Coherent breathing, also known as resonant breathing, is a type of breathing that involves taking five to six breaths per minute, which results in 5.5 second inhales and exhales. Each breath should feel like a circle.

By consciously controlling the breath in this way, individuals can help regulate their autonomic nervous system, which governs involuntary bodily functions such as heart rate, blood pressure, and digestion. This can lead to a greater sense of balance and harmony within the body and mind.

Begin by:

  1. It's a good idea to put your phone into "Do not disturb" mode.
  2. If you use a health tracker, like an oura ring or apple watch, start a session and compare your HRV to your average.
  3. Create a comfortable, relaxed seated position with a straight spine.
  4. If you are using this at night, tap the sun icon to shift the theme to nightmode which will decrease the amount of blue light emitted from the screen which effects melatonin production.
  5. Tapping the sphere will start the session.
  6. Focus on breathing slowly and evenly.
  7. Inhale for 5.5 seconds, exhale for 5.5 seconds in a circular pattern.
  8. Relax your body and stay present.
  9. Start with a few minutes, then extend gradually. The length of the audio is looped to be infinite, which can be "paused" by tapping the sphere or "reset" by tapping the reset text.
  10. Remember to be patient with distractions, gently refocus on breath.
  11. Sink deep into relaxation.

Coherent Breathing