Coherent breathing (resonant breathing): technique, timer and benefits

How to do Coherent Breathing

1. Sit upright on a chair or cushion, or lie down with your knees bent. Rest your hands on your thighs or belly.
2. Close your mouth and breathe through your nose. Let your shoulders and jaw relax.
3. Breathe in softly for 5 seconds, letting the belly and lower ribs widen.
4. Breathe out softly for 6 seconds, letting the belly settle. There is no pause at the top or bottom.
5. Keep the breath light and smooth: slow, but not big. You should not feel short of air or over-full.
6. Follow the ring for the 27 rounds on the timer (about 5 minutes), then breathe normally for a moment before you get up.

Coherent breathing is slow, even breathing at about five and a half breaths a minute, with no pauses or holds. It is also called resonant breathing or resonance frequency breathing, because at this pace the rhythm of the breath and the rhythm of the heart tend to move together. This page explains the coherent breathing technique, how to use the timer, the benefits research supports, how long to practise, and how it compares with box breathing.

What is coherent breathing? Meaning and origin

The term "coherent breathing" was coined by Stephen Elliott, an American breathing researcher, to describe breathing at about five breaths a minute. The psychiatrists Richard Brown and Patricia Gerbarg later used coherent breathing in their breathing programmes for stress, anxiety and trauma.

The science writer James Nestor popularised coherent breathing at a similar pace, about 5.5 seconds in and 5.5 seconds out, in his book Breath.

What is resonant breathing or resonance frequency breathing?

Resonant or coherent breathing: the names overlap. Every time you breathe in, your heart rate speeds up a little; when you breathe out, it slows. This natural swing is called heart rate variability (HRV). Researchers found that for most adults the swing is largest at around six breaths a minute or slightly fewer, their "resonance frequency". Breathing at that pace is resonance breathing. Some people have a personal resonance a little faster or slower, but 5 to 6 breaths a minute suits most.

What is heart coherence breathing?

Heart coherence breathing is a closely related idea, and heart coherence breathing benefits are described in much the same terms: slow breathing, often with attention on the chest area and a calm or grateful feeling, to produce a smooth, wave-like heart rhythm. The breathing pace is much the same.

How to use the coherent breathing timer

The timer uses a 5:6 pattern: 5 seconds in, 6 seconds out, no hold. One breath takes 11 seconds, so you breathe about 5.5 times a minute. The ring grows as you breathe in and shrinks as you breathe out, and the 3D teacher breathes with you.

• Coherent breathing for 5 minutes: keep the default 27 rounds.
• Coherent breathing for 10 minutes: set 55 rounds; 20 minutes is about 110 rounds.
• Bells, chimes and music: classic coherent breathing recordings use 2 bells, one tone for in and another for out. Here you can turn the voice off and follow the chime and ring instead, or play soft music in the background.

There is no coherent breathing app to install: this free timer works in any browser, and your sessions are saved in your practice log. For other patterns, open the breathing exercise timer.

How to do coherent breathing well

The key is slow, not big. People who try to breathe deeply at this pace often feel dizzy, because they take in more air than they need. Breathe as softly as you can while still filling for the whole 5 seconds.

• Breathe through the nose and let the belly lead, as in diaphragmatic breathing.
• Make the turn between in and out smooth, like a swing changing direction.
• If your mind wanders, bring it back to the counting or the ring. This makes it a five-minute mindful breathing practice as well.

Coherent breathing benefits: what the research says

The scientific benefits of slow breathing are better studied than most breathwork. Small trials and reviews of resonance frequency breathing, often with HRV biofeedback, suggest these benefits:

• Higher HRV. Coherent breathing raises HRV (heart rate variability) during practice, a marker of a flexible, well-regulated nervous system.
• Less stress and anxiety. Resonant coherent breathing for anxiety has shown benefits in small studies; see yoga for anxiety and yoga for stress.
• Mood. Studies of breathing programmes that include coherent breathing report improvements in depression symptoms alongside usual care.
• Blood pressure. Slow breathing may give a small drop in blood pressure; keep your medicine and see yoga for high blood pressure.

So, are breathing exercises good for you? For most people, yes. The advantages of breathing exercises like this one are that they are free, quick and low-risk. The research is still small, so treat them as support, not treatment.

Learning how to breathe correctly

How do you properly breathe in daily life? Breathe through the nose, let the belly and lower ribs move, and keep the breath quiet. Coherent breathing exercises are a simple way to learn how to breathe naturally again, because the timer sets the pace for you. The importance of breathing this way is that your breath is one of the few parts of the stress response you can change on purpose.

Many people think the health benefits of deep breathing come from big breaths. In fact the benefits of breathing deeply come mostly from breathing slowly with a relaxed belly. The health benefits of breathwork that involves holding your breath, or fast breathing, are different and less suited to beginners; coherent breathing needs no holds at all.

How many breaths a minute is normal?

The usual resting respiration for adults is about 12 to 20 breaths per minute. Respiration below 10 breaths per minute at rest, without trying, can be a medical sign worth checking, but choosing to breathe slowly for a few minutes is safe for most people. Coherent breathing halves or thirds your normal number of breaths per minute on purpose.

How long to do coherent breathing

Start with coherent breathing for 5 minutes once or twice a day. Many programmes build up to 10–20 minutes a day. Morning practice sets a calm tone; evening practice helps you wind down before sleep. Even a single five-minute breathing meditation during a stressful day can help you control breathing that has become fast and shallow.

Coherent breathing vs box breathing and other techniques

Coherent breathing vs box breathing: box breathing adds holds and feels more structured; coherent breathing is simpler and smoother. The breathing exercise 5 7 8 and the 4-7-8 method use a long hold, which some people find uncomfortable. "Breathing 5 4 3 2 1" usually refers to a grounding exercise using your five senses rather than a breath count.

Where this practice is used

Chakras: Anahata (Heart Chakra)

More breathing techniques

Breathing practices are safe for most people when done gently. Stop if you feel dizzy, anxious or short of breath, and ask your doctor first if you have heart or lung disease, high blood pressure, epilepsy or are pregnant.