Cardiac Coherence: The Breath of Life and Your Birthright By Chris de Castell

This document contains the following information to enable you to benefit from Cardiac Coherence, a natural state of well being and your evolutionary birthright:
1. Cardiac Coherence Defined

2. The Breath of Life: How to Do It

3. How Cardiac Coherence Works

4. The Benefits of Cardiac Coherence

5. The Applications of Cardiac Coherence

6. FAQs

7. Cardiac Coherence is Your Birthright

 

1. Cardiac Coherence Defined
Cardiac Coherence (C.C.) is a physiological phenomenon in which both the pulmonary and the respiratory systems are synchronized creating a neutral and relaxed emotional state due to the release of endorphins into the system.

2. The Breath of Life: How to Do It
The most amazing part of C.C. is that it is so simple…we just breathe.

Step 1: Inhale In a 6-second count, breathe in to your belly, then your rib cage, then your chest.

Step 2: Exhale In reverse order, fluidly breathe out in a 6-second count, from your chest, then your rib cage and then your belly. This is one repetition (rep).   To enjoy the benefits of C.C., do a minimum of 18 reps (that’s 3 minutes) up to a maximum of 30 reps (5 minutes). Do your 3-5 minutes three times a day, when you get up, at your midday and at the end of your workday. If it’s hard for you to fall asleep, do reps in bed until you begin to feel relaxed and sleepy.

Step 3: Implant a Seed for Change  As you’re going to sleep, ask yourself, “What felt different today?” You don’t have to answer, just ask the question. Let your subconscious search for the answers and recognize the benefits of the breathing practice you have begun.  In three weeks you will begin to notice positive changes in your life.  That’s it; that’s all it takes to release beneficial rebalancing hormones every 4 hours or so into your bloodstream and help you strengthen and rebuild your system.  For pointers on how to improve your practice, see the FAQs section.

3. How Cardiac Coherence Works

The phenomenon of C.C. is the result of pressure on the sense receptors lining the length of the aorta. A sustained pressure on the receptors caused by the expansion of the diaphragm and the lungs sends a specific message to the brain, which in turn sends a message to the neuroendocrine system. This system releases endorphins and other neurotransmitters such as Acetylcholine (Ach) which acts as a stress reducer as it counteracts the effects of adrenaline, which we have far too much of in our stress filled society today.
ACh also helps to induce alertness and is involved in memory and cognitive acuity.

C.C. breathing changes the body chemistry from one  that favours the release of stress neurochemicals to one that releases relaxation- and pleasure-inducing neurochemicals.

4. The Benefits of Cardiac Coherence

C.C. has the effect of bringing on a neutral state which produces a sense of balance. This helps the system to restore itself while still being awake.   It can induce relaxation and calmness that can be the basis for deep altered focus states such as trance. The neurotransmitters and endorphins released by the C.C. effect can be found in the blood stream for approximately 3-4 hours after a 3-5 minute session of C.C. breathing.   When practiced regularly, C.C. can:
- Reduce stress and the stress response

- Improve memory and cognition.

- Improve listening skills

- Improve intuition

- Improve pain response

- Improve relationships

- Lower high blood pressure

- Reduce the stress response that induces weight gain

- Alleviate depression and anxiety

- Improve breathing conditions for asthmatics

- Help to speed up recovery from heart surgery

- Lower aggression

- Improve athletic performance

- Strengthen the heart allowing it more flexibility in its variable heart rates

- Strengthen the lung

- Help to overcome trauma and Post Traumatic Stress Disorder

- Help to relieve the severity of some allergies

- Help to reduce addictive behaviors

- Help to reduce eczema and other dermal conditions that can be activated by stress

- Generate a greater disposition to compassion

5. The Applications of Cardiac Coherence

Cardiac Coherence and Pavlovian Anchoring Using a Song
If you want, you can do your C.C. practice to a favourite, soothing song. I like to use either of the following with my clients; Karen Drucker’s “Breathe” (available on iTunes) and “Flow” or “Let Go”, two of Deirdre Francois’ songs on “Awakening the Self”. It is a CD collaboration of songs and guided meditations by Deirdre Francois and Jeffrey Eisen which can be downloaded from Jeffrey at http://awakeningtheself.com/store/  After you have chosen your song, use it for C.C. practice only to establish it as a Pavlovian anchor. Similar to Pavlov’s dog, trained to salivate when it heard a bell ring, when you do C.C. to a song, it becomes a trigger that causes your nervous system to go into C.C. as soon as the song is heard; your song becomes your Pavlovian “bell”. Eventually, just remembering or humming the song can trigger C.C.   If you use it for another purpose and you find the anchor is less effective, simply increase the frequency of use by increasing your practice for a week to 4-5 times a day and re-anchor it, or choose another song and create a new anchor.
 
Holding the Space
There have been times when I was intervening for someone and I wondered if I had any real impact, only to receive feedback later that my presence was “a Godsend”. The practice of C.C. gives us the tool we need to create that presence and offer it to those in need.  When you are in a state of C.C., you literally create an electromagnetic field that can have a beneficial impact on the people around you. As well, we all have something called mirror neurons that allow us to experience what we see. When we watch someone throw a ball, or laugh, it triggers the same parts of our brain as if we were doing the action. Not as strongly and it depends on how preoccupied we are but sometimes just providing a calm presence is a great gift. It may not provide an obvious change but be patient, have faith and keep your centre with the breath and the count, six in, six out.

Finding Somebody to Love
Looking for love can be challenging. In our quiet moments and happy times with trusted friends, we are so lovable and so outstanding yet in the raucous barnyard of the dating and pickup scenes, we think we become insignificant. But what if we take a moment to breathe? Take a moment to come back to centre and breathe through the date that didn’t work out or the fear of loss? What if we could accept that some things don’t work out the way we expect them to but we are still worth the effort? Breathe, breathe through the disappointment to a place of peace and in that state of balance, foster the remembering that we are inherently worthy of love and connection. When we are looking for somebody to love, we often overlook the source of our love…ourselves. Breathe in the love.
 
Reconnecting with What Matters Most
In an argument with someone you love and don’t know what to say or do? Breathe! Agree to put aside resentment for 5 minutes and just hold hands and breathe and allow your beautiful selves to share peace. You may be surprised to realize how small and unimportant the disagreement becomes afterwards.
 
Sowing the Seeds of Love: For partners who want to share and connect with their beautiful lady when she is pregnant
Your lady is pregnant and you want to share time with her and give your baby a gift. Sit with your lady and gently place your hand along with hers on her belly and breathe using C.C. Done regularly, your child will receive the benefit of the life enhancing hormones and your lady will have an easier pregnancy. This idea was shared with me by one of my clients who suggested it to his wife while she was pregnant; they used to end their day with this “family time”.

Sowing the Seeds of Love: During Pregnancy
C.C. is one of the greatest gifts you can give your growing child. The more you are in C.C., the more you have positive responses and positive state-inducing neurotransmitters and hormones in your body. Putting your hand on your belly and breathing to the count will offer you and your baby some really valuable quiet time. The message you will transmit is one of comfort and security. In those times, don’t be surprised if it feels like your baby is talking or communicating with you. Women are traditionally more experienced at using their intuition and C.C. can enhance intuition.
 
Cradling with Your Heart
Your baby is crying and you want to rock him/her to sleep? Do some breathing in C.C. and see how quickly your child’s state changes as your little blessing relaxes and calms down. Your child will spontaneously go into C.C. as their neurological system mirrors yours. This is a way of nourishing and training your child’s nervous system, heart and lungs and supporting all the other systems of the body.
 
Preparing for a Test
Exam anxiety? Breathe; use C.C. and calm down naturally. You are already sitting and if you start to spin, just start breathing in and out to a 6 second count and your mind will clear. Anxiety shuts down cognitive centres, so as soon as it starts and you begin to feel agitated, breathe 6 seconds in, 6 seconds out… and open the door to a moment of peace.
 
Waiting in Peace
Hate to wait but someone is late? There’s nothing you can do and stewing isn’t going to help one bit. Breathe; use the time to give your system a gift of health and restoration. In life there are situations we just can’t change, but how we greet them may reveal hidden benefits that can only be discovered from a place of peace.
 
Public Speaking
About to walk into the lion’s den at work? Or have to give a presentation? Take some time to do your C.C. and you may reduce your nervousness. Refer to The Observer Technique for Bullying which teaches a process which can be modified for these situations.
 
A Peace of the Heart
Bothered by a recurring thought that has a negative quality to it? Hold the thought while breathing in C.C. and make sure you keep your breathing pattern stable. The thought and its negative association may knock you off your rhythm, but that’s OK, just re-establish it. Over the space of 5-15 minutes, you may find that thought doesn’t bother you as it did before.
 
And Shame No More
Ever done something that made you feel ashamed and embarrassed? We all have. Imagine a mini-version of yourself at the time you did the faux pas and hold that small you in your cupped hands and breathe. With each out breath send warmth, love and peace to the little one who made a mistake. If he or she had felt the love you give them now, they would have made a different decision. It’s never too late to love.
 
Breaking the Chains That Bind
Have you noticed that certain people, situations, places, songs and pictures trigger negative responses in you? If you practice C.C. while thinking about these negative triggers or anchors, you will begin to change your neurological reaction to those stimuli. Start small; take small bites into the things that bother you. Develop your C.C. muscles a bit at a time; start with a little annoyance and work your way up compassionately from success to success. Celebrate every success at every step and every level; the joy and praise we offer ourselves is precious beyond measure.

The Observer Technique for Bullying
Often something as strong as bullying produces very powerful internal stimuli; the pictures we see, the sounds we hear, the accompanying feelings and self-speak (the voice inside our heads) can be so powerful that they hijack our ability to imagine or experience anything else.

Ideally in a situation like this, we would call our personal coach or a coaching buddy who could provide support. But if you’re alone and caught in a mind storm, you can create your own much-needed perspective by learning the Observer Technique.

When you’re watching something in a movie or a presentation, there’s distance between you and the action; you’re not participating, you’re observing. So sit down, look out and imagine a movie in which the actor or actress, who happens to look and sound exactly like you, is the one in the situation and begin your C.C. breathing. Imagine you have a remote and press Pause to stop the movie and look at the frame as you breathe, remembering to maintain the breathing rhythm. If the picture appears overwhelming, shrink it; imagine the screen moving way off into the distance or becoming a mini TV screen. If the sound is too loud, imagine pressing a control to turn the volume down. If your self-speak is criticizing you, the voice may be the bully or someone who bullied you in the past. If your internal self  peak is defeatist or in any  way negative, imagine that voice as a character in the movie. “Cartoon” them up: imagine them as a clown, with big shoes, a big red nose, tie-dyed rainbow Afro and a voice that sounds like they’ve been breathing helium. Amuse yourself by using the remote to speed them up or slow them down, or edit the frame so only one character can talk at a time. Or just pause on a frame and do your C.C. breathing.

If you feel like laughing, go for it, you can always come back to the breathing. A good laugh is priceless. The bullying story may have many really intense moments so you can either stop or continue, depending on how you feel. If you continue, press  Play on your imaginary remote and, if you are not still laughing, go back to the breathing. If you come to another intense frame, go through the process again. As you do this, you will progressively neutralize the impact of these internal representations of the bully; over time this will help to remind you of your innate resourcefulness and help you to think and respond with more clarity and composure.

Remember, Rome wasn’t built in a day so practicing this a bit at a time is the way to go. It is possible that as you do this, other memories will surface. If they do, just take a deep breath and use the observer technique. And remember to “cartoon up” your bully; laughter is both the best medicine and the best therapy.
 
6. FAQs

Why do I have do C.C. three times a day?
At present, the available scientific data tells us that the beneficial hormones neurotransmitters and endorphins can be found in our blood stream for 3-4 hours after a session of C.C. breathing. Logically, if we a do a session every 3-4 hours, our systems will enjoy a continuous stream of these beneficial hormones throughout a 12-16 hour period. Think of each C.C. session as a time-release vitamin that lasts 3-4 hours.
 
When I do Yoga or meditation, am I in C.C.?
Not necessarily, it depends on your breathing pattern. Some meditations and some yogic disciplines will induce C.C. but not as a rule, as the C.C. breathing pattern is quite specific.
 
What do I do if I can’t breathe for 6 seconds and do the belly, ribs, chest breathing?
Breathe as deeply as you can without forcing; flow is more important than anything else as you develop your C.C. skills. Choose to trust your body, Mother Nature and evolution. Rest assured it will come; your body was designed for this. If you practice three times a day for 3-5 minutes, within a few weeks, you will notice a great change and ease of movement.   Breathing from the belly, or diaphragmatic breathing is sometimes not as easy as we would think.
 The diaphragm is a muscle and if we haven’t used it much, it may need to be toned.

 The accessory muscles that are involved in breathing have not been used because we are used to a shallower breathing pattern, so they may lack both tone and flexibility.   If you have injured your ribs, because of an accident or coughing fit, go slowly. C.C. is actually very good for you and will help to get your accessory breathing muscles and structures back into shape, just work within comfort levels. Challenge yourself compassionately.
 
Can my breathing cycle be longer than 6-in, 6-out?
Yes, if you’re comfortable that way. Six seconds in and six seconds out is all that is required. Extending it will neither enhance nor negate the effect.
 
I don’t understand about breathing from the belly; what’s that like, how do I do it?
If you have ever watched a baby breath, you will have noticed that its belly is like a little beach ball, inflating and deflating. That’s how we are meant to breathe; we go into C.C. naturally during sleep. So as you do your C.C. breathing put one hand on your belly and push your hand away with your belly with each inhalation. This will retrain your diaphragm.
 
If I do this exercise will my belly get bigger?
No, your abdominal tone will actually improve as will your muscle control.
 
What physical position do I need to be in?
You can do it standing up, sitting or even lying down, however, because of the physiology involved, it’s easier and faster if you are sitting or standing because those positions place more pressure on the sense receptors lining the aorta. It’s also better if you don’t cross your legs because that limits the movement of the diaphragm.

Where can I do C.C.?
Almost anywhere! You can do it while on the subway, while waiting in the car, on a break, before you leave for work or after a long day at work. Rather than feeling stressed about the day and the drive home, take three minutes and find some peace. Literally, almost anywhere and everywhere.   Please note: You can do C.C. in your car when you get stuck in traffic (if you are upset and have a long wait) or at a stop light BUT NOT WHILE YOU ARE DRIVING. You could zone out and that might cause an accident.
 
What’s the easiest way to keep track of the reps?
Count with your fingers. Start with your hands closed and extend one finger per rep until you reach ten. For your second set of ten, fold one finger back in for each rep; when this is done you will have completed 20 reps.
 
Is there a way to keep track without counting?
Yes, use music. Most songs are 3-5 minutes in length. Refer to Cardiac Coherence and Pavlovian Anchoring Using a Song in Section 6. The Applications of Cardiac Coherence for more details.
 
7. Cardiac Coherence Is Your Birthright

Our physiological systems have evolved over countless centuries. In survival terms, if we were able to breathe to a 6 second inhalation and exhalation pattern, it meant we were in a safe situation; otherwise we simply couldn’t breathe like that. So when we breathe to that count, the body knows it’s time to relax and rejuvenate.   Currently, there are all kinds of biofeedback devices and games on the market designed to train you into doing C.C. Yet anecdotal evidence reveals that the people who have made C.C. breathing part of their lives, don’t rely on machines and gadgets. They have practiced enough that they know the feel of C.C. and they simply do it.   C.C.is nature and evolution’s gift to us and no branding, marketing or techno-gadget sales can take that away from us or, for that matter, enhance it.  So practice C.C., make it a habit, explore its benefits and share it with everyone in your environment. Do it with those you love or want to love. Your beautiful associates, friends and loved ones who take up C.C. practice will thank you for it and bring you gifts in the form of stories of how it has added value to their lives. Isn’t that one of life’s great pleasures, to know you have brought peace, wellness and joy to others?  If you feel so inclined, I would love to hear about your Cardiac Coherence experiences at Chris@integratedlight.net

Cheers, love and light,  Chris de Castell

Please note: Cardiac Coherence can be rendered ineffective due to certain heart medications that inhibit the regular response of the nervous system, or inhibit some of the activities of the endocrine system. If you feel you are having any adverse reactions while doing Cardiac Coherence, consult a medical professional. Cardiac Coherence is not intended to replace allopathic treatments but to be used as an adjunct to different therapies as well as on its own. You are the best judge of your own health. Using this document to add value to your life acknowledges that you have read the document in its entirety and you are responsible for your health.
 
Chris de Castell does Energy-Bodywork and Transformation Coaching in Toronto and Montreal, Canada. As a veteran of many existential struggles and a child of the venerable tradition of the wounded healer, his real education came from the blockages and failures that led him to search for answers.
 
“In the end we are very little beings in a very big universe; our lives and our planet are fragile, so let’s love while we can. The divine paradox is that all the resources we need are already in us. The best thing we can do for one another is to remind each other of that and then hug each other as if we are each other’s children.”