What is it?

A breathing technique to regulate your emotional and physiological state, allowing you to find an optimal balance: neither too activated, nor too relaxed. It is inspired by cardiac coherence.

Physiological principle

Regulatory breathing influences cardiac variability and balances the autonomic nervous system between sympathetic activation and parasympathetic relaxation.

Detailed protocol

Basic Rhythm : Balanced Breathing

• Inspiration over 4 counts (count mentally)
• Expiry over 4 times (same duration)
• Steady and Comfortable Pace
• 5 to 10 breaths minimum

Variants According to Needs :

• 3-3 for Beginners
• 5-5 to Experiment
• 6-6 for deep soothing

Specific applications

• Before an Important Interview
• Between Two Stressful Activities
• To regain your concentration
• After an Intense Emotion
• Fast refocusing

Benefits

This technique makes it possible to:

• Recovering Emotional Balance
• Refocus Mentally
• Regulate your activation level
• Improving Mental Clarity
• Preparing for other TOP techniques

Durata: 2 to 5 min