We have all felt moments of stress in our lives. We also have many ways to deal with stress.
However, we don’t all know how to deal with stress at times as it can take over like a bulldozer and seriously knock us off our feet. Blind-sided by a moment that elevates our heart rate. But how? You are a zen person, you meditate, you do yoga, you go for walks and exercise. Really, you like to take care of your health.
But you are also human and stress can slam down pretty darn fast at times.
What to do?
Breathe. Breathe. Breathe.
I know it’s crazy, right? Breathe.
Welcome to cardiac coherence. A simple 3-6-5 method. Why? Because you have access to it anytime, anywhere and no props are needed.
What is cardiac coherence and how does it work?
- It is simply a matter of sitting comfortably or standing up and stretching the spine, and then consciously taking six breaths per minute using slow, ample and regular abdominal breathing.
- 3 times a day. 6 breaths per minute. For 5 minutes.
Panicking right now?
Take 6 breaths for 1 minute. Inhale for 5 seconds, exhale for 5 seconds. Repeat if needed.
At a very young age, my son had many anxiety attacks and the best way to calm down was breathwork. He was also using a rubbing stone that he kept by his side to help him in moments when I wasn’t always next to him to help him out.
Deep breath in and a deep breath out. “Mom, remember the breathing you taught me with the stone?”
Me: yes!
“I never told you but it was helpful” I still have the stone and still take deep breaths to help me calm down”
(Insert happy face) 
Like all great things that feed our bodies towards health, daily habits are key to healthy living.
Like brushing our teeth, exercise, good wholesome food, self-care, mindfulness, meditation, and breathing.
Lucky us breathing comes naturally. So why practice 3-6-5 breathwork?
- This method over time improves how we deal with stress, and reduces the perception of stress and other negative emotions.
- Its benefits help lower the level of cortisol, the stress hormone, increases DHEA, the hormone of youth, and increase IGA and oxytocin secretion.
- It lowers blood pressure, lowers anxiety and depression and has an almost immediate calming effect.
*** studies and effects from Dr. David O’hare ‘coherence cardiaque’ and research from Institut Heartmath in California.
An ideal place is a quiet place with no interruptions. However, I am a believer in baby steps and making them work for you until it becomes a habit.
You found your space, you are ready to take on this 5-minute breathwork and the next thing you know you are interrupted by thoughts, negative thoughts. You are calm and still. Of course, the brain wants to solve an issue now that your calmer, still and more relaxed. But right now you want to stay calm, not solve issues.
What to do?
Start by acknowledging these thoughts. “Hello, I hear ya and I will come back to you later”
Another way but not effective is to get up and start over. I would recommend recognizing your thoughts, telling yourself you will get back to them and focusing on your breath. This is a productive practice and a powerful one.
FOCUSING
When you count down 5 seconds inhale and 5 seconds of exhaling. Counting 6 breaths in one minute for 5 minutes. You are focused on your practice and not your thoughts.
This practice can be done in a moment of stress where it may be needed for a simple minute or a daily practice of 5 minutes, three times a day or to optimize the 3-6-5 breathwork method is to reach an optimal 20 minutes every practice.
“You do not have to brush your teeth…”
“Only the ones you wish to keep”
A surprising quote at the dentist’s office but one that really shakes up your way of thinking or doing.
This quote can really be applied in many spheres of our lives. Including breathwork.
This is a simple practice but not an easy one. New habits can be hard to implement, remembering to take 3 times – 5 minutes in our day can pass us by. This is why I say, start with what works for you. Maybe 5 minutes first thing in the morning is the key to your successful breathwork practice or maybe it’s just before bed.
Your intention is to live a long, healthy, happy life. Enter this practice that fits your lifestyle however, shaking up parts of you to step out of your comfort zone to allow new habits to flourish.
Breathing is the force of life, it can be controlled, worked and channeled.
Happy 3-6-5!
Watch videos below to start your practice.
During an accompaniment with a client, I bring a safe environment to offer an expansion of the mind. Respecting the client’s evolution I ask questions to contribute to their solutions towards a goal they may have difficulty reaching. Often, clients, humans, tell themselves stories from past experiences, and emotions that may have caused pain and this keeps them from moving forward with reaching their goals. Often, once the problem has been addressed, the subconscious mind offers clues and solutions to the conscious mind.
The client often feels signs of release. Which results in time to bring peace, harmony and happiness in their lives.
Lorsque je travaille avec un client, je crée un environnement sûr et favorable dans lequel il peut explorer ses pensées et ses sentiments. Respecter l’évolution du client et viser à l’aider à contribuer à ses solutions tout en respectant ses objectifs. Les clients racontent souvent des expériences et des émotions passées dans le but d’éviter d’aller de l’avant avec leurs objectifs. Souvent, lorsqu’un problème est résolu, l’esprit subconscient offre des indices et des solutions à l’esprit conscient. Le client éprouve souvent des sentiments de libération, ce qui lui permet de se ressentir la paix, l’harmonie et le bonheur dans sa vie
Melanie Kis is a professional certified NLP coach with over 10 years of experience in the health and wellness field. She brings science, spirituality and experience to mind, body and soul.
She guides women to find solutions to goals they want to achieve. This can range from building self-confidence, overcoming burnout and stress, weight issues or achieving love for who they are. To live in harmony, calm, happiness and feeling at peace is a possibility for all.
www.soicoaching.com
It’s not just about the body. My mission is to bring light, and expansion to align mind, body and soul to all women who seek evolution in their wellness for life, to bring wholeness.
