Stress, insomnia, headaches? The solution lies in the breath

Imagine if you could reduce stress, improve your concentration and even boost your heart health with a simple breathing exercise. Sounds too good to be true? Welcome to the world of coherent breathing!

Improve your health with coherent breathing

What is coherent breathing?

Coherent breathing, also known as resonance breathing, is a special breathing technique based on a steady rhythm. With this method, you breathe in and out slowly and consciously, maintaining a certain rhythm.

The special thing about of this technique is the frequency: you breathe about 5 to 6 times per minute. This means that each complete breath (inhalation plus exhalation) takes around 10 to 12 seconds. This special rhythm brings your breathing and heartbeat into harmony, which has numerous positive effects on your body and mind.

The principle of heart rate variability (HRV) explained simply

In order to maximize the effect To understand coherent breathing, we first need to look at heart rate variability (HRV). Don't think of your heart as a metronome that always beats to the same beat. In reality, the interval between heartbeats varies constantly - and that's a good thing!

The HRV is like a dance between your heart and your nervous system. When you inhale, your heartbeat speeds up slightly, and when you exhale, it slows down again. This flexibility is a sign of a healthy, adaptable cardiovascular system.

A high HRV means that your body can respond well to different situations - be it stress, physical activity or relaxation. It's like a well-trained athlete who can quickly switch between sprinting and endurance running.

How coherent breathing and HRV are connected

Through coherent breathing you can actively influence and improve your HRV. When you breathe in a certain rhythm, your breathing rate and your heart rate synchronize. This leads to a state that scientists call "coherence".

In this state your heart, lungs and nervous system work together in harmony. It's as if all your body's systems are dancing to the same beat. The result? A feeling of calm and balance, coupled with improved physical and mental performance.

The benefits of coherent breathing

Stress Reduction: Coherent breathing activates your parasympathetic nervous system, the part of your nervous system responsible for rest and relaxation.
Improved concentration: The increased oxygen supply and the calming of the nervous system allow you to focus better.
Better sleep: Regular practice can help you fall asleep faster and sleep more deeply.
Blood pressure regulation: Studies show that coherent breathing can have a positive effect on blood pressure.
Emotional regulation: The technique can help you stay calm in stressful situations and control your emotions better.

How you can practice coherent breathing

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1. sit or lie down comfortably.

2. breathe in slowly and evenly through your nose, counting to 5.

3. exhale just as slowly and evenly through your nose, count to 5 again.

4 Repeat this cycle for 5 to 10 minutes.
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With regular exercise you will find that this rhythm feels natural and effortless. It is as if you are teaching your body to return to its natural flow.

Video tutorial on coherent breathing

Conclusion: A tool for better health and well-being

Coherent breathing is is more than just a relaxation technique. It is a powerful tool that can help you to actively improve your health and well-being. By using the connection between your breathing and your heart rate variability, you can achieve a state of inner harmony that has a positive effect on your entire body.

Start today to integrate this simple but effective technique into your everyday life. Your body and mind will thank you for it!

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