Coherent breathing takes its name from its ability to generate cardiac coherence, a state in which the heartbeat assumes a regular and harmonious rhythm, improving the balance between the sympathetic and parasympathetic nervous systems.
What does it consist of?
This technique involves breathing at a frequency of about 5-6 breaths per minute (inhaling for 5-6 seconds and exhaling for 5-6 seconds), creating a slow and steady rhythm. The breath becomes deep, diaphragmatic, and controlled, promoting better oxygenation of the body and reducing stress.
Physical and Mental Benefits
- Reduction of stress and anxiety: Lowers cortisol levels, the stress hormone.
- Better emotional management: Promotes a state of calm and concentration.
- Blood pressure regulation: Helps stabilize the heartbeat and improve circulation.
- Increased resilience to stress: Strengthens the body’s ability to adapt to difficult situations.
- Improved sleep quality: Encourages deep relaxation, useful for combating insomnia.
Coherent breathing is a simple yet powerful practice, used in fields such as meditation, biofeedback, and stress management. It is suitable for anyone who wants to improve their physical and mental well-being.tione dello stress, ed è adatta a chiunque voglia migliorare il proprio benessere psicofisico.
B3 includes two coherent breathing exercises:
- 5-5: Both the inhalation and exhalation phases last 5 seconds.
- 6-6: The duration of both phases is 6 seconds.
- 5.5: The duration of both phases is 5.5 seconds and is considered the one that generates the highest coherence.
