Deep Breathing Exercise
5 minute breathing exercise
Five minutes is where breathing exercises start to produce deep, lasting effects. Coherent breathing at 5-6 breaths per minute maximizes your heart rate variability (HRV), reduces stress hormones, and creates measurable physiological calm.
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Coherent breathing: 5 seconds in, 5 seconds out, no holds. About 30 cycles in 5 minutes.
The pattern
Coherent breathing for HRV optimization.
- Inhale for 5 seconds (through nose)
- Exhale for 5 seconds (through nose or mouth)
- No holds—continuous flow
- 6 breaths per minute = ~30 breaths in 5 minutes
- Adjust to 4-6 seconds if 5 feels too long/short
What happens in 5 minutes
Five minutes of coherent breathing produces measurable changes in your body and brain:
- •Heart rate variability increases: HRV—the variation between heartbeats—rises significantly. Higher HRV indicates a more flexible, resilient nervous system.
- •Stress hormones decrease: Cortisol and adrenaline levels start falling within the first few minutes of slow breathing.
- •Blood pressure drops: The vagus nerve activation causes blood vessels to relax and blood pressure to decrease.
- •Brain waves shift: Your brain moves toward alpha wave patterns associated with calm alertness and creativity.
- •Muscle tension releases: As your nervous system calms, chronic tension in shoulders, jaw, and back begins to release.
Why coherent breathing for 5 minutes
Coherent breathing (5-6 breaths per minute with equal inhale and exhale) is ideal for longer sessions because it's sustainable. Unlike techniques with breath holds, you can maintain coherent breathing for 5, 10, or even 20 minutes without fatigue or discomfort.
This breathing rate—around 0.1 Hz—happens to match the natural resonance frequency of your cardiovascular system. When you breathe at this rate, your heart rate, blood pressure, and breathing rhythms synchronize, creating a state of “coherence” that maximizes the benefits of the practice.
Five minutes is the minimum duration where HRV training effects become significant. While 1-2 minute exercises provide quick resets, 5+ minutes is where you start building lasting changes in your nervous system's baseline resilience.
Best times for 5 minute sessions
- •Morning routine: Start your day with 5 minutes of coherent breathing to set a calm, focused baseline before demands begin.
- •Pre-performance: Before important meetings, presentations, or challenging conversations—5 minutes to arrive centered.
- •Post-workout: After exercise, 5 minutes of coherent breathing accelerates recovery and returns your nervous system to baseline.
- •Lunch break reset: Prevent afternoon stress accumulation with a midday breathing break.
- •Evening wind-down: 5 minutes before bed improves sleep quality by transitioning your nervous system to rest mode.
Frequently asked questions
What's the best 5 minute breathing exercise?
Coherent breathing at 5-6 breaths per minute is ideal for 5-minute sessions. Breathe in for 5 seconds, out for 5 seconds, with no holds. This rate maximizes heart rate variability (HRV) and creates deep, sustainable relaxation. About 30 breath cycles fit in 5 minutes.
What happens to your body in 5 minutes of breathing?
In 5 minutes of slow breathing: heart rate drops measurably, blood pressure decreases, cortisol (stress hormone) levels begin falling, heart rate variability increases, and brain waves shift toward relaxed alpha patterns. You'll also notice calmer thoughts and reduced muscle tension.
Is 5 minutes of breathing enough for stress relief?
Yes, 5 minutes is the minimum duration for meaningful stress relief and HRV training benefits. Research shows that 5 minutes of coherent breathing produces significant improvements in autonomic nervous system balance. For maximum benefit, aim for 10-20 minutes, but 5 minutes daily is better than longer sessions done inconsistently.
Should I use coherent breathing or 4-7-8?
Coherent breathing is better for 5-minute sessions because it's easier to sustain—no breath holds that can become tiring. 4-7-8 is more intense and works better for shorter sessions (1-2 minutes) or specifically for sleep. For general stress relief and HRV training, coherent breathing is the better choice.
Can I do 5 minute breathing exercises daily?
Absolutely—daily practice is where the real benefits emerge. Research shows that consistent daily practice of coherent breathing produces cumulative improvements in baseline stress resilience, emotional regulation, and HRV that persist even when you're not actively practicing.
What if I need shorter or longer sessions?
For quick resets, try our 1-minute or 2-minute exercises. For deeper HRV training, extend to 10-20 minutes using the coherent breathing app.
HRV training
5 minutes at resonance frequency builds measurable stress resilience over time.
Sustainable
Coherent breathing with no holds—easy to maintain for 5+ minutes.
Daily practice
5 minutes daily beats 30 minutes once a week.
More options
Different time or goal? Try these: