How breath and emotion influence your autonomic nervous system
In this episode, I talk to Marion Massafra Schneider - naturopath, bioenergetic practitioner & mentor - about how you can regulate your autonomic nervous system through simple breathing exercises and thus take your health to a new level.
Marion explains in a well-founded and understandable way how HRV is measured, what heart-brain coherence means and why small everyday routines can make such a big difference.
Highlights
- What HRV really is - and what it reveals about your health
- Why wearables help, but often only show part of the truth
- Breathing exercises & heart-brain coherence as daily regeneration boosters
- How emotions influence your heartbeat - and how you can use this to your advantage
- Studies: What 3 minutes of daily breathing can trigger in your body
How breath and emotion influence your autonomic nervous system
Heart rate variability - HRV for short - is more than just a value on your smartwatch. Marion Massafra-Schneider, naturopath and HeartMath coach, explains what's really behind it in an interview with Julia: HRV describes how flexibly your heart reacts to internal and external influences - from stress to nutrition to thoughts. A high HRV stands for adaptability and resilience, i.e. your ability to switch between tension and relaxation. It is now considered a reliable indicator of health, stress levels and even life expectancy.
Wearables only show part of the picture
Many people now measure their HRV with smartwatches or fitness rings. However, as Marion points out, these devices often only provide snapshots and are prone to interference. A long-term measurement over 24 to 48 hours, ideally using an ECG, is much more meaningful - especially if you keep a diary at the same time to identify stress patterns or regeneration phases.
Your breath: the underestimated regeneration booster
But how can you actively influence your HRV and your nervous system? The key lies in your breath. With simple, regular breathing - breathing in and out evenly, deep into your belly - you can calm your brain waves, bring your heart into a steady rhythm and activate your parasympathetic nervous system. It is even more effective if you consciously feel positive emotions such as gratitude or compassion. This interplay is called heart-brain coherence: your heart, breathing and brain vibrate in sync - and this is exactly what strengthens your immune system, reduces inflammation and supports healing processes.
Studies show: 3 minutes change your body
Sounds too good to be true? Studies by the HeartMath Institute show that just three to five minutes of synchronized breathing, three times a day, can reduce your cortisol levels by up to 40 percent. At the same time, DHEA levels, an important anti-ageing hormone, increase significantly. This positive effects even have an impact on cell communication - which can play a major role in chronic illnesses, stress or inflammation.
Your everyday life, your moment of coherence
Whether you're waiting at the checkout or in the car, you only need your breath to calm your nervous system. Close your eyes, breathe in and out evenly, focus on your heart and evoke a feeling of gratitude. This is how you create little islands of regeneration - no matter how hectic your day is.
About Marion Massafra-Schneider
Marion is the founder & CEO of the Human Change Concepts Academy (www.hccacademy.de)
She is a naturopath, bioenergetic practitioner & mentor. She is also a certified heartmath coach and heartmath trainer and Master of Hypnotherapy (NGH), specializing in bioenergetics, neuroscience, psycho-neuro-immunology, prevention, HRV diagnostics & training, interval hypoxia training (IHHT/IHT/IHHNT), breath and frequency therapy, resilience & mindset training, hypnotherapy.
LINKS
HHCACADEMYHumanChangeConcepts
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