Stress

Coherent Breathing

Also known as Resonance Breathing, 5-5 Breathing

EasyWell-SupportedWestern Clinical/HRV Research
5Inhale
0Hold
5Exhale
0Hold
10 min

No pauses, smooth continuous rhythm, 6 breaths per minute

Practice this technique

Benefits

  • Maximizes heart rate variability
  • Optimizes autonomic balance
  • Reduces stress and anxiety
  • Improves emotional regulation
  • Enhances cognitive performance
  • Supports cardiovascular health

Position

  • Seated - Back Rested

    Seated - Back Rested

    Supported back, comfortable but attentive

    Recommended
  • Lying Down - Knees Straight

    Lying Down - Knees Straight

    Flat on back, legs extended

Sitting or lying down both work well for this calming practice

How to practice

  1. 1Sit or lie down in a comfortable position.
  2. 2Close your eyes and relax your body.
  3. 3Breathe in slowly through your nose for exactly 5 seconds.
  4. 4Breathe out slowly through your nose for exactly 5 seconds.
  5. 5Continue this even rhythm without pausing between breaths.
  6. 6Focus on smooth, steady breathing maintaining the 5-5 pattern.
  7. 7This creates 6 breaths per minute (optimal for HRV).

Good for

Stress managementPerformance optimizationEmotional regulationCardiovascular healthHRV trainingMeditation enhancement

Research

Evidence level: Well-Supported

  • Steffen et al. (2017)

    Frontiers in Public Health

    Breathing at individual resonance frequency (approximately 6 breaths/minute) for 15 minutes resulted in significantly higher positive mood and LF/HF HRV ratio compared to breathing at different rates

    Cited for Anxiety · Worry Building Up

  • Busch V, Magerl W, Kern U, Haas J, Hajak G, Eichhammer P. The effect of deep and slow breathing on pain perception, autonomic activity, and mood processing--an experimental study. Pain Med. 2012 Feb;13(2):215-28.

    Cited for Breathe for Your Body · Chronic Pain

Safety & cautions

  • Generally safe; people with cardiovascular disease, asthma, epilepsy or other significant conditions should seek medical advice first
  • Practise at a relaxed pace (around 5 breaths per minute). If hyperventilation or dizziness occurs, reduce practice length or stop