Practice · Breath
Coherent Breathing
Coherent breathing is slow, even breathing at about five to six breaths per minute, a rhythm associated with higher heart rate variability and a calmer nervous system.
How it works
Breathe in through the nose for about five seconds and out for about five seconds, smoothly and without holding, for five to twenty minutes. Many people use a timer or app at first, then learn the rhythm by feel.
At this pace breathing, heart rhythm and blood pressure tend to fall into a synchronized wave, which is why it is a cornerstone of heart rate variability (HRV) training.
Who it's for
Almost anyone who wants a simple, quiet way to settle stress, before a hard conversation, a presentation or sleep. It needs no equipment and can be practiced in a meeting without anyone noticing.
Facilitators in Breath
On the map
Coherent Breathing belongs to the Breath dimension of the Holotropic Map of Human Experience.
Related practices: Wim Hof Method, Somatic Experiencing, Holotropic Breathwork
Where are you on the map?
See which dimensions are already alive in you and which are still open.
Map Yourself