Breathing and heart rate working together
This area of research is widely explored; there are nearly 2000 clinical trials studying heart rate variability. A 2022 meta-analysis, including 223 articles, looked at the effects of slow voluntary breathing (about 6 cycles per minute) on heart rate (HR). It showed an increase in HR variability during the slow breathing phase, which became more persistent as sessions were repeated.
It concluded that:
”… slow voluntary breathing exercises could be recommended as a low-tech, low-cost technique, as a preventative measure and complement to other interventions, with few expected adverse effects .”
Breath control has been well known through yoga where it plays a fundamental role; called “pranayama”, it is considered a way to regulate vital energy (prana) and harmonize body and mind.
Scientific review in favor of cardiac coherence
I a recent review of French scientific research shows cardiac coherence has proven benefits on health:
- Practicing cardiac coherence regulates the heart rate
- There is strong evidence: practicing helps with stress and anxiety and other health problems
- There are no downsides to using Coherence: it is safe and easy
A comprehensive scientific paper on the subject was published by Inserm, one through its “Canal Détox” on the theme “Cardiac coherence, a technique to improve your health, really?” [1], and the other in the September 2023 file of the Sentinelles network newsletter, “Cardiac coherence: new commercial fad or real therapeutic tool?” [2].
Concluding that:
“Cardiac coherence exercises seem to have a beneficial effect on stress and anxiety, like many other breathing techniques, and without certainty that this effect is mediated by the modification of the ASR .”
It also talks about more benefits
” Studies evaluating cardiac coherence exercises in situations associated with a decrease in ASR, particularly in cardiovascular diseases, are very preliminary. However, cardiac coherence exercises are probably risk-free and only cost the time spent on them. Therefore there’s probably no reason to discourage interested patients but to emphasize that these exercises should not replace interventions whose benefit is well supported by clinical research .” (1, 2).
The Coherence App: an easier way to practice
Coherence is a web and mobile application that let’s you practice cardiac coherence and meditation for free. The Coherence app will help you take a few breaks during the day to relax, breathe and improve your attention. Scientifically proven to improve your health and well-being. Give it a try!
