What is cardiac coherence?
Popularized in the 2000s by Dr. David Servan-Schreiber, is now an essential tool for calming down. From a strictly medical point of view, “cardiac coherence or, more precisely, heart rate variability is a measure that allows us to very accurately assess the functioning of the autonomic nervous system,” explains Charly Cungi, a psychiatrist specializing in cognitive-behavioral therapies. Thanks to the recording of the heart rate, the doctor calculates the distance between each beat “although it is never really the same, it is easy to establish whether there is consistency or not. Inconsistent variability generally indicates significant stress with all the adverse effects on the body that this entails: increased cardiovascular risks, digestive disorders, headaches, etc.
But how could the difference between two heartbeats tell us about our state of stress? Just understand that our autonomic nervous system manages our heart function. “When we experience external stress, it disrupts the normal functioning of the autonomic nervous system. Its interruption then induces cardiac incoherence. »
Breathe well to relax
An essential question then arises in the event of stress: how to recover cardiac coherence if a priori everything is (de)regulated by our autonomic nervous system? This is where breathing comes into play, an essential ally for those who want to regain serenity. “Breathing is one of the few levers that influence our autonomic nervous system, as breathing links voluntary control (I can change the way I breathe) and involuntary control, without thinking about it. the brain keeps me breathing. »
Therefore, in the event of stress installed over a long period or during a peak of anxiety, two states that will disturb our heart rate variability, modifying your breathing allows you to regain coherence and therefore calm down. “In general, it is recommended to adopt a rhythm of 5 to 6 breaths per minute. Charly Cungi, however, indicates that it does not systematically deliver a respiratory rhythm to follow because this work on cardiac coherence must generally be part, to be really effective, of a broader approach to relaxation and calming: this is no coincidence that breathing be in the center. center of many meditation exercises!
A heart coherence video exercise
Breathing exercise: inhale when the rosette inflates, exhale when it deflates.
A cycle lasts 5 minutes, to practice 3 times a day to put the heart in coherence, relax, clarify ideas, make better decisions and strengthen your immune system.
And if you want to always have at your fingertips a tool to practice cardiac coherence, discover the app Breathe to stop stressing by Symbiofi
==> To go further
Do you have the impression of constantly running, of never “disconnecting”, of being permanently stressed? Petit BamBou meditation sessions help you find more serenity and lightness in your daily life.
==> Laugh to relieve stress
Laughter has more to offer than just physical relaxation. In fact, laughing is a playful and beneficial way to explore one’s own emotions or blocks. If we laugh almost 300 times a day as children, the older we get, the more we lose this ability to simply laugh. Leave room for laughter instead of stress, why not?
4 good habits to adopt and 4 mistakes to avoid
Dry shampoo is a great invention for those days when you’re pretty busy washing your hair. However, like any product, it must be used correctly to achieve the best results. Discover our 4 dry shampoo habits to adopt and the 4 mistakes to avoid!
What is the use of dry shampoo?
Dry shampoo is a type of hair product that can be used to absorb excess oil and dirt from your hair. It is usually available in the form of a spray and can be sprayed directly on the roots of the hair. The dry shampoo formula contains ingredients that absorb oil and dirt, while leaving behind a light fragrance.
Dry shampoo is an ideal alternative to traditional shampoo for days when you don’t have time to wash your hair. Or if you just want to extend the time between washes. Additionally, dry shampoo can be used as a styling product to add texture and volume to hair. Applied at the root, dry shampoo can help create lift and separation. Therefore, it is a versatile product that can be used for both cleansing and styling.
How to use a dry shampoo?
Many people find that their hair becomes greasy quickly, especially if they have oily skin or live in a humid climate. Dry shampoo can be a helpful way to extend the time between washes and keep your hair clean and fresh. To use the dry shampoo, start by shaking the bottle well to evenly distribute the powder. Then hold the bottle about 15 cm from your head and spray it on your roots. Let the powder sit for a minute or two, then use a brush or your fingers to run it through your hair. Finally, style your hair as usual. With a little practice, you’ll be able to extend the life of your brushes and keep your hair looking great between washes.
Dry shampoo: 4 good habits to adopt.
To have beautiful hair, it is not always necessary to wash your hair every day. In fact, dry shampoo is a good alternative for fine or normal hair. However, it is important to follow some rules in order not to damage the hair. Here are 5 good habits to adopt when using dry shampoo:
Choose the right product:
When it comes to choosing the right dry shampoo, there are a few things to keep in mind. First, consider your hair type. If you have oily hair, look for a dry shampoo with absorbent ingredients like clay or cornstarch. On the other hand, if you have dry hair, avoid these ingredients and opt for a product that contains moisturizing ingredients like jojoba oil or shea butter.
Second, consider the texture of your hair. If you have fine hair, choose a dry shampoo that won’t weigh it down. On the other hand, if your hair is thick, you can opt for a heavier product. Lastly, consider the color of your hair. If you have light hair, look for a dry shampoo that doesn’t leave a white residue. If you have dark hair, however, you can choose a product with darker pigments to help camouflage any residue. By keeping these factors in mind, you can be sure to find the perfect dry shampoo for your needs.
Shake the product well before applying:
Dry shampoo consists of a fine powder designed to absorb oil and dirt from the hair. If the powder is not distributed evenly, it can leave a white residue that is difficult to remove with a brush. By shaking the bottle before use, you ensure that the powder is well mixed and can do its job without streaking.
Apply the product with circular movements:
When applying the dry shampoo, rub it in with your fingers in a circular motion. The absorbent properties of the dry shampoo will take care of the oil. And circular massage will help to distribute the product evenly and absorb excess fat. In a matter of minutes, your hair will be clean and fresh.
Don’t overdo it:
It is important to apply the shampoo in the areas where your hair is oilier; too much could dry out your hair.
Dry shampoo: 4 mistakes to avoid!
You are holding the bottle too close to your head:
When using dry shampoo, it’s important to avoid holding the bottle too close to your head. The main reason for this is that the product can clump and be visible on the hair. Also, if you hold the bottle too close to your head, you risk wasting the product, since you don’t need to use as much if you’re applying from a distance. Finally, if you hold the bottle too close to your head, the dry shampoo can also irritate your scalp.
You do not rinse your hair after applying it:
If you don’t rinse your hair at night after applying dry shampoo in the morning, you’re making a mistake. The dry shampoo is designed to absorb excess oil and leave your hair looking fresh and clean. However, if you don’t rinse it out before bed, the dry shampoo can end up clogging your pores and causing breakouts. Furthermore, it can also make your hair feel greasy and heavy. So if you use a dry shampoo, be sure to rinse it out before bed!
You’re not giving your scalp a good scrub:
When you’re done washing your hair after several days of using dry shampoo, be sure to give your scalp a good scrub with your clarifying shampoo of choice. This will help remove any product buildup and leave your scalp feeling fresh and clean.
Excessive use of dry shampoo:
Like everything else, too much of a good thing can be bad for you. Excessive use of dry shampoo can cause product buildup on the scalp. This can clog your pores and cause irritation or even breakouts. It’s important to strike a balance with any beauty product, including dry shampoo, and only use it when absolutely necessary.
Humidify your dry shampoo: the new hair trend that is shaking Internet users.
In recent years, dry shampoo has become a must-have for many women. The advantage of being able to extend brushing for a few days or absorb grease and sweat after a sports session is undeniable. But today, a new trend is rocking the internet: moistening your dry shampoo. In fact, instead of spraying it on and brushing it out, some women apply it to their hair and then spray it on with water and then let their hair dry naturally. The result is claimed to be smoother, easier to comb and less dry shampoo residue. Of course, this new technique is not without its detractors. Some women claim that moistening with dry shampoo actually makes their hair oilier, not to mention the time-consuming process. But if you’re curious to try the latest hair trend, it might be worth trying moistening your dry shampoo.
The best morning stretches to do when you wake up.
Waking up can be a challenge. You were probably in the middle of a big dream and now you have to go to work or school. Once you’re out of bed, it can be tempting to start your day without taking the time to do anything else. However, there are things worth doing in the morning, and one of them is stretching. Stretching not only wakes up your body, but can also help reduce stiffness and soreness later in the day. Here are five stretches you can do every morning for a dynamic and active day.
Reach the sky:
This stretch is exactly what it sounds like. Just raise your arms above your head and stretch your arms up toward the sky. You should feel a stretch in your shoulders, arms, and back. Hold this stretch for 10 to 15 seconds before lowering your arms back down to your sides.
Touch your toes:
Begin by standing with your feet hip-width apart. Slowly lean forward at the waist and touch your toes. If you can’t reach them, that’s okay: go as far as you can without rounding your back. You should feel a stretch in your hamstrings (the muscles on the back of your thighs). Hold this stretch for 10 to 15 seconds before gently returning to a standing position.
Begin by standing with your feet hip-width apart and arms at your sides. Raise your arms and wrap them around you in a big hug. You should feel a stretch in your upper back and shoulders. Hold this stretch for 10 to 15 seconds before releasing and returning to a standing position.
Take a turn:
Begin by standing with both feet on the floor and place one hand on each side of your waist, just above where your hips begin to curve in. Roll gently from side to side, moving only at the waist. Keep your knees forward throughout the stretch. You should feel a slight stretch in your chest and shoulders. Hold each side for 10 to 15 seconds before standing back up.
Begin standing with both feet on the floor and place one hand on each side of your waist, just above where your hips begin to curve in. Slowly lean to the side, moving only at the waist. Keep your knees forward throughout the stretch. You should feel a slight stretch in your chest and shoulder muscles. Hold each side for 15 seconds before standing back up.
Move your head.
When you wake up in the morning, your body may be a bit stiff. To relax your muscles and get your blood flowing, it’s a good idea to end your stretches with a nod. Begin by sitting up straight with your shoulders relaxed. Then gradually tilt your head to the left, holding this position for a few seconds. Then tilt your head to the right. Finally, turn your head clockwise, then counterclockwise. You should feel your neck muscles relax as you do this stretch. Head nods are a great way to start the day and will help you wake up feeling refreshed and ready to face the day.
I did not forget it !
Drinking two glasses of water is essential to rehydrate your body and reactivate your metabolism. In general, drinking water on an empty stomach helps flush out toxins that have built up overnight and gives your brain the hydration it needs to function properly.
These are all easy stretches that you can do every morning when you wake up! They will help you reduce stiffness and soreness later in the day while helping you wake up your body! Try incorporating them into your morning routine and see how you feel!
7 numbers to consider for iron health
We all know that to feel good and look good, you need to be healthy. To help you on your quest for wellness, we have compiled a list of 7 health numbers to memorize. Trust us, your body will thank you!
Eat at least 5 servings of fruits and vegetables a day.
The Centers for Disease Control and Prevention (CDC) recommend that adults eat at least five servings of fruits and vegetables a day. It may sound like a lot, but one serving is actually very small. For example, half a cup of cooked or raw vegetables or one cup of leafy green vegetables counts as one serving.
As for the fruit, a small apple or a banana is considered a serving. While five servings may sound like a lot, it’s actually not hard to achieve this goal if you make the effort to include fruits and vegetables at every meal.
Think of all the delicious possibilities available to you! Ripe mango for breakfast, crispy carrot for lunch, and steamed broccoli for dinner. Eating five servings of fruits and vegetables is not only healthy, but also incredibly delicious. So why not give it a try?
Get 30 minutes of moderate exercise 5 days a week.
Exercise is essential for maintaining good health. All it takes is 30 minutes of moderate exercise five days a week to reduce the risk of heart disease, stroke, and diabetes. It can also improve your mental health and help you better manage stress. Exercise doesn’t have to be expensive or time consuming. A quick walk in the park or a game of tennis is enough. And the benefits are worth it. Regular exercise can help you feel better, and it’s never too late to start. So get moving today and reap the rewards for your efforts tomorrow.
Drink 8 glasses of water a day.
Staying hydrated is essential for good health. This means drinking plenty of fluids throughout the day. Although there are many different drinks, water is the best option to quench your thirst and stay hydrated. In fact, according to the Mayo Clinic, adults should drink at least eight 12-ounce glasses of water a day. Water helps flush toxins from the body, transport nutrients to cells, and lubricate joints. In addition, it helps regulate body temperature and prevents dehydration, which can cause headaches, fatigue, and dizziness. When it comes to staying hydrated, water is the way to go.
Get a flu shot every 12 months.
According to the Centers for Disease Control and Prevention (CDC), “the flu vaccine is the best way to protect yourself against the flu.” The CDC recommends that everyone over the age of six months get a flu shot every year. The flu vaccine helps your body build immunity against the viruses in the vaccine. This helps your body fight infection if you are exposed to the virus. Influenza vaccines are safe and effective. They’re made from dead viruses, so they can’t give you the flu. If you have any concerns about getting a flu shot, talk to a health professional.
Limit alcohol consumption to 1 drink per day for women and 2 drinks per day for men.
Alcohol use can have a variety of health effects, both short and long term. In the short term, alcohol use can cause impaired judgment and coordination, slurred speech, and slowed reaction time. These effects can be dangerous in certain situations, such as driving a car or using machinery.
The long-term effects of alcohol use can include liver damage, heart disease, cancer, and cognitive decline. For these reasons, it is important to limit alcohol consumption to one drink a day for women and two drinks a day for men. This limits the risk of developing health problems due to excessive alcohol consumption.
It’s also important to note that the type of alcoholic beverage consumed can also play a role in health risks. For example, drinking hard liquor is more likely to cause liver damage than drinking beer or wine. Therefore, it is important to pay attention not only to the amount of alcohol consumed, but also to the type of alcohol consumed.
Sleep at least 7 hours a night.
Most people know the importance of a good night’s sleep, but may not realize how essential it is to their health and well-being. Adults need seven to eight hours of sleep a night, and children even more. Sleep helps the body repair and regenerate cells, reduces stress levels, and improves mood and concentration. Lack of sleep can lead to serious health problems, including obesity, heart disease, and diabetes. It can also increase the risk of accidents and injuries.
Visit your doctor for a checkup every 2 years.
Even if you feel healthy, it’s important to see your doctor for regular checkups. These appointments are an opportunity to evaluate possible health problems and detect them early. For example, a blood pressure test can help detect high blood pressure, which can lead to strokes or heart attacks if left untreated. Also, regular doctor appointments are an opportunity to build a relationship with a health care provider. This can be beneficial if you have questions or concerns about your health, or if you need treatment for an illness or injury.
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