Several years ago, while looking for simple, natural methods that could help to relieve a growing stress disorder I was enduring at that time, I discovered a wonderful book, “The Instinct to Heal: Curing Depression, Anxiety and Stress without drugs and without Talk Therapy” from Professor David Servan-Schreiber.

This book was revealing to me because it helped me considerably to better control my emotions, opening the path to a new breathing technique, which is very easy to practice, but above all, wonderfully effective: breathing with cardiac coherence.

Stemming from researches conducted in neuroscience and cardiology, the concept of cardiac coherence first appeared in the US in 1995 through the work of researchers at the HeartMat Institute, who studied emotions and their responses on the body. They thus demonstrated the many beneficial health effects of this therapeutic practice, particularly in the prevention of cardiovascular disease and stress management.

In 2003, it was later introduced in Europe thanks to Professor David Servan-Schreiber, through his book “The instinct to heal” , which allowed the general public to become familiar with this method.

This practice is now recommended by many doctors because of its strong impact on stress management and its very simple use. For several years, it has been also applied to training programs for high-level professional athletes as well as Air Force combat pilots:


The heart is under the control of the autonomic nervous system, which automatically and involuntarily manages almost all the regulations and modifications of our organism : body temperature, blood sugar levels, digestion, levels of all hormones, waking and sleeping phases, sensations of hunger and satiety, respiratory rate, body weight, menstrual cycles, heart rate and many other variables that are continuously and independently adjusted, in an unconscious way! Our nervous system consists of two branches :

  •  The sympathetic nervous system that prepares us for the fight or flight response by mobilising our energy for this eventuality; it mainly uses adrenaline and accelerates the heart to increase blood flow and blood pressure, by providing oxygen and glucose, both essential for the muscles.


  • The parasympathetic nervous system is responsible for peace and relaxation, restoration and reconstruction of our resources. It soothes and slows the heartbeats via the vagus nerve.


When recording our heart rate with an electrocardiogram, we can observe that our heart permanently beats faster and slower in an erratic way. The heart rate variability reflects the action of the autonomic nervous system: when the curve rises, the heart accelerates (the sympathetic system acts as an accelerator) and when it goes down, the heart slows down (this is the intervention of the parasympathetic system which acts as a brake).

365-3 heart variabilities_amplitudes

This heart rate variability is actually a direct and instantaneous response to the information received by the nervous system, coming from our outdoor or indoor environment. Each situation stimulates or inhibits one or the other of these two nervous systems which continuously regulate and stabilise our body to preserve life . This  “chaotic” heartbeat state is a normal adjustment to our everyday life.

The significance of heart rate variability is measured by its magnitude and its regularity: the higher  and homogeneous it is, the healthier we become. Any practice that feels good, such as an activity, a behaviour or lifestyle conducive to health and well-being, allows us to gradually increase the range of the heart rate variability .

By measuring this variability, we can thus observe how our thoughts and emotions directly affect the heart and nervous system.


Therefore, the heartbeat reflects our emotional state.

In syndromes of stress, anxiety, depression or anger, the heart rate variability between 2 beats becomes irregular and chaotic as we can see in the following red graph:


In the states of well-being, kindness or gratitude (blue graph above), the variability of heartbeat becomes consistent, that is to say the alternation between acceleration and deceleration is regular. The two branches of the autonomic nervous system will work together with maximum efficiency rather than fighting against each other .When our mind and our heart, that is to say our thoughts and emotions are in harmony, we immediately feel soothed and calm. Blood pressure and heart rate gradually fall, serenity settles in and our mind is at rest, but alert.

It is therefore about controlling our heartbeat through a guided breathing pattern to manage our brain  better… Not so simple? But yes, you will see :

When we inspire the heartbeat accelerates, there is an inhibition of the parasympathetic system (the brake) : it is as if we had taken our foot off the brake downhill, the car accelerates.

When we expire, the heartbeat slows. Blowing compresses the abdomen by directly stimulating the parasympathetic system (brake) that slows down the heart. It is as if one were braking on the descent, the car slows down.

It is therefore possible to control acceleration and deceleration of our heart by regulating our breathing, it is a backdoor that allows us to influence our autonomic system that we had previously considered to be uncontrollable. Cardiac coherence is that particular state of cardiac variability induced by voluntary breathing which increases the cardiac amplitude, synchronisation with breathing and above all has many positive effects on our overall health and well-being.


  • Immediate sensation of well-being and calm
  • Increase of the effectiveness of the immune system
  • Improved concentration and memory
  • Decrease in attention disorders and hyperactivity
  • Improved recovery after exercise for athletes
  • Lowers pain
  • Decrease in emotional responsiveness and perceived stress
  • Reduction of anxiety and depression
  • Better regulation of blood sugar in diabetics
  • Weight loss
  • Harmonisation of the different body systems (respiratory, immune, cardiac and digestive)
  • Increased DHEA which plays a major role in slowing down the ageing process.
  • Decreased blood pressure in cases of mild and moderate arterial hypertension.
  • Better tolerance to pain (migraines, sciatica and neuralgia)
  • Improvement of asthma
  • Impact on reducing pathological inflammation
  • Reduction in cardiovascular risk

You will quickly perceive the 1st benefits, reaching a deep sense of calm and relief thanks to this breathing method. In the long run, if you practice the cardiac coherence exercises consistently, that is to say every day, 3 times a day at a minimum, for 5 minutes, you will progress much further.


The main effect of a cardiac coherence session is to balance the emotions and refocus by regulating cortisol, the stress hormone. It is therefore important to maintain this state of equilibrium throughout the day. The number 365 is a simple mnemonics to help you to remember how to breathe in cardiac coherence:

The number 3 for THREE TIMES A DAY

The physiological and psychological effects of breathing in cardiac coherence have a duration of four hours on average after the end of the practice. This is why 3 daily sessions at 4-hour intervals are needed to maintain its beneficial effects throughout the day.

The 1st session should be practiced as soon as possible after waking, ideally before breakfast, because it is the time of the day when our cortisol is at its highest, in response to request , threats and tasks that we will have to perform throughout the day.

The 2nd session, four hours after the first, should be held preferably before lunch. It helps us to mitigate events that occurred in the morning, stimulate and prepare the next meal digestion and moderate the second cortisol peak which appears early in the afternoon.

The 3rd session is to be scheduled for mid to late afternoon, a period that generally corresponds to a change of pace and life: our work or study day is over and we need to address the ‘ second life’ in the house, where other tasks and duties await us.


Scientific research has shown that cardiac coherence is at its maximum efficiency when the respiration rate reaches 6 breaths (inspiration-expiration) per minute. It Is the respiration that provides optimal increase amplitude of the heart rate variability .

You will be practicing every day, 3 times a day with 6 breathing cycles, that is to say 6 inspirations-expirations per minute.


The duration of 5 minutes for this exercise is actually a compromise between several constraints since the first effects of cardiac coherence are already obtained after 3 minutes of practice and its maximum is reached after 20 minutes of exercise; we also know that the intrusive thoughts usually occur after 5 minutes of exercise . It was therefore necessary to find an optimal length, simple and applicable to everyone.


In a quiet environment where you will not be disturbed, sit comfortably on a chair facing a table , keeping your back straight, feet on the ground and both hands on your thighs. For the duration of the exercise, you will focus all your attention on your inspiration and expiration , visualising the back and forth movement in the air, imagining your breath as a succession of gentle waves that swell and spread.

So you’ll breathe every day as follows, 3 times a day, for 5 minutes:

  • Inhale through the nose for 5 seconds by inflating your belly
  • Then exhale through your mouth for five seconds by contracting your abdomen


breathing in breathing out


To help you to track the number of seconds during this guided breathing, I recommend that you download RespiRelax application for iPhone and iPad, which is free of charge. You will simply inspire when the bubble goes up and exhale when it goes down, without worrying about counting the five seconds required to inspire and the following 5 to expire.

You can also download Respiroguide from Google play Respiroguide application, an application for android, free of charge.

And now, be inspired by this video … to breathe harmoniously !


Most of us are used to paying attention to our facial skin: we clean and moisturise it regularly and sometimes, we even exfoliate our skin. That’s good!

But when was the last time we took care of our body skin?

As you may know, the skin is the largest organ of the human body in terms of weight (3-4 kg) and size (1.5 to 2 m²). More than just a protective covering, our skin is a complex system composed of nerves, glands and tissue layers. When it is healthy, it acts as a real shock absorber between the dermis and bones and helps us to regulate our body temperature, remove harmful substances and protect our body from chemicals and infections. It also allows the synthesis of vitamin D, which is essential for bone development.

In constant contact with other organs, the skin can reveal certain dysfunctions and diseases affecting any other body parts. That is why we must take good care of it!

To improve our health, there is an extraordinary and very simple method that we can include in our daily routine: dry skin brushing. This is an old Ayurvedic cleansing practice, which not only improves the appearance of the skin, but also provides wonderful benefits to our health, which go far beyond aesthetics:

  1. Stimulates the lythe lymphatic system,responsible for cell waste disposal through lymphatic drainage. When our lymphatic system is not working properly, waste and toxins build up, sometimes causing inflammation and disease. Dry brushing the skin helps to release toxins from the tissues which are then eliminated through the bloodstream.
  2. Acting as a true exfoliant,it eliminates the dead surface cells while cleansing the clogged pores. It thus promotes cell renewal and allows the skin to breathe while improving its texture, giving a soft, smooth and firm appearance.
  3. Increases blood circulation,which promotes metabolic waste elimination.
  4. Contributes to reducing celluliteby evenly redistributing the stored fat deposits under the skin, helping to decrease its “orange peel”  appearance.
  5. Improves digestion and kidney function:stimulating the lymph nodes promotes the elimination of excess water and toxins and ” brushing ” the abdomen results in better digestion by stimulating the colon.
  6. The ritual of dry skin brushing relieves stress,reducing muscle tension and soothing the mind.
  7. It acts like a real energy booster and it is so invigorating that we often become “addicted”.


How to Dry Skin Brushing

We will need a brush or a loofah made of natural vegetable fibre, above all not synthetic.  Ideally choose a long-handled brush to easily reach difficult-to-access areas like the back.

To get the best results, we need to dry brush our skin for 3 to 5 minutes, preferably when you wake up just before showering, on dry skin, without water and clothing.

Always brush towards the heart, to activate the venous return and stimulate the lymphatic system (which runs to the heart), practicing light circular movements in a clockwise direction. The applied pressure should be firm, but not at all painful: after brushing, the skin turns pink, but not red! Avoid brushing the face (unless you own a brush specifically designed for it), genitalia, varicose veins and wounds, cuts, abrasions, any skin irritation or infection.

Dry skin brushing is performed practicing small circular motions applied several times on each area, always moving towards the heart:

  • Start by going from the bottom of your body to the top, by the sole and the back of your feet, ankles and progressing upwards on both legs (sides, front, back)
  • Continue from the palm and back of the hands to the shoulders moving on to the arms (sides, front, back), without forgetting the armpits.
  • Continue on the back area, starting with the gluteus, lower back, then backbones and moving forward to the abdomen and ribs.
  • Finally, this time from the top of your body to the bottom, with very light circular movements, gently brush the neck and cervical area ending with the chest.

After brushing, rinse in the shower and apply organic body moisturiser (Coconut oil or Argan oil).

And now get brushing… just to feel good, quite simply!


“Oil Pulling“, does it sound familiar? You might have heard of it, because thanks to its many followers, the therapy has now spread around the world and has been met with tremendous success! As for me, it has been over a couple of years since I started practicing the Ayurvedic method and I am so thrilled that I would like to share with you its wonderful benefits. At least, for those who do not yet know …

“Oil Pulling” is therefore an ancient Ayurvedic practice which consists of rinsing the mouth with vegetable oil to improve our oral hygiene while detoxing our bodies.

Considered as a complementary therapy, this 100% natural method can be used in conjunction with conventional medicine. Its practice is very simple and provides significant results in overall health. More specifically, it improves our oral hygiene, itself in direct relation to the intestinal flora, thus promoting the prevention and treatment of a number of conditions and diseases we may suffer.

Long ago, Ayurvedic medicine had revealed a simple healing process, by discovering that mouthwashes with vegetable oil not only improved oral hygiene and chronic dental conditions, but it also restored and maintained our overall health. Let’s see how : vegetable oil and the action of saliva attract germs, dissolve bacteria and eliminate toxins and parasites that are found in our mouths and our intestinal flora , therefore contributing significantly to improving our immune system. The technique was so simple that it had been almost forgotten when a Physician, Dr. F. Karach, after successfully following the method in his medical practice, he made it known to the general public.

He presented the “Oil Pulling” therapy in 1990 during a seminar in Ukraine to a group of oncologists and bacteriologists. In a nutshell, principles can be summarised as follows:

  • As the gums in our mouth act as a direct access to the bloodstream, they can become blocked by all the food we consume on a daily basis. The teeth are related to many organs, glands and tissues that transform our body into a veritable network of operational exchanges. When we suffer from disorders localised in the mouth, they can spread to other body parts. This can have a detrimental effect on the health of our immune system by creating toxins that contribute to the degradation of our tissues and organs.
  • The mouth washes thanks to vegetable oil (and saliva) eliminate teeth and gum toxins (without damaging it), including those from other parts of the body, while allowing natural systems to take their course to restore health. Vegetable oil acts asa true purifying agent, enabling the body to get rid of bacteria.

It is through such process that the therapy has developed and extended, conquering the Western world.


  • Significantly improves our oral health: removes bacterial plaque; prevents cavities, gingivitis and bleeding gums while strengthening them; remineralises tooth enamel and whitens teeth.
  • Spectacularly purifying facial skin which becomes significantly more radiant.
  • Helps to relieve asthma, psoriasis eczema, acne and skin disorders in general.
  • Unblocks the sinuses; clearing mucus plugs in the airways and pulmonary congestion .
  • Relieves headaches and migraines.
  • Promotes sleep


Treatment should be carried out at least once a day, ideally on a daily basis. If you want to speed up the healing process in case of illnesses, you can repeat the treatment 3 times a day, but always at least four hours after the last meal.

  1. In the morning on waking, fasting, pour into the mouth 1 tablespoon of extra-virgin organic coconut oil (from first cold pressing).You can also use sesame oil, sunflower oil or olive oil, but make sure that they are always high quality oils. I recommend using preferably coconut oil because of its particularly sweet flavour but more especially for the many therapeutic benefits it offers: it contains, among others, antibacterial, anti-inflammatory and anti-oxidant properties and strengthens our immune system (thanks to its lauric acid).
  1. Put a tablespoon of coconut oil in your mouth and move it with your tongue around the teeth, gums and the inside of your mouth without swallowing it,moving the oil around regularly for 15 to 20 minutes, like a mouthwash. Do not tilt your head backwards to gargle so that you avoid swallowing the oil already loaded with toxins ! Remember that if you live in a place where it is cold, coconut oil solidifies below 25ºC.
  1. After 20 minutes, spit out the oil and rinse your mouth with lukewarm water. Then brush your teeth well .

In the first instance, you may experience difficulties keeping the oil in your mouth for 20 minutes. Don’t worry, it is entirely normal. If you find that it is unbearable, spit oil out and repeat the process with another tablespoon of coconut oil until you reach a total of 20 minutes to get the most out of the treatment. You will find that gradually you get used to it and better yet you will eventually fully appreciate it: a simple, inexpensive and very effective method!

Happy Oil Pulling and Merry Christmas !