Transform Your Stress: Try Quick Coherence Technique

Stress and Coherence

Stress impacts the body emotionally, physically and mentally.  What’s important to remember is that the situation does not create the stress, instead it is how we respond to it.  Emotions directly impact our body. Positive emotions like kindness, love and appreciation feel good and are good for us.  These positive feelings help the systems in our body work more effectively.

Research indicates that when we intentionally shift to a positive emotion, the heart rhythms also change.  This shift in heart rhythms creates a favorable impact on our entire body.

When we are feeling stressed, the body is out of sync.  Depleting feelings, like worry, anxiety and anger negatively impact our nervous system.  Renewing feelings, like kindness, care and appreciation create order. This order is termed coherence.  Coherence leads to self regulation, creativity, mental clarity and resiliency. 

How to Practice Coherence:

The Quick Coherence Technique

Step One:  Focus your attention in the area of the heart, the center of your chest.  Imagine your breath is flowing in and out of your heart, breathing a little slower and deeper than usual.

Suggestion:  Inhale for 5 seconds, exhale for 5 seconds (or whatever rhythm is comfortable for you)

Step Two:  Make a sincere attempt to experience a regenerative feeling such as appreciation or care for someone or something in your life. 

Suggestion:  Try to re-experience a regenerative feeling you have for someone you love or focus on a feeling of calm and ease.   

I recommend practicing the Quick Coherence Technique at least 3 times a day for a few minutes each time.  Ideally try practicing in the morning before you get out of bed, during lunch time and before going to sleep at night. Over time, I encourage you to practice the Quick Coherence Technique multiple times a day.  With practice, you may experience better sleep, mental clarity and more calm.

If you’re looking for mental health support, please contact me to schedule a free 15-minute phone consultation.