Our human body as a whole system is made up of a number of integrated sub-systems such as respiratory, nervous, digestive, endocrine etc. These sub-systems are regulated by homeostasis, a state of equilibrium between interdependent physiological processes and systems.
Heart-mind coherence practice appears to restore and sustain homeostasis, thereby helping the body and brain to repair and revitalise itself.
Sustained or frequent stress - physical, mental, emotional or existential - creates wear and tear which, over time, will result in physical and/or mental health problems.
Coherence practice is a way to consciously reduce stress and increase health and resilience. We can intentionally create coherence which can be initiated by regulating our breathing, and increased by intentionally experiencing positive and pleasant emotions.
The following simple technique is developed by HeartMath - eyes-open, in the moment technique that can be done anytime, especially when experiencing stress. This technique will quickly and significantly reduce the production of adrenaline and cortisol.
Quick Coherence
Step 1: Focus your attention in the area of your heart or centre of your chest
Step 2: Imagine that your breath is flowing into and out of your heart or chest area, breathing deeply but comfortably
Step 3: Activate a positive or renewing feeling. Make a sincere attempt to experience a regenerative feeling such as appreciation or care for someone or something in your life while you practice the breathing technique.
Try breathing at a pace of five seconds for the in-breath and five seconds for the out-breath. If that feels uncomfortable then breathe a little faster or slower - but try to keep your breath balanced, smooth and sustained. Placing your hand on your heart can help with maintaining your focus there. Ensure that your belly is relaxed so that your diaphragm can move fully.
Gavin Andrews, HeartMath UK
