What is coherent 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 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) 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 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 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 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.

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 for more help.

Start with belly breathing if counting is hard. 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.
• 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.
• 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.
• Track your minutes. The Stats screen shows total minutes, sessions, streaks and your monthly goal. See 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. Some features need Steady Pro.

This guide is general information, not medical advice. Talk to a doctor about symptoms.