Cardiac coherence

Cardiac coherence is a breathing technique that aims to immediately decrease the heart rate in a particularly stressful situation. You can be fully involved in the regulation of your emotions in just 15 minutes a day.

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1. WHAT IS CARDIAC COHERENCE ?

It is a method like a “physiological balance” that comes to regulate the heart rate with our emotions. It aims to practice voluntary breathing, which will allow soothing of anxiety. The heart will then echo the breath, harmonizing with it.

It is at the intersection between relaxation and biofeedback (which is the rehabilitation of behavior through awareness of physiological reactions). The main objective of practicing cardiac coherence is to bring about a rapid calming.

2. HOW DOES IT WORK ?

The heart is governed by the autonomic nervous system, meaning that it functions without conscious movement on our part. That is why it responds automatically, by speeding up, in an anxiety-provoking environment. The intervals between each heartbeat are then decreased. This time, between each beat is called “Heart Rate Variability“. When it is low, we have an increased sense of anxiety.

Cardiac coherence therefore allows, with the help of breathing, to regulate this heart rate variability. The heartbeats are therefore spaced out to find a slower rhythm.

3. FOR WHOM ?

Cardiac coherence can be used by everyone. There is no contraindication to practicing this method, on the contrary! It can be used by children, adolescents, adults and the elderly, even those with certain physical or cognitive difficulties.

This technique is particularly useful in anxiogenic situations, where the person feels their heart rate accelerating. On the other hand, it can also be used in prevention, and become a daily routine that will help regulate the heart rate and decrease the occurrence of rapid heart rate variability.

It can also be recommended for people at risk of heart problems, since the use of cardiac coherence helps to prevent certain heart diseases such as high blood pressure, but also reduces the risk of cardiovascular accidents.

4. HOW TO PRACTICE IT ?

This method does not require any special equipment. You can therefore practice it at home, in transport or at the office etc., independently. Cardiac coherence is therefore particularly easy to access and requires very little time.

If you’re doing it preemptively, make yourself comfortable in a quiet, calming place. Try to be in a posture that is comfortable for you, but for all that, can be challenging. Rather sit (or stand if you prefer); lying down is not recommended for this practice.

Cardiac coherence is therefore based on the so-called 365 method. 

5. WHAT IS THE 365 TECHNIQUE ?

3 times a day, 6 breaths per minute for 5 minutes.

3 times a day, when to apply it ?

The immediate effects of cardiac coherence last approximately 3 to 6 hours. Therefore, it is estimated that the time between practices is 4 hours apart. This leads us to practice cardiac coherence in the morning, in the noon, and at the end of the day.

- When you get up in the morning

Our stress hormones are at their highest levels when we wake up. This is therefore the privileged time to engage in the practice of cardiac coherence, since it will decrease anxiety for the day ahead. It will also help prevent unexpected crisis situations of the day (evaluation, quarrels, …).

- At lunch time

Take time during your lunch break to give yourself 5 minutes to do your breathing exercises. If you can isolate yourself during this time, you will give yourself a short but valuable time.

- In the evening

After work, or after your day, take some time for yourself to take away all the tension of the day. You can do this as soon as you get home, to give yourself a quiet evening, or before you go to bed to deposit all your stress from the day.

6 breaths per minute

Simply inhale 5 seconds through your nose by choosing abdominal inspiration (i.e., apply yourself to inflate the belly), and exhale 5 seconds through your mouth. So you’ll be doing 30 breaths (inhaling and exhaling) per minute.

To calculate this time, you have several solutions. You can track, using your watch or the stopwatch on your phone, breathing in and out according to the time. If you are visual, you can draw, on a sheet of paper, a curve that you draw according to the time you are tracking (when inhaling the curve goes up, and when exhaling, the curve goes down).

There are also apps on smartphones, or videos on the internet that will help you keep up. There is usually a bubble/object/shape to follow, with a relaxing environment as a background.

For a duration of 5 minutes

Repeat these breaths for 5 minutes. Take this time, for yourself. It will only benefit you. After these 5 minutes, you can resume your daily activities.

6. WHAT ARE THE LONG-TERM BENEFITS ?

Beyond the cardiovascular benefits, which are far from negligible, cardiac coherence, with regular practice, brings many benefits both physical and emotional. Indeed, we can see an improvement in the quality of sleep, but also, at the cognitive level, positive developments in memory, concentration and learning. So there is a reduction in attention disorders. Practicing cardiac coherence on a regular basis will help create more dopamine and serotonin (pleasure and anxiety-reducing hormones) to reduce the risk of depression. This method will lead to tolerance with less difficulty of physical pain. It is also possible to see improvement in asthmatic or inflammatory diseases. For athletes, it allows for faster recovery after training. In a global way, it will allow a better management of its emotions, consequently to decrease, in a notable way, daily stress and anxiety. 15 minutes per day of cardiac coherence can then increase your quality of life.

7. REGULAR TRAINING

At first, it can always be harder to create a habit. Force yourself to do this exercise 2 to 3 times a day for a while. The benefits that cardiac coherence will generate will give you all the more motivation to continue this exercise. It is important to keep in mind the importance of taking care of yourself.

Do you need further information or have any specific questions ?

FAQ

Virtual reality (VR) is an innovative technology that enables patients to be exposed to immersive and controlled environments, facilitating the management of numerous psychological and psychiatric disorders. Its use in mental health offers several advantages:
  • Gradual and Controlled Exposure: VR allows patients to confront anxiety-inducing situations in a secure environment, gradually adjusting the intensity of stimuli to promote habituation and emotional regulation.
  • Realistic and Reproducible Environments: Unlike traditional techniques, VR provides immersive scenarios that can be consistently reproduced, ensuring a coherent and effective approach.
  • Increased Patient Engagement: The interactive and immersive nature of VR enhances treatment adherence and motivates patients to continue their therapy.
  • Personalized Treatment: Virtual environments can be adapted to meet the specific needs of each patient.
  • Versatile Applications: VR is used to treat anxiety disorders (phobias, post-traumatic stress disorder, obsessive-compulsive disorders), addictions, mood disorders, and even cognitive remediation.
The use of virtual reality in healthcare is not new! It has been studied and utilized for over 30 years in the medical and psychological fields. As early as the 1990s, researchers began exploring its potential for treating anxiety disorders, particularly phobias and post-traumatic stress disorder. Since then, numerous scientific studies have confirmed its effectiveness in addressing various psychiatric, neurological, and cognitive disorders.
Today, VR is widely integrated into therapeutic and medical practices, with clinically validated protocols. It is used in hospitals, clinics, and psychologists' offices worldwide to provide patients with innovative, effective, and safe treatments.
To use virtual reality, one must immerse themselves in a virtual environment. There are several ways to achieve this.
In the past, the CAVE system (Cave Automatic Virtual Environment), a 3D setup consisting of multiple screen walls, was the primary method used. This system allowed users to be fully immersed in the virtual world, with their movements detected in real-time. However, this technology was expensive and not widely accessible.
Since around 2016, with the introduction of virtual reality headsets like the Oculus Rift and HTC Vive, VR has become much more accessible. These headsets immerse users in virtual reality through an enclosed screen that projects digital images. The user's head movements are tracked, enabling them to look around and interact with the environment as they would in the real world.
Today, VR headsets are wireless and standalone, providing maximum comfort and ease of use without requiring external sensors or cables.
A virtual environment is an immersive digital simulation created through virtual reality. It allows users to navigate in a 3D space that accurately replicates everyday situations or specific contexts.
In mental health, these environments are designed to help individuals gradually face certain situations, manage their emotions, or enhance cognitive skills. By interacting with these virtual spaces, patients can engage in meaningful experiences tailored to their needs.
You need to equip yourself with a virtual reality headset. Our software is compatible with Meta Quest 2, 3, and 3S. 
You will then only need an internet connection. 
Numerous studies confirm that virtual reality is safe to use. However, some restrictions are in place to protect users from potential adverse effects.
For instance, individuals with epilepsy and pregnant women should avoid this type of therapy.
As with any immersive technology, prolonged use may cause visual fatigue or mild discomfort, particularly for those sensitive to motion sickness. Therefore, it is recommended to take regular breaks and adjust session durations according to individual needs.
Virtual environments are designed to be gradual and controlled, minimizing the risk of excessive anxiety. Most users quickly adapt to immersion and experience the benefits of this innovative approach from the first sessions.
Anxiety disorders and phobias can be effectively treated using virtual reality. Patients are gradually and progressively exposed to anxiety-inducing situations in various environments while remaining in a safe space. This process helps develop a sense of habituation, ultimately reducing or even eliminating anxiety over time.
Behavioral and substance addictions can also be addressed through virtual reality. By incorporating synthetic stimuli into the environments that trigger craving responses, patients struggling with addiction can work on their cravings to diminish the urge to consume.
Additionally, multiple environments—such as bars, casinos, and social settings—enable cognitive work on dysfunctional beliefs associated with specific temptation scenarios.
Regarding eating disorders, virtual reality software helps target key etiological factors, such as body dysmorphia, allocentric lock (a tendency to focus on others rather than oneself), and food cravings.
Currently, our TERV (Virtual Reality Exposure Therapy) solutions include multiple software programs designed to address critical psychiatric, psychological, and neuropsychological determinants such as relaxation, cognitive stimulation, behavioral activation, and social skills training.
Reminiscence therapy is also a major therapeutic tool in treating depression. By allowing patients to relive sensations linked to past pleasurable activities (such as sports, driving, or traveling), virtual reality stimulates hypoactive brain areas, enhancing therapeutic success. VR serves as an excellent mediator for reigniting engagement in enjoyable activities.
Moreover, cognitive stimulation for elderly individuals is another area where virtual reality proves beneficial. By leveraging technology to make stimulation activities more engaging and accessible, patients and nursing home residents can improve executive functions and memory through specially designed applications.
Today, virtual reality in mental health care is advancing rapidly. Researchers, clinicians, and developers continue to explore new therapeutic targets to offer innovative and effective treatment solutions in the near future.
VR can be used by all healthcare professionals assisting patients with anxiety, phobias, post-traumatic stress disorders, addictions, or other psychological challenges.
It is particularly beneficial for psychologists, psychiatrists, neuropsychologists, specialized nurses, as well as psychomotor therapists, physiotherapists, dietitians, sophrologists, and hypnotherapists. With a wide range of immersive environments, VR enhances therapeutic approaches and provides innovative tools to improve patient care.
Healthcare providers incorporating virtual reality exposure therapy (VRET) expand their range of treatment options. VRET is a well-established therapeutic technique with scientific validation from cognitive-behavioral therapy research.
  • Professional Differentiation: Integrating VR into practice allows therapists to stand out from traditional treatment options.
  • Scientific Validation: VRET is backed by extensive research, reinforcing its credibility as an effective treatment method.
  • Improved Patient Engagement: The interactive nature of VR fosters greater patient involvement in therapy.
  • Time-Saving: VR provides direct access to various exposure environments without needing external logistics.

One of the considerable advantages of virtual reality is that it is effective on a wide spectrum of populations. Existing data from the literature on the subject shows us that it is entirely possible to expose a wide age group to virtual reality, with real therapeutic benefits.

The studies attest, in fact, to excellent feasibility and significant results; particularly in adults, in the treatment of anxiety disorders (including school phobia), autism, addictions, eating disorders, neuropsychological disorders, psychotic disorders and mood disorders.

The results are identical for adolescents with a significant added value concerning therapeutic engagement where virtual reality promotes adolescents' interest in their therapy.

Among elderly subjects, study results encourage the use of virtual reality with the aim of working on cognitive stimulation, on behavioral disorders but also on anxiety.

One of the major advantages of virtual reality is its effectiveness across a broad spectrum of the population. Existing literature on the subject shows that virtual reality can be used with individuals of various age groups, providing significant therapeutic benefits.
Studies confirm excellent feasibility and significant results, particularly among adults in the treatment of anxiety disorders (including school phobia), autism, addictions, eating disorders, neuropsychological disorders, psychotic disorders, and mood disorders.
The results are equally promising for adolescents, with a notable advantage in terms of therapeutic engagement, as virtual reality enhances their interest and participation in treatment.
For older adults, research supports the use of virtual reality to improve cognitive stimulation, behavioral disorders, and anxiety management.
However, people with epilepsy and pregnant individuals are not advised to undergo this type of therapy.
Yes, all our environments are grouped within a single application.
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