MENTALSANTE

La cohérence cardiaque pour instaurer une routine anti-stress

Douleurs musculaires, troubles du sommeil, de l’appétit, sensibilité et nervosité accrues, perturbation de la concentration, voire même maladies cardiovasculaires ou dépression…

Le stress peut avoir de lourdes conséquences à long terme pour notre santé. Or apporter une routine sur laquelle se reposer permettrait d’être plus serein. Car les bonnes (et mauvaises) habitudes se conservent, même en période intense.

Dans un premier temps, on commence par chouchouter son sommeil. Sans lui, impossible d’être pleinement efficace. Ensuite, on s’aménage des moments rien qu’à soi, uniquement dédiés à la détente. Après quelques temps, vous vous sentirez plus énergique et apaisé. De quoi vous donner la motivation de mettre en place d’autres changements dans votre vie de tous les jours, pour une meilleure hygiène de vie.

Il n’est pas rare de voir un sportif pleurer après un échec ou une chute. Kévin Mayer en est l’une des preuves récentes. Il a raté ses trois essais à l’épreuve du saut en longueur au décathlon lors des championnats d’Europe d’athlétisme à Berlin. Différentes émotions traversent les sportifs au cours d’un effort sportif, qu’ils soient professionnels ou non. Le docteur Sylvain Baert, spécialiste en préparation mentale, relaxation et sophrologie, vous explique par quels moyens il est possible de contrôler ses émotions.

Mais en fait, c’est quoi une émotion  ?

Pour beaucoup, il est difficile d’identifier ce qu’est véritablement une émotion. Et figurez-vous, même les spécialistes peinent à définir correctement ce terme. Émotion, sentiment, affect, on a tendance à tout mélanger. Mais de quoi parle-t-on ?

D’une manière plus générale, l’affect « inclut tous les concepts comme les émotions, les humeurs, les sentiments, les préférences, etc » selon Bernard Rimé, chercheur et référent actuel dans le domaine. Bien que l’utilisation de ces termes reste encore floue et qu’il n’existe pas de « code de la route », les spécialistes semblent s’accorder sur quelques points.

D’après Lazarus, « l’émotion se définit comme étant une réaction psychophysiologique organisée à des relations interpersonnelles ou sociales avec l’environnement » avant que Cox n’ajoute : « l’émotion est une réaction soudaine à une situation de quelques secondes, quelques minutes ou quelques heures ». 

Pour vulgariser, une émotion regroupe tout ce genre de ressentis psychologiques mais aussi physiologiques dans la mesure où l’on va ressentir une certaine intensité à l’intérieur de notre corps. Cela peut être de la joie, de la tristesse, de la colère…

Pourquoi réagit-on différemment que le voisin ?

En fait, il existe différents types d’émotions. Il y a celles qui sont dynamisantes et d’autres désagréables qui peuvent devenir toxiques sur le long terme. En fonction de notre personnalité, de notre parcours et de notre expérience, on va avoir tendance à développer plus les unes que les autres. « C’est une sorte de câblage neurologique que l’on peut modifier avec un entraînement mental spécifique, explique Sylvain Baert. C’est comme un quotient émotionnel qui peut se travailler ». 

« Cette intelligence émotionnelle fait référence à la capacité à identifier, comprendre, gérer et exprimer nos émotions. Un sportif intelligent émotionnellement, c’est quelqu’un qui est capable de prendre conscience de ses émotions et de savoir les contrôler mais aussi de savoir capter et gérer celles des autres ». 

Comment mieux gérer ses émotions ?

Et bien oui, c’est souvent plus facile à dire qu’à faire ! Vous connaissez forcément quelqu’un qui a tendance à s’énerver davantage lorsqu’il sait qu’il est énervé, n’est-ce pas ? Ou peut-être même que cela vous est déjà arrivé. En revanche, il existe de nombreuses techniques pour appréhender plus facilement ce genre d’émotions. Idem si vous avez l’habitude de perdre tous vos moyens avant une compétition importante.

« Chaque sportif est capable de basculer consciemment ses émotions dites « négatives » en émotions agréables ». 

Plusieurs techniques, sur du long terme, vont vous permettre de recalibrer vos émotions et d’autres, plus spécifiques, peuvent être adaptées quasiment au moment T.

Le spécialiste vous guide. « Les méthodes les plus connues sont la relaxation, la sophrologie, la respiration et la cohérence cardiaque et la méditation de pleine conscience. Il faut partir sur une durée d’environ 8 semaines à raison d’une séance quotidienne de 20 minutes. Le mieux est de tester plusieurs techniques ». 

Pour des méthodes « d’urgence« , comme la veille d’une compétition par exemple, on privilégiera des techniques très efficaces et rapides de 30 secondes à 1 minute.

 « On peut utiliser la désignation des affects. Elle s’élabore en 4 étapes : on s’isole, on respire profondément et consciemment, on localise le ressenti de l’émotion dans notre corps en fermant les yeux et enfin, on va nommer mentalement l’émotion éprouvée. Par exemple, on dit « je ressens de la colère ». Une pédale de frein au niveau du cerveau va venir atténuer cette intensité émotionnelle ». Et comme pour tout, cela sera efficace en répétant l’exercice.

Il y a aussi la visualisationl’EFT (Emotional Freedom Technique) qui est une sorte de tapping avec les doigts pour venir stimuler des points clés au niveau du visage et du crâne. C’est très rapide et il permet par exemple de gérer le stress d’un sportif en 10 minutes. Idéal avant de perdre vos moyens sur la ligne de départ, non ? Mais attention, ce n’est pas une solution magique. Un entraîner régulier et progressif permet à terme d’avoir une certaine flexibilité de gestion des émotions « négatives ».

 « Il y a aussi le concept PEAR, qui signifie Pensée, Émotion, Action et Résultat. C’est comme le dialogue interne. L’idée est que l’évaluation cognitive d’une action va entraîner des émotions, qui elles-mêmes vont entraîner un comportement, propice ou non à la performance. Pour faire vite, si vous pensez à quelque chose que vous aimez bien, cela va vous procurer des émotions agréables. Et inversement », indique le spécialiste.

Le sport procure des émotions mais permet aussi d’en canaliser

Pas toujours facile, donc, de gérer sa peur, son stress, sa colère lors d’épreuves sportives, qui plus est lorsque l’enjeu est de taille. Le sport peut donc être à la fois un moyen de ressentir des émotions mais à l’inverse, il peut aussi permettre d’en gérer d’autres. C’est une sorte « d’échappatoire ».

« Généralement, quand l’on fait du sport, on recherche des émotions agréables. Cela peut effectivement être un moyen de gérer les émotions désagréables que l’on a ressenti dans la journée. C’est un bon moyen de basculer vers un bien-être », conclut Sylvain Baert.

CINQ CONSEILS POUR INSTAURER UNE ROUTINE ANTI-STRESS

Je pratique la pleine conscience

Pourquoi ne pas instaurer de bonnes habitudes dès le matin, pour bien commencer la journée ? Pour cela, on s’offre cinq minutes au lever. On peut choisir de s’étirer longuement, de lire un chapitre de son roman du moment ou encore de déguster son café au soleil. Le tout est de se concentrer exclusivement sur cette tâche, et de profiter de l’instant présent.

Pour aller un peu plus loin, on en profite pour pratiquer la respiration consciente, afin de détendre son corps et son esprit : le dos droit, les yeux fermés, inspirez et expirez par le nez pendant un moment, d’une respiration ample, douce et profonde, sans bloquer l’air dans les poumons. On s’attache uniquement à ses sensations. Il s’agit là d’une première étape, qui pourra peut-être vous mener à terme vers la méditation, véritable allié anti-stress.

JE TESTE LA COHERENCE CARDIAQUE

Vous l’aurez compris, la respiration est la clé dans la gestion de l’anxiété.

La cohérence cardiaque est une technique physiologique permettant de jouer sur cette capacité qu’a le cœur à accélérer ou ralentir. Pour cela, il s’agit de trouver un rythme de 6 respirations par minute, en comptant 5 secondes sur l’inspiration et 5 secondes sur l’expiration. Afin de maintenir cette allure, on peut s’aider d’un chronomètre ou d’une application gratuite.

Cette pratique ne nécessiterait que peu de temps pour de multiples bénéfices, puisqu’en y consacrant 5 minutes le matin, le midi et dans l’après-midi — tel un muscle que l’on travaille — on augmenterait considérablement son seuil de résistance au stress. Il faudrait ainsi l’appliquer quand une bouffée d’angoisse se fait ressentir, mais aussi quand tout va bien. Le tout, pour réguler notre système nerveux autonome, pilote automatique de notre organisme.

Née aux États-Unis il y a une vingtaine d’années, la cohérence cardiaque est issue de recherches médicales en neurosciences et en neurocardiologie. Cette technique de respiration a par la suite été popularisée en France et au Québec par le psychanalyste David Servan-Schreiber et le Dr David O’Hare.

Le principe de la cohérence cardiaque est très simple. Si le cerveau influence le cœur (par exemple, quand on a peur, les battements de notre cœur s’accélèrent), alors l’inverse est possible: le cœur peut influencer le cerveau. Une respiration profonde ralentit les battements du cœur, ce qui a pour effet d’apaiser le cerveau. Le cerveau et le cœur entrent ainsi en cohérence.

Pratiquer la cohérence cardiaque entraînerait de nombreux bienfaits: sensation immédiate de bien-être et de calme, réduction du taux de cortisol (hormone de stress), baisse de la tension artérielle, diminution des troubles du sommeil, augmentation du taux de DHEA, aussi appelée hormone de jeunesse…

TROIS FOIS PAR JOUR

La méthode a de plus l’avantage d’être simple. Il suffit d’inspirer pendant 5 secondes, puis d’expirer pendant 5 secondes, sans interruption, pendant 5 minutes, à raison de trois fois par jour.

Voilà une méthode qui avait tout pour séduire la paresseuse en moi. À peine 15 minutes par jour et aucun effort physique à fournir?

J’ai donc téléchargé l’application RespiRelax+, conçue pour pratiquer la cohérence cardiaque. Il suffit de synchroniser notre respiration sur une bulle qui monte (inspiration) et descend (expiration). Ça semble simple comme ça, mais quand notre respiration habituelle ressemble à celle d’un oiseau-mouche sous amphétamines, inspirer durant 5 longues secondes et expirer durant 5 autres secondes, c’est, euh, challengeant.

MIEUX A DEUX ?

Il est conseillé de faire une séance au réveil, une autre à l’heure du lunch et une dernière en fin d’après-midi. La séance du matin était difficile à louper, puisque je m’emparais de mon téléphone dès que le réveil sonnait.

Mais j’oubliais toujours la séance du midi ou celle de fin d’après-midi. J’ai donc programmé trois alarmes par jour. Résultat? Je sursautais chaque fois que l’alarme retentissait. Ça commence mal une séance de cohérence cardiaque quand on a des palpitations! Et comme une fois sur deux j’oubliais mon téléphone dans une autre pièce, c’est mon chum qui faisait le saut. Il était tellement exaspéré que j’ai dû changer la sonnerie, qui l’agressait trop. Il me faisait aussi la gueule quand j’appuyais sur Pause pour faire ma séance au moment le plus dramatique d’un épisode de The Resident ou The Expanse.

Comme il voyait que je persévérais et qu’il trouvait qu’il ne faisait pas preuve d’un grand soutien, il a décidé de se joindre à moi dans mon défi. On s’est assis l’un à côté de l’autre pour une séance. Il a passé les cinq minutes à zyeuter mon application pour savoir combien il restait de temps avant la fin! Inutile de spécifier que ce fut notre seule et unique séance commune.

Il s’est toutefois montré plus coopératif par la suite et a cessé de rouler des yeux chaque fois que mon alarme sonnait. Mais il oubliait au bout d’une minute que j’étais en pleine séance de respiration et il se mettait à me jaser en se demandant pourquoi je ne lui répondais pas…

MONTEE D’ANGOISSE

Et puis, au moment où j’atteignais enfin ma vitesse de croisière et où j’aurais pu commencer à ressentir des bénéfices, un de mes chats s’est enfui. À -20 °C! Je peux vous dire que mon niveau de stress a atteint des sommets, ce qui, pour une angoissée chronique comme moi, n’est pas peu dire!

C’est au moment de la disparition du chat que la cohérence cardiaque a pris le bord et que les anxiolytiques ont fait leur apparition. Mon chum et moi avons passé 19 jours à le chercher. Disons que j’ai pas mal hyperventilé durant cette période!

RESPIRER PAR LE NEZ

Je suis bien consciente que ce défi ne s’est pas déroulé dans des conditions optimales. Et que c’est la raison pour laquelle les anxiolytiques ont gagné. Je vais donc poursuivre le défi, car je crois sincèrement aux bienfaits de la cohérence cardiaque. Ça nous donnera davantage l’heure juste.


Lectures suggérées 

  • Guérir le stress, l’anxiété et la dépression sans médicaments ni psychanalyse, de David Servan-Schreiber (Pocket Évolution)
  • Cohérence cardiaque 365 – 3 fois par jour • 6 fois par minute • 5 minutes, du Dr David O’Hare (Thierry Soucar Éditions)

JE FAIS DU SPORT

Le sport est l’activité anti-stress par excellence. En effet, lorsque l’on fait de l’exercice physique, notre organisme libère des endorphines, des hormones génératrices de sensations de bien-être. Et pour cause, cette véritable drogue naturelle a une fonction anxiolytique, antalgique et anti-fatigue. Il est donc grand temps de mettre en place une routine sportive dans votre quotidien stressant.

Alors on enfile sa tenue de sport, et on se lance dans une petite séance de yoga, de renforcement musculaire ou autre. On choisit plutôt une activité pour laquelle on a de l’attrait, pour ne pas trop traîner les baskets. Au début, pas besoin d’en faire des tonnes non plus. On se donne jusqu’à ressentir une petite suée. Encore une fois, cette session doit être un moment à vous, déconnecté de tout le reste. On laisse le téléphone et les mails de côté.

J’OPTE POUR UNE ALIMENTATION ADAPTEE

L’alimentation est le moteur de notre organisme. C’est pourquoi il est conseillé de privilégier des fruits et légumes frais riches en nutriments, ainsi que des protéines végétales plutôt qu’animales, qui rééquilibrent l’acidification du corps. Les aliments généreux en magnésium (céréales complètes, chocolat noir) sont également essentiels pour favoriser la transmission de l’influx nerveux dans le cerveau.

Parfois, des carences en vitamines ou minéraux peuvent être responsables d’une baisse de régime. Si vous ressentez un gros coup de stress, pensez donc à en parler à votre médecin, qui pourra vous supplémenter en magnésium, en vitamine B6en oméga 3 ou encore en vitamine D. L’aromathérapie (huiles essentielles de ravintsara, de lavande, de petitgrain) ou les infusions calmantes (mélisse, passiflore, camomille) peuvent aussi s’avérer efficaces.

J’ESSAYE D’EVITER

  • Les excitants : le tabac, l’alcool, le café stimulent l’organisme pour mieux l’épuiser ;
  • Un usage continu de l’ordinateur : assurez-vous de faire des pauses fréquentes durant votre journée, surtout si vous êtes en télétravail ;
  • La sur-information : les actualités peuvent être grande source d’anxiété. Il est parfois préférable de regarder un journal télévisé par jour que de laisser tourner les chaînes d’information en boucle.

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