DEEP BREATHING EXERCISES
Coherent Breathing Trainer
Equal inhale/exhale near 0.1 Hz to amplify HRV.
Technique overview
What it is
Equal inhale and exhale at 5–6 breaths per minute (5s inhale, 5s exhale). Keep breaths quiet and small; let your belly lead. No holds. This pace aligns your heart rhythm and breath, maximizing HRV during the session.
Benefits
Highest HRV during practice. Steadies stress response and supports calm focus. Most reliable when practiced regularly. Good for training your nervous system.
When to use
Before deep work, creative sessions, or between task blocks. Daily practice (5–10 min) trains your nervous system; shorter sessions (2–3 min) help with pre-performance jitters.
When to skip
If dizzy or air-hungry, make breaths smaller or shorten the session. Avoid straining if pregnant, have cardiopulmonary disease, syncope history, or high blood pressure. If panic or strong air hunger arises, switch to a physiological sigh for faster relief.
Step-by-step
How to practice
Structured walkthrough pulled from the editorial brief.
- Total time
- 5–10 minutes
- Difficulty
- easy
- Tools
- Chair or comfortable seat, On‑screen timer or haptics, Optional heart‑rate sensor
- 1
Set posture
Sit tall, shoulders and jaw relaxed. Nasal, quiet breathing.
10–15 seconds
- 2
Choose tempo
Select 5:5 or 5.5:5.5 seconds (≈5–6 breaths/min).
as needed
- 3
Inhale
Inhale gently through the nose; low belly rises.
5–6 seconds
- 4
Exhale
Exhale quietly through the nose (or pursed lips); belly falls.
5–6 seconds
- 5
Maintain smoothness
Keep breaths small/quiet. If dizzy, reduce volume or pace.
as needed
- 6
Repeat
Continue for 5–10 minutes. Adjust tempo within 4.5–6.5 bpm by feel.
5–10 minutes
Use cases
Where it fits
Situations where this breathing cadence excels.
Pre‑deep‑work priming
Synchronize breath and heart for a calm‑alert state before demanding tasks.
5 minutes at 5–6 bpm
Between‑blocks reset
Clear residual stress and steady attention between meetings or sprints.
2–5 minutes at a comfortable rate
Pre‑performance
Lower jitters without getting sleepy before speaking, training, or competition.
2–3 minutes at 5–6 bpm
Suggested frequency
Daily, 5–10 minutes; optional 2–3 minute resets between tasks
Practice notes
Keep it gentle
Helpful reminders so the pattern stays sustainable day after day.
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
Common questions
Evidence-backed answers we hear from practitioners most often.
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.
Research & safety
What evidence says
Peer-reviewed highlights and guardrails pulled from the content brief.
Study highlights
Lehrer et al., 2003 (Psychosomatic Medicine)
10 sessions of HRV biofeedback increased resting baroreflex gain and improved pulmonary function vs control in healthy adults; large within‑session baroreflex gains observed.
Joseph et al., 2005 (Hypertension)
Breathing at 6 breaths/min increased arterial baroreflex sensitivity and reduced sympathetic activity in healthy adults.
Steffen et al., 2017 (Frontiers in Public Health)
Single session: breathing at personal resonance reduced BP reactivity during a stress task and improved mood vs control or +1 bpm condition.
Fincham et al., 2023 (Scientific Reports)
4‑week RCT: coherent breathing (~5.5 bpm, 10 min/day) did not outperform a 12‑bpm placebo on mental‑health outcomes; both arms improved from baseline.
Safety notes
- Stop if dizzy, tingly, or chest‑tight; resume with smaller/softer breaths or shorter sessions.
- Pregnancy: avoid straining; gentle, continuous breathing only.
- Cardiopulmonary disease, uncontrolled hypertension, syncope history: practice seated; keep volume low; consider clinician guidance.
- Anti‑hyperventilation cue helps: breathe quietly and shallowly; avoid big gulps of air.
Use case guides
Related patterns
Quick sessions
Short on time? Try a timed session: