Hold Somnox 2, turn it on, and set it to the above settings.To achieve heart coherence, you can use the ‘Coherence’ breathing exercise within the Somnox app. Somnox can be used any time of day, but it’s particularly beneficial to use just before going to bed for a restful night’s sleep or just after waking up to set the tone for a peaceful, productive day. Click here to watch a video of Somnox founder, Julian Jagtenberg, demonstrating how breathing with Somnox leads to heart coherence. In turn, your heart rate will synchronize to your slowed-down respiration rate, bringing you into a balanced state of heart coherence. īy simply cradling Somnox, you’ll unconsciously adopt the same slower-paced breathing rhythm. Using robotic technology, this science-based device expands and deflates as if it’s taking deep, belly breaths. Practicing coherent breathing is simple with the help of Somnox, a jelly bean-shaped companion that mimics human breathing. Eventually, heart coherence can become your default state, allowing you to approach the world from a consistent state of balance. With practice, you’ll be able to quickly bring forth this state in your day-to-day life, simply by using your breath. Through your breathing exercises, you’ll learn what it feels like to be in the calm yet responsive state of heart coherence. Practicing breathing exercises for heart coherence is like weight training for your nervous system. How Do You Achieve Heart Coherence with Breathing? One study showed that coherent breathing may be helpful for reducing depressive symptoms. Research about the effects of coherent breathing is still in its infancy, however, the available studies are fascinating and promising. This activates the opposite branch of the autonomic nervous system-the parasympathetic nervous system (or “rest and digest”). By fostering a slower, more rhythmic heart rate pattern using your breath, you send a signal back to your brain, telling it that you’re safe. When your heart rate speeds up, it sends signals to your brain telling it that you’re in danger, triggering feelings of stress and anxiety. What’s interesting is that research now tells us that the opposite is also true: your heart’s rhythmic activity can directly influence how you feel. As such, it’s clear that your heart reacts to how you feel. This is the result of the sympathetic nervous system, which is responsible for triggering the “fight or flight” response. Repeat again, extending further to six secondsīy consciously adopting this slow, rhythmic breathing pattern, you can change your heart’s rhythm, initiating a shift out of a stressful emotional state into one of increased balance (or coherence).Īs you’ve probably noticed, your heart rate speeds up when you’re in a stressful situation.Repeat this, but in your second minute, extend inhales and exhales to five seconds.With coherent breathing, the goal is to extend the length of both the inhale and exhale to about six seconds. What’s unique about breathing is that you can also bring it under conscious control.Īs humans, our natural tendency is to breathe at a rate of two to three seconds per inhale and exhale. īreathing is a largely unconscious process, meaning it happens 24/7 in the background without you even having to think about it. So, how do you achieve this balanced state of heart coherence? With coherent breathing. How Does Breathing Affect Heart Coherence? Physiologically, heart coherence is experienced as a calm and balanced, yet energized and responsive state that’s conducive to efficient everyday functioning, including the performance of tasks, focus, problem-solving, decision making, physical activity, and coordination. It might even produce an increase in HRV at times. Coherence doesn’t necessarily involve a reduction in HRV. On a graph, it looks like smooth waves of roughly the same height bobbing up and down. Heart coherence is characterized by a highly ordered, smooth heart rhythm pattern. It aims to achieve balance between the sympathetic nervous system (“fight or flight”) and the parasympathetic nervous system (“rest and digest”), so that a person is neither a ball of nerves nor completely unresponsive to danger-just perfectly balanced in between. Heart coherence is a particular pattern of heart rate variation, where heart rate changes in sync with the breath-speeding up on the inhalation and slowing down on the exhalation. For example, within a minute, there might be 0.9 seconds between two beats and 1.10 seconds between two others. If your heart rate is 60 beats per minute, it’s not actually beating once every second. HRV is the variance of time between heartbeats. To understand heart coherence, you must first understand heart rate variability (HRV). How Do You Achieve Heart Coherence with Breathing?.How Does Breathing Affect Heart Coherence?.
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