Cardiac coherence: the anti-stress secret

Training Theme 

Cardiac coherence is a scientifically recognized breathing technique designed to reduce stress and promote relaxation. Based on a precise rhythm — 5 seconds of inhalation followed by 5 seconds of exhalation — practiced three times a day for 5 minutes, it helps regulate the parasympathetic nervous system and restore emotional balance. Through scientific explanations, practical exercises, and inspiring testimonials, this training guides participants step by step toward mastering this powerful yet simple tool to manage stress and improve overall well-being.

Training Objectives 

In this course, you will learn how to:

• Improve the regularity of your heart rate for better relaxation.
• Stimulate and relax your parasympathetic nervous system to reduce stress.
• Rediscover a pleasant and positive emotional state through coherent breathing.
• Use YouTube videos and/or dedicated apps to practice 5-minute breathing breaks daily.

Target Audience 

Anyone wishing to improve their quality of life and relationships.

Means and Methods 

• E-learning Modules: Consisting of text, videos, interactive content, and quizzes designed to help you achieve the defined learning outcomes.
• Additional resources: Downloadable documents such as the coaching memo sheet (PDF).

Training Content 

This module contains 4 parts:

DISCOVER

• Identify your personal challenges and motivations for change.

SHAKING UP

• Storytelling: Testimonial from Max, a project manager at Google, who shares how cardiac coherence improved his well-being and productivity.

LEARN

• Expert video: Cardiac coherence, 3'11
  • Dr. O’Hare explains the physiological mechanisms of cardiac coherence and demonstrates its practical use to regulate the parasympathetic nervous system.
• Pulse Tempo Breathing Quiz to test understanding of cardiac coherence.

ANCHOR

• Practical exercise using a visual breathing animation to practice cardiac coherence.
• Use real-world examples to define your personal commitment to applying this method.

ADDITIONAL RESOURCES

• Downloadable documents:
  • Coaching memo sheet (PDF)
• Bonus: TED or Youtube video(s)"