Coherent breathing breathe with the bubble
Ready?
5:00
Press Start and follow the bubble: breathe in through your nose while it grows, breathe out gently while it shrinks. At 5 seconds each way that is 6 breaths a minute, the pace most used for coherent breathing, also called heart coherence or resonance breathing.
A common routine is 5 minutes, three times a day. Sit up straight with your feet on the floor and let your belly rise as you breathe in. If 5 seconds feels long, start at 4.
Questions
What is coherent breathing?
Slow, even breathing at about 6 breaths a minute. At that pace your heart rhythm rises and falls smoothly with each breath, which many people find calming.
How long and how often?
Usually 5 minutes, three times a day: morning, before lunch and late afternoon. A 3-minute session already helps when you are short of time.
Why 5 seconds in and 5 seconds out?
5 seconds in and 5 out make 6 breaths a minute. Some people are more comfortable at 4 seconds (7 to 8 breaths a minute) or 6 seconds (5 a minute): pick the pace that stays comfortable.
Can it replace treatment?
No. It is a breathing exercise, not a treatment. If you have heart, breathing or anxiety problems, talk to your doctor. Stop if you feel dizzy.
