Cardiac Coherence (365 Method)
Cardiac coherence 365 is a rhythmic breathing technique (6 breaths/min, 5 minutes, 3 times/day) that synchronizes heart rhythm and the autonomic nervous system. Scientifically validated for stress, anxiety, and hypertension.
Overview
Cardiac coherence is a physiological state where heart rate variability (HRV) resonates with respiratory rhythm. Popularized by Dr. David Servan-Schreiber and formalized as the 365 method by Dr. David O'Hare: 3 times daily, 6 breaths per minute, 5 minutes. At 6 breaths/min, the cardiovascular system resonates with the baroreflex, creating optimal coherence.
Biological effects are immediate and measurable: cortisol drop within 15 minutes, DHEA increase, improved HRV, optimized blood pressure, strengthened immunity.
Core Principles
- Resonance frequency: at 0.1 Hz (6 cycles/min), cardiorespiratory resonance maximizes HRV amplitude
- Sympathetic-parasympathetic balance
- Baroreflex stimulation
- Cumulative effect: session effects last 4-6 hours, hence 3 daily sessions
- 3-6-5: 3 times daily, 6 breaths/min, 5 minutes
Main Indications
- Chronic stress (23% cortisol reduction)
- Anxiety and panic attacks
- Hypertension
- Insomnia
- Stressful event preparation
- Mild to moderate depression
- Irritable bowel syndrome
- Chronic pain
- Sports and cognitive performance
Session Structure
Exactly 5 minutes (30 respiratory cycles): seated, inhale 5 seconds through nose, exhale 5 seconds through mouth. Morning, before lunch, and late afternoon/evening.
Variations
Biofeedback cardiac coherence uses finger/ear sensors for real-time HRV display. Ratio variations: 4-6 (more parasympathetic), 6-4 (more sympathetic). HeartMath adds positive emotion visualization. Apps: Respirelax+, Kardia.
Contraindications
- Virtually none — one of the safest techniques
- Pacemaker wearers (consult cardiologist)
- Severe undiagnosed cardiac rhythm disorders