Cardiac coherence and work-related stress: breathing that regenerates (especially in nature)
Today’s work requires speed, clarity and endurance. But this constant pace leads many managers to live in a state of constant tension, with effects not only on the mind, but also on the heart.
This is where a simple and effective practice comes into play: cardiac coherence.
🔎 Work stress and the heart: real data
A Canadian study of 6,500 workers showed that men with high work stress are twice as likely to develop heart disease as those who live more balanced lives.
Other studies have linked chronic stress to a 97% increase in the risk of arrhythmias and heart disorders.
👉 Stress is therefore not just mental: it is a biological problem that undermines health.
💓 What is cardiac coherence
It is a physiological state in which the heartbeat harmonises with the breath, creating a regular rhythm that promotes calm, clarity and emotional resilience.
The basic practice:
Inhale for 5 seconds.
Exhale for 5 seconds.
Continue for at least 5 minutes.
Studies show that this technique:
reduces cortisol (stress hormone),
improves mental clarity,
increases decision-making ability and resilience.
🌿 Breathing in nature: a natural accelerator
Scientific research (Kaplan & Kaplan, Ulrich) confirms that natural environments have a regenerative effect on the nervous system.
Doing cardiac coherence exercises outdoors, in a park or in front of a natural landscape, enhances the benefits because:
the air is richer in oxygen and stimulates deep, natural breathing,
the sounds and colours of nature promote “soft fascination”, helping the mind to relax,
looking at the sky, leaves or water amplifies the body’s ability to lower blood pressure and regain balance.
👉 In practice: 5 minutes of breathing in nature is equivalent to a real “mental shower” for the brain and heart.
👔 Why it is crucial for managers
A stressed manager:
makes more impulsive decisions,
loses clarity and empathy,
risks dragging the team into the same state of tension.
A manager who integrates cardiac coherence into their day, especially when practised in nature:
leads with more calm and vision,
handles pressure better,
becomes a positive role model for their team.
🎯 Would you like to integrate these tools into your work (or your team)?
In Nature Coaching and Regenerative Team courses, I guide managers and HR professionals in experimenting with techniques such as cardiac coherence in nature, creating spaces for breathing and regeneration that immediately become concrete leadership tools.
📘 Download my free eBook
👉 “5 rituals for stressed managers”
You will find simple, scientifically based practices inspired by nature to regenerate your energy every day.
Download it here https://mauro-nature-coach.com/it/rituali/
✨ Conclusion
The heart is our internal “conductor”: when it is in harmony, the mind and emotions also find balance.
And nature is the best place to restore this natural rhythm within us.
Stopping, breathing, regenerating: it is not a luxury, it is a leadership strategy.