How to do coherent breathing
Coherent breathing, also called resonance or resonant breathing, means breathing evenly at about 5 to 6 breaths a minute, for example 5.5 seconds in and 5.5 seconds out. At this pace, the small rise and fall in heart rate that comes with each breath gets much larger, which is the basis of heart rate variability (HRV) biofeedback.
- Sit comfortably with your back supported, or lie down.
- Breathe in gently through your nose for about 5 or 6 seconds.
- Breathe out gently through your nose for the same length.
- Keep each breath small and smooth, with no holds and no pushing.
- If the pace feels too slow, use 5 in and 5 out, or 4 in and 6 out. Both are 6 breaths a minute.
- Continue for 5 to 10 minutes if you can, then breathe normally.
How to use this timer
- 5.5 in and 5.5 out is about 5.5 breaths a minute. 5-5 and 4-6 are exactly 6. In biofeedback research the best pace differs a little from person to person, usually close to 6 breaths a minute.
- The voice counts whole seconds. In the 5.5-second steps, the last half second is quiet before the next step begins.
- Keep each breath soft. Slow does not mean big, and very big breaths can make you lightheaded.
- The voice and the mini player keep going if you open another page. Pause or end the session from the player at the bottom of the screen.
When to use it
- As a daily slow-breathing habit, for 5 to 10 minutes.
- To settle down in the evening or before sleep.
- If you are trying HRV biofeedback and want a steady pacer.
Go easy, or ask your doctor first, if
- You feel lightheaded, or tingling in your hands or around your mouth (signs of over-breathing: make the breaths smaller, or stop and breathe normally)
- Slowing down makes you feel air hungry or more anxious (use the shorter counts)
- Epilepsy (over-breathing can trigger some kinds of seizures, so keep the breaths soft and ask your doctor if unsure)
- High blood pressure (keep following your treatment plan; slow breathing does not replace it)
Stop and breathe normally if you feel dizzy, short of breath or anxious.
Questions
What is coherent breathing?
Breathing evenly at about 5 to 6 breaths a minute, often 5 to 6 seconds in and the same out, with no holds. It is also called resonance or resonant breathing.
Why about 6 breaths a minute?
Heart rate rises slightly on each inhale and falls on each exhale. Research on heart rate variability biofeedback finds these swings are largest at around 6 breaths a minute for most adults, which is why that pace is used.
What does the research show?
A systematic review found slow breathing is linked with higher heart rate variability and with feeling more relaxed, but the studies varied widely and were mostly short. NCCIH reports a review in which slow breathing led to a modest drop in blood pressure, from short studies of varying quality. It is not a treatment: if you have high blood pressure, keep following your treatment plan.
How long should I practice?
Five to 10 minutes is a common session. Harvard Health suggests 5 to 10 minutes of belly breathing several times a day. If you are new to it, start with 3 minutes and add time when the pace feels easy.
Does the timer work with my eyes closed?
Yes. With the voice on, it calls each step and softly counts the seconds, so you don't need to watch the screen. Choose "Tone" for a short sound instead, or "Silent" to follow the shape only.
Sources
- Lehrer and Gevirtz, Heart rate variability biofeedback: how and why does it work? (Frontiers in Psychology, 2014) (opens in a new tab)
- Zaccaro et al., How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing (Frontiers in Human Neuroscience, 2018) (opens in a new tab)
- NCCIH: Relaxation Techniques: What You Need To Know (opens in a new tab)
- Harvard Health Publishing: Learning diaphragmatic breathing (opens in a new tab)