I often get asked for tips to reduce stress and anxiety. There are different techniques / resources / exercises for this but some obstacles I often encounter in people are #1. lack of deep motivation to change and #2. lack of time. Today, I want to introduce you to a practice that requires little time and energy (on the day-to-day basis) for a quick impact (in 10 days) on stress and anxiety. I’m talking about heart coherence. Are you familiar with it?!
I had never heard of heart coherence during my medical studies until I came across the charming book by Dr. David O’Hare: Heart coherence 365. This small book is one of the first that I recommend and it can be read in just 2 hours. It will make you understand the basics of heart coherence, simply. I was fortunate enough to take a training course with Dr. O’Hare and this only reinforced my belief in this simplistic technique.
Here, I’ll summarize the technique that you can start applying right now! The key to success is this: PRACTICE. And continue practicing, day after day.
The technique, briefly but plenty enough!
# 3 times a day
- In the morning as soon as you wake up (before the secretion of cortisol, the stress hormone).
- At noon (or 4 hours later (duration of effect of a 5 minutes session = 4h))
- At dinner (or 4 hours later)
- (In the evening or before sleeping = optional).
# 6 breaths per minute: Inhale for 5 seconds and exhale for 5 seconds.
# For 5 minutes.
There you go!
You know (almost) everything!
Let there be peace in your heart,