Resonant Breathing
Resonant breathing (also called coherent breathing) is a technique where you breathe at a steady rate of about 5–6 breaths per minute, which may help optimize heart rate variability and promote a balanced, calm state.
How to Do It
- 1Sit comfortably with your back straight.
- 2Inhale slowly through your nose for 5–6 seconds.
- 3Exhale slowly through your nose for 5–6 seconds.
- 4Continue at this steady pace without pausing between breaths.
Timing
Recommended duration: 5–20 minutes
Cycle length: 10–12 seconds per cycle (5–6 breaths per minute)
Inhale 5s · Exhale 5s
Benefits
- ✓May improve heart rate variability (HRV), a marker of stress resilience.
- ✓Some research links coherent breathing to reduced anxiety and improved mood.
- ✓Simple rhythm — no complex counting or breath-holding.
- ✓Can be a foundation for a daily breathing practice.
When to Use
- •As a daily practice for general well-being.
- •When transitioning between work tasks.
- •Before creative or focused work.
- •Anytime you want to feel more centered.
Cautions
- ⚠This is not medical advice. Consult a professional if you have heart or respiratory conditions.
- ⚠If the pace feels too slow, start faster and gradually slow down.
- ⚠Not intended as treatment for any medical condition.
Frequently Asked Questions
What is the ideal breathing rate for resonant breathing?
About 5–6 breaths per minute (inhale ~5 seconds, exhale ~5 seconds). The exact optimal rate varies by individual — some find 5.5 breaths per minute ideal.
What is heart rate variability (HRV)?
HRV is the variation in time between heartbeats. Higher HRV is generally associated with better cardiovascular health and stress resilience. Resonant breathing may help improve HRV.
How long should I practice resonant breathing?
Research studies typically use sessions of 10–20 minutes. Even 5 minutes can provide benefits. Consistency matters more than session length.
Is coherent breathing the same as resonant breathing?
Yes. The terms are interchangeable. "Resonant" refers to the resonant frequency of the cardiovascular system at this breathing rate.
Related Techniques
Box Breathing
Box breathing is a four-step technique where you inhale, hold, exhale, and hold again for equal counts, forming a "box" pattern that may help reduce stress and sharpen focus.
Extended Exhale Breathing
Extended exhale breathing is a technique where you make your exhale longer than your inhale, typically in a 1:2 ratio, to stimulate the vagus nerve and promote a calm state.
Breathing Exercises for Focus
Breathing exercises for focus use balanced, rhythmic patterns to calm mental chatter and increase alertness, creating a state of relaxed concentration.
Breathing Exercises for Anxiety
Breathing exercises for anxiety use controlled inhale-exhale patterns to activate the parasympathetic nervous system, which may help reduce anxious feelings, lower heart rate, and promote a sense of calm.