DEEP BREATHING EXERCISES
Coherent Breathing Trainer
Equal inhale/exhale near 0.1 Hz to amplify HRV.
Benefit
Max HRV amplitude
Breathing ~5–6 bpm often maximizes RSA and baroreflex effects during practice.
Benefit
Steadier stress response
Can reduce blood‑pressure reactivity to stressors in lab settings.
Benefit
Focus friendly
Equal, quiet pacing supports sustained attention without drowsiness.
Practice notes
Helpful reminders so the pattern stays gentle and sustainable.
Smooth, not deep
Keep breaths small/quiet to avoid over‑breathing. If light‑headed, make inhales gentler or shorten the session.
Pick a starter tempo
Try 5:5 s or 5.5:5.5 s (≈5–6 bpm). Adjust within 4.5–6.5 bpm to find your comfortable zone.
Time box it
Begin with 5 minutes. Add another 5 if it still feels easy and calm.
FAQ
What makes coherent breathing different from other slow‑breathing patterns?
Coherent breathing deliberately targets ~0.1 Hz, where heart‑rate and blood‑pressure oscillations resonate. This often yields the largest HRV amplitude and stronger baroreflex engagement than other rates. Reviews and lab studies show immediate increases in HRV and baroreflex markers at ~5–6 breaths/min. Individual optima vary (roughly 4.5–6.5 breaths/min), so slight adjustments (e.g., 5.0 vs 5.5 s) can matter. If you just want calm, any comfortable slow pace helps; for maximal HRV amplitude, coherent is a strong default.
Does coherent breathing improve mental health outcomes?
A large randomized, placebo‑controlled trial found coherent breathing (~5.5 breaths/min, ~10 min/day for 4 weeks) did not outperform a well‑designed paced‑breathing placebo (12 breaths/min) on mental‑health and wellbeing outcomes, though both groups improved from baseline. Meta‑analyses of HRV biofeedback and breathwork more broadly show small‑to‑moderate benefits on stress, anxiety, and depressive symptoms with practice. Expect modest subjective gains; the physiological HRV boost is robust during sessions.
How do I find my best rate?
Most people sit between 4.5–6.5 breaths/min. Start at 5:5 or 5.5:5.5 seconds. If it feels strained, drop to 5:5 or 4.5:4.5; if it feels too easy, try 6:6. In clinics, practitioners assess resonance by testing several rates while monitoring HRV and heart‑breath phase synchrony. Resonance can drift across days, so treat the number as a range, not a fixed target.
Is there a risk of over‑breathing or low CO₂?
Yes—novices sometimes ventilate too much when breathing slowly. Signs: dizziness, tingling, chest tightness. Fixes: smaller, quieter breaths; keep jaw/shoulders relaxed; shorten sessions. Brief anti‑hyperventilation instructions or capnometry (if available) help maintain normal CO₂. If symptoms persist, switch to shorter sessions or another pattern.
How long and how often should I practice?
For performance/focus, 5 minutes pre‑task works well. For training effects (resting HRV, baroreflex markers), aim for 5–10 minutes most days for several weeks. Evidence suggests repeated practice outperforms occasional, very short sessions. Combine coherent breathing with good sleep, activity, and light exposure for best results.