First tool: cardiac coherence
When stress gets the better of you, cardiac coherence can help...
Remember the number "365":
- 3: three times a day
- 6: six breathing cycles per minute
- Note 1: 1 breathing cycle (duration: 10 seconds) = 1 inhalation (duration: 5 seconds) followed by 1 exhalation (duration: 5 seconds)
- Note 2: The above durations for inhalation and exhalation correspond to "balanced" cardiac coherence.
- Note 3: abdominal (or ventral) breathing for this exercise
- 5: five minutes (total duration of exercise)
To get the right rhythm, you can use this tutorial.
To find out more:
- four videos by Dr Servan-Schreiber
- a video by cardiologist Dr Jean-Pierre Houppe
- a video with Dr David O'Hare
Second tool: mindfulness meditation
Everything's going too fast, too much to do... a break can be taken with mindfulness meditation.
Mindfulness is a state of awareness that results from intentionally paying attention to the present moment, in the absence of judgment about the experience that unfolds moment by moment(Jon Kabat-Zinn, 2003).
Find out more:
- an article by Dr. Christophe André, psychiatrist at Hôpital Sainte-Anne in Paris, and lecturer at Université Paris Ouest
- a little tour of Harvard University... Link 1, link 2
- "Mindfulness-Based Stress Reduction (MBSR), an article from 2016
Third tool: abdominal breathing
To find out more, watch this video.
For any questions and/or further information, please contact Mr Pascal CAMPION, author of this page.
In any case, if you encounter difficulties directly linked to the thesis and/or its environment, or to more personal difficulties that could impact the thesis, you can come and talk to us about it.
Please contact us either by telephone on 04 13 94 19 63 or by e-mail.