How to relieve anxiety with heart coherence training

The cardiac (heart) coherence breathing exercise is widely used at rehab facilities and bio-feedback trainings. Its main purpose is to provide patients a reliable technique to relieve stress and anxiety. Although it is simple, it is highly effective and has already helped thousands of patients to cope with life’s most difficult situations. It works especially well for people who don’t like the somber voices of guided meditations. You should try it, especially if other relaxation techniques have failed.

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The cardiac coherence breathing exercise:

  • Inhale into your belly for five seconds.
  • Exhale for another five seconds.
  • Repeat for three to five minutes.
    Please mind the following:
    • Avoid breathing like a robot, or like you’re scuba diving.
    • Breathe naturally, as you usually do, just slower.

After three to five minutes, you‘ll notice a deep relaxation and inner calm, a state of mindfulness.

The most important thing is to slow down to 6 breaths per minute while still breathing naturally.

Now, go ahead and try it for yourself. Do a three minutes cardiac coherence breathing session now and see how it makes you feel.

In the unlikely case that you’re not feeling better after the exercise, please read How stress happens and what you can do about it and How to properly breathe to get calm. Sometimes patients may be having difficulties. An understanding about your body’s nervous system, paired with some stories that make it easy to grasp, usually helps.

If you‘re still having difficulties afterwards, please get in touch. Your feedback will help us to improve Breath Ball and this tutorial.

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