{"id":1475,"date":"2021-01-26T17:39:41","date_gmt":"2021-01-26T16:39:41","guid":{"rendered":"https:\/\/hycaris.com\/?p=1475"},"modified":"2021-01-27T09:53:05","modified_gmt":"2021-01-27T08:53:05","slug":"apprenez-a-gerer-votre-stress-grace-a-la-coherence-cardiaque","status":"publish","type":"post","link":"https:\/\/hycaris.com\/index.php\/blog\/apprenez-a-gerer-votre-stress-grace-a-la-coherence-cardiaque\/","title":{"rendered":"Apprenez \u00e0 g\u00e9rer votre stress gr\u00e2ce \u00e0 la coh\u00e9rence cardiaque"},"content":{"rendered":"<p>Au travail, dans la vie familiale et au quotidien\u2026 Nous sommes nombreux \u00e0 <a href=\"https:\/\/idprevention.com\/sante-au-travail\/infographie-chiffres-stress-au-travail\/\" target=\"_blank\" rel=\"noopener\">souffrir de stress<\/a>, d\u2019anxi\u00e9t\u00e9, voire d\u2019angoisse. Si l\u2019on a parfois l\u2019impression que ces \u00e9tats sont in\u00e9vitables, il existe pourtant une m\u00e9thode simple et efficace pour y rem\u00e9dier totalement ou en partie. La coh\u00e9rence cardiaque est un exercice simple, r\u00e9alisables en autonomie, mais avec r\u00e9gularit\u00e9, pourront vous apporter plus de s\u00e9r\u00e9nit\u00e9.\u00a0<\/p>\n<p>Attention toutefois, si vous \u00eates sujet.te \u00e0 des crises d&rsquo;angoisse, ces techniques seront \u00e0 associer \u00e0 une th\u00e9rapie aupr\u00e8s d\u2019un.e professionnel.le de la sant\u00e9 mentale.<\/p>\n<p><\/p>\n<h2>Comprendre le syst\u00e8me nerveux<\/h2>\n<p>On l\u2019ignore souvent, mais le c\u0153ur comporte <a href=\"https:\/\/www.alternativesante.fr\/coeur\/le-coeur-commande-au-cerveau-mais-personne-ne-vous-le-dira\" target=\"_blank\" rel=\"noopener\">40 000 neurones.<\/a> Pas autant que dans le cerveau, certes, mais il dispose bel et bien d\u2019un r\u00e9seau complexe de neurotransmetteurs\u2026<\/p>\n<p>Le syst\u00e8me nerveux est partag\u00e9 en deux :\u00a0<\/p>\n<ul>\n<li dir=\"ltr\" style=\"line-height: 1.38;\" role=\"presentation\">le syst\u00e8me nerveux sympathique<\/li>\n<li dir=\"ltr\" style=\"line-height: 1.38;\" role=\"presentation\">le syst\u00e8me nerveux parasympathique.<\/li>\n<\/ul>\n<p>Le<strong> syst\u00e8me nerveux autonome sympathique<\/strong> joue un r\u00f4le d\u2019acc\u00e9l\u00e9rateur. Il fabrique du cortisol quand il est stimul\u00e9. Ainsi, si vous vous mettez en col\u00e8re, votre syst\u00e8me nerveux autonome sympathique va s\u00e9cr\u00e9ter de grandes quantit\u00e9s de cortisol. Votre corps aura donc besoin de plusieurs heures pour se remettre de quelques minutes de col\u00e8re, car vos d\u00e9fenses immunitaires seront fragilis\u00e9es. Vous vous sentirez donc \u00e9puis\u00e9.e pendant les heures \u00e0 venir.\u00a0<\/p>\n<p>Le <b>syst\u00e8me nerveux parasympathique<\/b> quant \u00e0 lui, s\u00e9cr\u00e8te de la DHEA, l\u2019hormone de la jeunesse. Or, cette s\u00e9cr\u00e9tion de DHEA est indispensable pour contrebalancer l\u2019afflux excessif de cortisol\u2026\u00a0<\/p>\n<p>En respirant d\u2019une certaine fa\u00e7on, on peut produire de la DHEA et ainsi reprendre le contr\u00f4le de la variabilit\u00e9 de la fr\u00e9quence cardiaque. Le c\u0153ur a donc un r\u00f4le d\u00e9cisif sur votre humeur et votre ressenti !\u00a0<\/p>\n<p>C\u2019est bien joli tout \u00e7a, mais alors, comment fait-on pour reprendre le contr\u00f4le de sa fr\u00e9quence cardiaque? On vous explique.<\/p>\n<h2>Le coh\u00e9rence cardiaque, un outil pr\u00e9cieux<\/h2>\n<p>Il existe un outil qui permet de reprendre le contr\u00f4le de sa respiration : la <strong>coh\u00e9rence cardiaque<\/strong>. Elle permet de r\u00e9guler son rythme cardiaque et d\u2019obtenir une variation de la fr\u00e9quence cardiaque harmonieuse, plut\u00f4t qu\u2019une variation irr\u00e9guli\u00e8re.<\/p>\n<p>Cet outil a \u00e9t\u00e9 d\u00e9velopp\u00e9 notamment par le <a href=\"https:\/\/www.coherenceinfo.com\/\">Docteur David O\u2019Hare<\/a>, sp\u00e9cialiste international de la coh\u00e9rence cardiaque. Il s\u2019agit d\u2019un outil tr\u00e8s puissant car selon lui, \u00ab\u00a0Cinq minutes de mise en coh\u00e9rence cardiaque font diminuer le taux de cortisol, l&rsquo;hormone du stress. Cet effet dure de quatre \u00e0 six heures, c&rsquo;est pourquoi il est recommand\u00e9 de faire ces exercices trois fois par jour\u00a0\u00bb<\/p>\n<p>Les bienfaits de cette techniques sont nombreux, tant sur le plan psychologique que physique:\u00a0<\/p>\n<ul>\n<li dir=\"ltr\">r\u00e9duction du stress\u00a0<\/li>\n<li dir=\"ltr\">augmentation de l&rsquo;\u00e9nergie et de la r\u00e9silience\u00a0<\/li>\n<li dir=\"ltr\">meilleure clart\u00e9 mentale\u00a0<\/li>\n<li dir=\"ltr\">augmentation des capacit\u00e9s intellectuelles et cr\u00e9atrices<\/li>\n<li dir=\"ltr\">meilleur \u00e9quilibre \u00e9motionnel\u00a0<\/li>\n<li dir=\"ltr\">meilleure capacit\u00e9 d&rsquo;\u00e9coute<\/li>\n<\/ul>\n<h2><b>Comment pratiquer la coh\u00e9rence cardiaque?<\/b><\/h2>\n<p>Voici quelques indications \u00e0 respecter scrupuleusement et \u00e0 r\u00e9p\u00e9ter r\u00e9guli\u00e8rement pour de meilleurs r\u00e9sultats :\u00a0<\/p>\n<ul>\n<li><strong>Inspirez sur 5 temps, et expirez sur 5 temps<\/strong>. <br \/>Les cycles de respirations doivent \u00eatre fluides, vous ne devez marquer aucune coupure.\u00a0<\/li>\n<li>Imaginez que l<strong>\u2019air entre par le c\u0153ur et sort par l\u2019estomac<\/strong>.<\/li>\n<li>Pensez \u00e0 de<strong>s images positives<\/strong>, exprimez votre gratitude.<\/li>\n<li>R\u00e9p\u00e9tez ce processus pendant <strong>5 minutes<\/strong><\/li>\n<\/ul>\n<p>Pour une meilleure efficacit\u00e9, pratiquez la coh\u00e9rence cardiaque <strong>3 fois par jour, pendant 5 minutes, en 6 cycles de respiration (retenez \u201c365\u201d)<\/strong>. Ce sont la r\u00e9gularit\u00e9 &amp; la r\u00e9p\u00e9tition qui vous aideront \u00e0 venir \u00e0 bout du stress, et \u00e0 contr\u00f4ler vos \u00e9motions.\u00a0<\/p>\n<p>Si vous n&rsquo;\u00eates pas encore convaincus, regardez la vid\u00e9o (tr\u00e8s compl\u00e8te) de <a href=\"https:\/\/david-lefrancois.com\/\">David Lefran\u00e7ois<\/a>, coach en neurosciences, sur le sujet :<\/p>\n<p dir=\"ltr\"><\/p>\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"La Coh\u00e9rence Cardiaque\" width=\"750\" height=\"422\" src=\"https:\/\/www.youtube.com\/embed\/5nQvPdRDS8s?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><figcaption>La coh\u00e9rence cardiaque &#8211; David Lefran\u00e7ois <\/figcaption><\/figure>\n\n\n\n<p>Une vid\u00e9o tr\u00e8s utile pour vous aider \u00e0 pratiquer :&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"COH\u00c9RENCE CARDIAQUE avec Audio\" width=\"750\" height=\"422\" src=\"https:\/\/www.youtube.com\/embed\/R-1uQNQZZbQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><figcaption>Exercice &#8211; coh\u00e9rence cardiaque<\/figcaption><\/figure>\n\n\n\n<p><em>Chez Hycaris, nous nous servons des neurosciences pour vous aider \u00e0 trouver des solutions adapt\u00e9es \u00e0 vos besoins. D\u00e9couvrez nos <a href=\"https:\/\/hycaris.com\/index.php\/coaching\/\">offres de coaching<\/a><\/em> <em>inspir\u00e9es des neurosciences.<\/em>\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Au travail, dans la vie familiale et au quotidien\u2026 Nous sommes nombreux \u00e0 souffrir de stress, d\u2019anxi\u00e9t\u00e9, voire d\u2019angoisse. Si l\u2019on a parfois l\u2019impression que ces \u00e9tats sont in\u00e9vitables, il existe pourtant une m\u00e9thode simple et efficace pour y rem\u00e9dier totalement ou en partie. La coh\u00e9rence cardiaque est un exercice [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":1487,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"spay_email":""},"categories":[25],"tags":[31],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Apprenez \u00e0 g\u00e9rer votre stress gr\u00e2ce \u00e0 la coh\u00e9rence cardiaque &bull; Hycaris<\/title>\n<meta name=\"description\" content=\"La coh\u00e9rence cardiaque est un outil formidable pour g\u00e9rer votre stress et contr\u00f4ler vos \u00e9motions. 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