and lasting 5 minutes https://www.passeportsante.net/fr/Therapies/Guide/Fiche.aspx?doc=la-
Inhale 5 seconds - exhale 5 seconds coherence-cardiaque
It should be practiced 3 times a day because its bene-
ficial effects only persist for a few hours. Free Mobile APP Respirelax+Breathy
The rhythm of 6 breaths per minute corresponds to a Article:
respiratory rate of 0.1 Hertz which is a resonant fre- Cardiac coherence, self-regulation, autonomic stability, and
quency of many biological rhythms, including in par- psychosocial well-being
ticular the sympathetic and parasympathetic systems. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4179616/
It is necessary to adopt an abdominal inspiration Book:
through the nose and an expiration through the Heart coherence 365: A guide to long lasting heart
mouth, pursed lips. It should be practiced in a seated coherence
position with a straight back. https://www.amazon.com/Heart-coherence-365-guide-lasting-ebook/
dp/B00LB6RYJW
Immediate effects *
Increase in the amplitude of heart variability

Effects over an average of four hours:
• Decrease in cortisol, the main defense hormone se-
creted during stress.
• Increase in DHÊA, a youth hormone that slows
down aging.
• Increase in salivary IgA which participate in im-
mune defense.
• An increase in oxytocin, a neurotransmitter that
promotes attachment (also called the "love hor-
mone").