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
Medical Disclaimer
The information presented in this article is provided for educational and informational purposes only. It does not constitute medical advice, diagnosis, or treatment prescription. If in doubt, always consult your physician or a qualified healthcare professional. The techniques described do not replace conventional medical treatment.