The stress we face today is far beyond anything we have ever experienced before. How can we strengthen our ability to cope? Controlling our reactions, increasing our self-awareness, and releasing the stress that has accumulated over the days has become essential.
National Geographic magazine in June 2024 highlighted that psychological stress has increased dramatically due to the pandemic, climate change, economic uncertainty and political instability. The impact of this is already being felt, with a second wave of emotional and anxiety disorders, such as depression, chronic anxiety and even post-traumatic stress disorder (PTSD).
Chronic stress and its consequences
Temporary stress is stress that passes once the threat is resolved. However, the current scenario is different: we are exposed to constant threats, ranging from personal crises to traumatic news, which reach us directly through social media and television. And the problem is that, over time, we get used to living in this state, without realizing the devastating effects.
Ongoing stress can lead to mental and physical health problems, such as anxiety, depression, fatigue, and even changes in the way we see the world. It is also a factor that fuels the rise of diseases such as obesity, diabetes, and heart disease. Constant exposure to stressful environments can compromise our immune system, leaving us more vulnerable.
So what can we do?
It is essential to be aware of the seriousness of this situation and adopt practices that help us deal with stress effectively. Cardiac coherence , a simple and accessible technique, is a powerful tool to help regulate the nervous system and emotions, providing us with greater clarity and well-being.
What is cardiac coherence?
Heart coherence is a breathing technique that synchronizes the rhythms of the heart, brain, and nervous system. This practice helps balance our emotions and reduce the impact of stress on the body. Below, I will share a simple heart coherence exercise that you can incorporate into your daily routine:
Heart Coherence Practice (5 minutes):
1. Find a quiet place : Sit comfortably, with your spine straight and your feet flat on the floor. Close your eyes and focus on your breathing.
2. Breathe deeply : Inhale slowly through your nose for 5 seconds, feeling the air fill your lungs. Then exhale gently through your mouth, also for 5 seconds. The goal is to keep your breathing slow and rhythmic.
3. Focus on your heart : As you breathe, bring your attention to your chest area, visualizing your heart expanding and relaxing with each breath.
4. Increase feelings of gratitude : As you continue to breathe, bring to mind feelings of gratitude, love, or compassion. This helps reinforce the positive effect of the practice.
5. Continue for 5 minutes : Keep this slow, heart-focused breathing for at least 5 minutes. When you’re done, slowly open your eyes and notice how your body and mind feel calmer and more focused.
Benefits of cardiac coherence:
• Reduces the impact of stress and anxiety
• Improves focus and mental clarity
• Increases emotional resilience and the ability to deal with challenges
• Promotes more restful sleep and a feeling of general well-being
Incorporating this practice into your daily routine can transform your relationship with stress. It’s not about eliminating difficulties, but about building an internal capacity to respond that helps you navigate challenges with greater balance and self-awareness.
This simple technique can make a huge difference to your physical and emotional health, helping you reconnect your heart and mind in harmony.
With love and affection,
Paollà Yaelli