# What is coherent breathing? Published: 2026-11-03. Updated: 2026-11-03. URL: https://steadybreathing.app/guides/what-is-coherent-breathing/ ## Short answer Coherent breathing is slow, even breathing at about 6 breaths a minute: you breathe in for 5 seconds and out for 5 seconds. A [2017 study in Frontiers in Public Health](https://pmc.ncbi.nlm.nih.gov/articles/PMC5575449/) says that heart rate and breathing synchronize at about 6 breaths a minute. Researchers call this pace "resonance frequency breathing". The exact best pace is a little different for each person. The same study says that each person's resonance rate is usually between 4.5 and 7 breaths a minute. For most people, 5 seconds in and 5 seconds out is a good place to start. The [NHS breathing exercise for stress](https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/) uses almost the same count: in for 1 to 5, out for 1 to 5, for at least 5 minutes. ## What is coherent breathing? The Short Answer | Item | Coherent breathing | | --- | --- | | Pace | About 6 breaths a minute | | One breath | 5 seconds in, 5 seconds out, no hold | | Session | At least 5 minutes (NHS) | | How often | Regularly, as part of your daily routine (NHS) | | Other names | Resonance frequency breathing, cardiac coherence, "cohérence cardiaque" | | What it changes | Heart rate rises and falls with each breath, and this swing gets larger | | What it does not do | It does not diagnose or treat a condition | ## How to do coherent breathing The steps below follow the NHS breathing exercise for stress. You can stand, sit in a chair that supports your back, or lie on a bed or a mat. 1. **Get comfortable.** Loosen tight clothes. If you sit or stand, put your feet flat on the floor, about hip-width apart. 2. **Breathe low.** Let your breath flow down into your belly as far as is comfortable. Do not force it. 3. **Breathe in for 5.** Breathe in gently through your nose. Count steadily from 1 to 5. 4. **Breathe out for 5.** Let the air flow out gently through your mouth. Count from 1 to 5 again. 5. **Do not hold.** Go straight from the in-breath to the out-breath. This gives 6 breaths a minute. 6. **Repeat for at least 5 minutes.** The NHS says that you get the most benefit when you do the exercise regularly. Use the timer on this page to keep the 5 and 5 count. A steady pacer is easier than counting in your head. If 5 seconds feels too long at first, start with 4 in and 4 out. Make the count longer over a few sessions. ## Why 5 seconds in and 5 seconds out? Your heart rate is not fixed. It goes up a little when you breathe in and goes down a little when you breathe out. Doctors call this swing "respiratory sinus arrhythmia". [Lehrer and Gevirtz (2014)](https://pmc.ncbi.nlm.nih.gov/articles/PMC4104929/) explain that the vagus nerve slows the heart mainly during the out-breath. At about 6 breaths a minute, the swing in heart rate becomes largest. A [2017 review in Breathe](https://pmc.ncbi.nlm.nih.gov/articles/PMC5709795/) says that heart rate variability and baroreflex sensitivity both peak when you slow your breathing to about 6 breaths a minute. The baroreflex is the system that keeps your blood pressure steady. The same review says that this resonant pace varies between people. For comparison, the Breathe review gives a normal resting rate of 10 to 20 breaths a minute. It defines slow breathing as 4 to 10 breaths a minute. Coherent breathing sits in the middle of that slow range. Lehrer and Gevirtz report an average resonance pace of about 5.5 breaths a minute, which is about 11 seconds for one breath. So 5 and 5 is close to the average. Your own best pace can be a little faster or slower. ## What the research shows, and what it does not Coherent breathing changes your heart rate pattern while you do it. The bigger health claims have weaker support. **One study, one session.** In the 2017 Frontiers in Public Health study, 95 college students did 15 minutes of resonance frequency breathing, breathing one breath a minute faster, or sitting quietly. The resonance group had a higher ratio of low to high frequency heart rate variability, lower blood pressure during a stress task and a better mood after the exercise. This was one session in young students. The authors say that longer-term effects are not known. **Small studies.** A [2018 systematic review](https://pmc.ncbi.nlm.nih.gov/articles/PMC6137615/) looked at 15 studies of breathing slower than 10 breaths a minute. Slow breathing generally increased heart rate variability. The results for anxiety were mixed. The authors say that the studies were small, that none was a randomized controlled trial and that the methods were too different to combine. **Blood pressure.** [NCCIH](https://www.nccih.nih.gov/health/relaxation-techniques-what-you-need-to-know) reports that a review of 17 studies found a modest drop in blood pressure with slow breathing. The studies had short follow-up and a high risk of bias. **More research needed.** The Breathe review says that there is "a dire need for further research". Heart rate variability (HRV) is a measurement, not a health result in itself. A higher number on a screen does not prove that a condition improved. Many websites claim more. You can read that coherent breathing boosts the immune system or treats a disease. The sources in this guide do not state these claims, so we do not repeat them. ## Safety and common mistakes **Do not force deep breaths.** The NHS says to breathe gently and as deep as is comfortable. Big, fast breaths can make you dizzy. **Do not hold your breath.** Coherent breathing has no hold. If you want a hold, see [box breathing](https://steadybreathing.app/guides/how-to-do-box-breathing/). **Stop if you feel worse.** NCCIH says that relaxation techniques are generally safe for healthy people. It also says that some people report more anxiety, intrusive thoughts or a fear of losing control. If this happens, stop and breathe normally. **Do not use it instead of care.** NCCIH says: "If you have severe or long-lasting symptoms of any kind, see your health care provider." If you have chest pain or think you could have a heart attack, call emergency services. Read [what to do during a panic attack](https://steadybreathing.app/guides/what-to-do-during-a-panic-attack/) for more help. **Start with belly breathing if counting is hard.** [Belly breathing](https://steadybreathing.app/guides/how-to-do-belly-breathing/) teaches you to breathe low first. Then add the 5 and 5 count. ## How Steady helps with coherent breathing Steady is a breathing timer for iPhone and iPad. It does not diagnose or treat a condition. It gives you a steady pace, so you do not need to count. - **Make a 5 – 5 program.** Open **Custom Program** in Settings. Set **Inhale** to 5 s and **Exhale** to 5 s, with no hold. See [custom programs](https://steadybreathing.app/features/custom-programs/). - **Breathe with your eyes closed.** Turn on **Vibration Feedback** or the **Audio Guide** with a male or female voice. Add background ambience if you like. See [cues and ambience](https://steadybreathing.app/features/cues-and-ambience/). - **Set the length.** Use **Timer Duration** to set a session of 5 minutes or more. - **Build a routine.** Set up to 3 **Daily Reminders**, for example morning, midday and evening. See [reminders](https://steadybreathing.app/features/reminders/). - **Track your minutes.** The Stats screen shows total minutes, sessions, streaks and your monthly goal. See [stats and badges](https://steadybreathing.app/features/stats-and-badges/). Steady also has 4 built-in programs, such as Box Breathing (4 – 4 – 4 – 4) and Relaxing Breath (4 – 7 – 8). See [breathing programs](https://steadybreathing.app/features/breathing-programs/). Some features need Steady Pro. This guide is general information, not medical advice. Talk to a doctor about symptoms. ## Frequently Asked Questions ### How many breaths a minute is coherent breathing? About 6 breaths a minute, which is 5 seconds in and 5 seconds out. A 2017 study in Frontiers in Public Health says that each person has a resonance rate, usually between 4.5 and 7 breaths a minute. ### How long should you do coherent breathing? The NHS breathing exercise for stress tells you to breathe in and out to a count of 5 and to repeat for at least 5 minutes. The NHS also says that you get the most benefit when you do it regularly, as part of your daily routine. ### Is coherent breathing the same as cardiac coherence? Yes, in most uses. Cardiac coherence (French "cohérence cardiaque") and resonance frequency breathing are other names for slow breathing at about 6 breaths a minute. Inserm says that the scientific term behind cardiac coherence is respiratory sinus arrhythmia. ### Is coherent breathing safe? NCCIH says that relaxation techniques are generally safe for healthy people. Some people report more anxiety or a fear of losing control. If you feel dizzy, stop and breathe normally. If you have severe or long-lasting symptoms, see a doctor. ## Sources - [Breathing exercises for stress](https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/). NHS. - [The Impact of Resonance Frequency Breathing on Measures of Heart Rate Variability, Blood Pressure, and Mood](https://pmc.ncbi.nlm.nih.gov/articles/PMC5575449/). Steffen PR et al., Frontiers in Public Health (2017). - [The physiological effects of slow breathing in the healthy human](https://pmc.ncbi.nlm.nih.gov/articles/PMC5709795/). Russo MA, Santarelli DM, O'Rourke D, Breathe (2017). - [Heart rate variability biofeedback: how and why does it work?](https://pmc.ncbi.nlm.nih.gov/articles/PMC4104929/). Lehrer PM, Gevirtz R, Frontiers in Psychology (2014). - [How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing](https://pmc.ncbi.nlm.nih.gov/articles/PMC6137615/). Zaccaro A et al., Frontiers in Human Neuroscience (2018). - [Relaxation Techniques: What You Need To Know](https://www.nccih.nih.gov/health/relaxation-techniques-what-you-need-to-know). National Center for Complementary and Integrative Health (NCCIH), NIH.