Coherent Breathing: Balance Your Nervous System
Find balance with guided coherent breathing. Smooth rhythm, equal breaths, and full-body calm (a.k.a. Coherence 5.5 breathing).
Coherent breathing is often called the "gold standard" of breathing exercises. It’s not about holding your breath or forcing air out—it’s about finding a perfect, rhythmic flow that syncs your heart, lungs, and brain.
How to Do Coherent Breathing
The goal is to breathe at a rate of roughly 5 to 6 breaths per minute. For most adults, this means a count of roughly 5 to 6 seconds in, and 5 to 6 seconds out.
- Sit comfortably: Keep your spine straight but relaxed.
- Inhale (5.5 seconds): Breathe in gently and smoothly through your nose. Do not pause at the top.
- Exhale (5.5 seconds): Let the breath flow out gently. Do not pause at the bottom.
- Continuous Flow: Imagine your breath is a circle or a wave—continuous motion with no stops.
Practice Coherent Breathing
You can practice this technique right now with our guided visual and audio session.
Benefits of Coherent Breathing
This technique is scientifically shown to maximize Heart Rate Variability (HRV), a key indicator of health and resilience.
- Balances the Nervous System: It brings the sympathetic (alert) and parasympathetic (calm) branches of your nervous system into equilibrium.
- Reduces Anxiety and Depression: Studies suggest regular practice can significantly lower symptoms of mood disorders.
- Improves Sleep: The rhythmic nature is naturally soothing, making it a great pre-sleep ritual.
When to Use It
Coherent breathing is less of a "tactical" fix and more of a "maintenance" practice.
- Daily Practice: Try 10-20 minutes a day to build long-term resilience.
- During Commutes: Use the travel time to regulate your system (eyes open, of course!).
- While Waiting: Instead of scrolling your phone, practice a few cycles while waiting in line or for an appointment.
Frequently Asked Questions
Why 5.5 seconds? Research indicates that for most adults, the "resonant frequency" of the cardiovascular system is around 5.5 to 6 breaths per minute. Breathing at this rate maximizes efficiency.
Do I need a timer? It helps! Counting 5.5 seconds precisely in your head is hard. Using a visual pacer or audio guide (like in the Brizzy app) makes it much easier to lock into the rhythm.
Is it okay if I can't reach 5.5 seconds yet? Yes. Start with 4 seconds in, 4 seconds out. Gradually lengthen the breath as you get more comfortable. The smooth, continuous rhythm is more important than the exact length.