Five minutes. That's all it takes to reduce cortisol, stabilise your heart rate, and restore mental clarity. Cardiac coherence is the most scientifically validated wellness exercise — and the simplest to practise.
Cardiac coherence is a physiological state where heart, breathing, and nervous system are perfectly synchronised. This state doesn't occur naturally — it's triggered by rhythmic breathing: 5 seconds in, 5 seconds out, for 5 minutes.
Dr David O'Hare popularised the 365 method: 3 times daily, 6 breaths per minute, for 5 minutes. Over 11,000 scientific studies confirm its benefits: cortisol reduction, improved heart rate variability, better emotional regulation.
Cardiac coherence is the foundation of all breathing exercises in Nala. It's particularly effective against work stress and complements anxiety meditation.
3 times a day — On waking, before lunch, late afternoon. These times match natural cortisol peaks.
6 breaths per minute — Inhale 5 seconds through the nose, exhale 5 seconds through the mouth. This rhythm creates heart-brain synchronisation.
5 minutes — Effects begin after the 3rd minute and last 4-6 hours after the session.
Measurable effects:
• Cortisol reduced by 20% after a single session
• Stabilised heart rate
• Lowered blood pressure
• Increased DHEA (anti-ageing hormone)
• Improved concentration for 2-4 hours
Nala offers a cardiac coherence exercise with visual animation guiding the rhythm: follow the circle as it expands (inhale) and contracts (exhale). No counting needed, no audio required — perfect at your desk or on the commute.
Nala adds optional voice guidance for beginners. The exercise is 100% free with no usage limits. Also discover the 5 other breathing exercises (4-7-8, Box breathing, Breath of fire, Alternate, Calming).
Anxiety SOS, guided breathing, relaxing sounds — all free.
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