The Coherence App ✨
Using the Coherence App is a super easy way to experience the benefits of heart coherence. Here’s a general guide to get you started: 👇
- Install the Coherence app on your 📱 phone or tablet. Using a computer? Use it directly without installation here 🖥️
- Find a quiet space: Choose a comfortable, quiet place 🧘♀️ where you can sit or lie down undisturbed for the duration of your session.
- Start the exercise: The Coherence app will guide you through the breathing pattern with visual cues, sounds 🎶 or vibrations. Typically, breathe in for 5 seconds and breathe out for 5 seconds. Go to setting to adjust the breathing time.
- Focus on the visual cues and your breath. You can also gently pay attention to your heart 💖 as you inhale and exhale.
- Be present: Avoid getting caught up in thoughts or distractions. 🧠 Bring your attention back to your breath if your mind wanders.
- As you practice, you might feel your breathing become deeper and more regular. You heart rhythm will sync with your breath and you might notice a sense of relaxation and well-being. 😌
Tips for best results: 🏆
- Practice regularly: Aim for at least once 5 minute Coherence session a day. For optimal benefits, try three sessions per day, each lasting 5 minutes.
- Combine with other mindfulness practices: Add cardiac coherence to your existing meditation or relaxation routine for deeper benefits.
- Experiment with different settings: Find what works best for you in terms of breathing patterns, duration, and additional features.
- Be patient: Notice subtle changes in your body and mind over time. 🌱 The more you practice, the easier it will become to relax in a state coherence.
How to practice Coherence for better sleep 😴
To use Coherence for better sleep, it’s best to practice right before you go to bed, or even while lying in bed. Keep the session relatively long (more than 10 minutes) so Coherence can relax your body all the way to sleep.
There are a few ways to use Coherence to fall asleep:
- Turn off the screen and synchronize your breath with the inhale and exhale sounds. Earbuds or earphones can be used to practice Coherence in bed.
- Turn on vibration mode and place the phone under your pillow or somewhere on your body. The phone will vibrate for you to breathe in and stop vibrating for you to breathe out. This method allows to cue the breaths on a vibration sensation rather than using visual and auditory cues. It also allows to practice in complete silence.
- Keep the screen on and follow the visual cue until your eyes gently close
Coherence encourages the body to fall asleep by relaxing the mind 🌙
How to practice Coherence to improve focus 🧠
Practicing Coherence before a mentally demanding task, like a test or presentation 🎤, can significantly enhance your focus and cognitive performance. Try a 5-10 minute session in the morning ☀️ or just before starting work or study.
For focus, we recommend being in a sitting position 🪑 to avoid falling asleep. Focus on the visual cues and your breath; this will train your attention and improve your focus over time. This balanced coherent state between your breath, heart, and brain reduces mental chatter leading to clearer thinking and increased energy. 🎯
Additional resources that you might find helpful: 📚
By following these steps and being consistent with your practice, you can unlock the potential of cardiac coherence and experience its positive impact on your physical, mental, and emotional well-being.