La cohérence cardiaque - Gestion du stress et des émotions (version courte)

🙏 Make a PayPal donation to support my videos: https://paypal.me/teamtennisfr 🎾 Heart coherence article on team-tennis.fr: https://www.team-tennis.fr/le-mental-... 🎞️ Long version (heart-brain communication, heart rate variability):    • La cohérence cardiaque - Gestion stress, a...   🎞️ Breathing guide video for heart coherence exercises:    • Cohérence cardiaque 5 minutes exercice de ...   📧 Team-Tennis.fr Newsletter: https://www.team-tennis.fr/newsletter Our heart is controlled by the autonomic nervous system, however, we have a way to influence its rhythm: breathing. When we inhale, our heart rate increases due to the activation of the sympathetic nervous system. When we exhale, our heart rate slows down due to stimulation of the parasympathetic nervous system. By adopting certain breathing techniques, we can modify our heart rate, which will impact our physiology, stress levels, and emotional state. Cardiac coherence is a state in which emotions and physiology are balanced. The state of cardiac coherence corresponds to a state in which the activity of the sympathetic and parasympathetic nervous systems is harmonized, with a balance of emotions and the body's physiology. This state is not relaxation, but rather a state in which one is both relaxed and alert—ideal for tennis matches! Since we are often overstressed, this technique will provide a feeling of relaxation. You can achieve this state through a breathing exercise that will help you better manage your stress and emotions, both on and off the tennis court. Here is a list of the benefits of regularly practicing cardiac coherence exercises. The benefits are felt on a physiological and mental level: stress reduction, improved emotional balance, lower blood pressure, lower cholesterol levels, improved diabetes management, reduced cardiovascular risk, lower cortisol levels, increased DHEA (a hormone that plays a role in slowing aging), strengthened immune system, improved learning, improved memory, promotes calmness and clarity, concentration, and better decision-making, improved sleep, better recovery, improved pain tolerance, and improvement in inflammatory conditions. Perform the exercise sitting (not lying down), with your back straight, feet flat on the floor, and legs uncrossed. Inhale through your nose, expanding your abdomen, slowly and steadily, for 5 seconds. Exhale through your mouth steadily, as if you were blowing through a straw, for 5 seconds. Breathe smoothly and without pausing between inhalation and exhalation. Breathe in this way for at least 5 minutes, 3 times a day if possible, for at least 21 days.