Coherent Breathing

Coherent Breathing is a gentle, rhythmic breath technique that involves inhaling and exhaling at an even pace, usually around 5 to 6 breaths per minute. This slow, steady rhythm helps bring the heart, lungs, and nervous system into coherence—a state of harmony where physiological systems sync up and operate efficiently.

Unlike techniques with holds or forceful effort, Coherent Breathing is simple and effortless. Its power lies in its rhythm: by breathing in a smooth cycle of about 6 seconds in / 6 seconds out, you encourage your autonomic nervous system to stabilize.

Continue for 5+ minutes, ideally daily.

There are no holds and no strain—the focus is on ease and regularity. You can breathe through the mouth if needed, but nasal breathing is preferred.

• Brings the nervous system into regulation
• Encourages heart rate variability (HRV) and vagal tone
• Reduces stress, anxiety, and emotional reactivity
• Increases feelings of safety, ease, and mental clarity
• Can help with insomnia, blood pressure, and burnout

This technique is backed by research and often used in clinical and therapeutic settings for emotional and physiological resilience.

Sit or lie down comfortably. Close your eyes if you like. There’s no need to breathe deeply—slow, and smooth is perfect.

Repeat for about 5 minutes, and build up to 10–20 minutes for deeper benefits.

• As a daily baseline practice for emotional resilience
• During or after stressful events or anxiety spikes
• As a warm-up or wind-down before sleep, meditation, or focus work
• For regulating blood pressure, mood, and attention
• In trauma-sensitive or therapeutic spaces where gentleness matters

This breath is about nervous system regulation, not stimulation or sedation. It’s ideal when seeking a grounded, sustainable practice without dramatic shifts in energy. Try pairing it with gentle movement.

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