3/20/2023 0 Comments Heart coherence exerciseThanks to Frédéric Kochman, child psychiatrist and specialist in cardiac coherence. This positive visualization modeled on the exercise of cardiac coherence (5 seconds of visualization on the expiration) makes it possible to reprogram the brain positively. We breathe in and out by visualizing not this paralyzing situation but the ideal situation, in this case in our example, to be a very comfortable teacher, smiling and perfectly in his element in front of his audience. We choose a situation that paralyzes us : for example, for a professor, it could be to give lessons in an amphitheater crowded with students. We then let the thoughts come like waves and we refocus on the screen. But it’s normal if you don’t get to 10 and have your mind distracted. The idea is to succeed in focusing on the screen and replace all your parasitic thoughts with this encrypted screen. Then we inhale again and at the second exhalation, we visualize the number two on the same screen, and so on until ‘to reach the number 10 after 10 exhalations. We inhale and on the exhale, we imagine a screen in front of us on which is inscribed the number 1. It can be thinking about your partner, your children, a moment of happiness that you have experienced while thinking about colors, perfumes … 5. Exercise of full of loveĪ l’inspiration, we imagine the bubble of pure air that comes into the heart and at expiration, we visualize a moment “of love” by engaging all the senses. This exercise symbolically hunts the stress. As you breathe out, maybe 30 or 40 exhalations, you visualize the heart purifying itself until you feel it totally “washed”. We breathe on his heart, which will cleanse it of all this emotional pollution as under the effect of a karcher. On inspiration, we imagine bubbles of pure air coming from the mountains which oxygenate the heart and by extension the organism.Ī l’expiration, we imagine that the heart is covered with a black dust like soot which corresponds to the stress of the day and the negative emotions gathered. Exercise of inspiration-expiration in pictures Concretely, it is a question of following a small bubble: when it rises, you breathe (gently), the same when it comes down (slowly). How? ‘Or’ What ? Through breathing 5 seconds / 5 seconds (5/5 or 6 complete cycles per minute). This free application allows you to find calm and relaxation in just a few minutes and reach a state called “cardiac coherence”. The ideal is to practice the exercise for at least 3 minutes. It only takes a minute to experience results and feel more relaxed. We count five seconds in our head on inspiration and we breathe out five seconds on the expiration. We put ourselves in a quiet place and we refocus on our respiration. Frédéric Kochman, child psychiatrist and cardiac coherence specialist, who participated in the project, gives us some exercises to feel more zen on a daily basis by balancing heartbeat. In public transport, in a queue, at the office, all occasions are good to take a few minutes to refocus on your feelings and take the time to breathe deeply. Where and how to practice cardiac coherence exercises? The principle : in the skin of a small fish, we practice balancing our heart rate by following the curve of our breathing.The concept : enable the general public, gamers and non-gamers alike, to make cardiac coherence an everyday anti-stress companion from an application associated with a sensor and a web application.This cardiac coherence inspired Sébastien Kochman who created the first “serious game” within Ubisoft O.zen. This has created a splash since it is now used in many therapists’ offices as a complementary tool in the same way as cognitive-behavioral therapies (CBT), mindfulness meditation(mindfulness) ou hypnosis. By acting on his heart in this way, it is possible to manage his emotional state and improve his physical and mental well-being (less than stress, better sleep, better concentration, etc.), according to the founders of the method. This relaxation technique is based on breathing exercises to slow down our heart rate, who tends to get carried away at the slightest emotional upheaval. This power of the heart over our emotions and our brain has been at the heart of the work of the HeartMath Institute in California (United States) which has developed cardiac coherence in the late 1990s. The heart has no less than 100,000 neuronal cells that influence our brain. We cannot imagine how our heart is connected to our brain. Cardiac coherence or the power of the link between heart and brain And rest assured, you don’t need 10 years of practice to learn to manage your anxieties and everyday stress. What if back to school was a good time to start meditating? To help you, it is essential to take time for yourself and let go each day.
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