1 The physiology of heart rate variability
Contrary to a common belief, a healthy heart does not beat like a regular mechanical clock: the interval between beats constantly varies from one millisecond to the next under the continuing influence of the autonomic nervous system, with sympathetic activity accelerating and parasympathetic activity slowing it. When we breathe at the precise rate of six breaths per minute, heart rhythm enters perfect resonance with breathing: this is cardiac coherence.
2 The 365 method's mnemonic rule
Popularised by Dr David O'Hare, the 365 method summarises the ideal protocol: 3 times a day, on waking, before lunch and in late afternoon; 6 breaths per minute, five seconds of smooth inhalation through the nose and five seconds of gentle exhalation through the mouth; for 5 consecutive minutes. These five minutes of practice are enough to lower cortisol and stimulate DHEA, the youth hormone, for more than four hours.
3 Clinical benefits proven by cardiology
Regular cardiac coherence practice regulates blood pressure, reduces episodes of emotion-related tachycardia, improves mental clarity and attention, promotes peaceful sleep onset and considerably attenuates the bodily manifestations of chronic anxiety.
4 The place of this approach within care
This approach is a fundamental healthy-living habit: free, without contraindications and easy to practise anywhere, with or without a smartphone app providing visual biofeedback, it offers a biological remote control for regaining command of emotions.
5 Simple implementation and biological regulation of the nervous system
Cardiac coherence derives its strength from being entirely free and feasible anywhere, at the office or on public transport. Practised three times a day, it gently recalibrates autonomic balance and protects cardiovascular and mental health.