Coherent breathing: the slow, even breath, explained

Most of us breathe somewhere between 12 and 20 times a minute without thinking about it. Coherent breathing slows that right down, to around five or six breaths a minute, and keeps the in-breath and out-breath the same length.

There are no holds and nothing to count beyond a steady rhythm, which makes it one of the gentlest breathing techniques to learn.

How to do it

Sit comfortably with your back supported. Breathe through your nose if you can, letting your belly rise and fall.

1. Breathe in for about 5.5 seconds. Breathe in slowly and smoothly through your nose for a count of five or six.
2. Breathe out for about 5.5 seconds. Without pausing, breathe out just as slowly for the same count.
3. Keep it smooth. Let one breath flow into the next with no hold at the top or bottom. Don't force the breath to be big; slow matters more than deep.
4. Continue for one to five minutes. Start with a minute. With practice, five to ten minutes at a time is common.

Why around 5.5 breaths a minute?

Your heart rate naturally speeds up a little as you breathe in and slows as you breathe out. At a slow pace of roughly six breaths a minute, these swings line up with the body's blood-pressure reflex and become as large as they get. Researchers call this the resonance frequency; on average it sits close to 5.5 breaths a minute [1].

What the research says

A systematic review of slow breathing (fewer than 10 breaths a minute) found consistent increases in heart rate variability and parasympathetic activity. Results for anxiety and relaxation were more mixed: some studies found benefits and others found no significant change [2]. Most of the studies were small, so the honest summary is that slow breathing reliably changes your body's stress response, and many people find it calming, but it isn't a guaranteed fix for anxiety.

When it's worth using

• Winding down: before sleep, or after a stressful day.
• As daily practice: a few minutes a day makes it easier to use when you actually need it.
• If breath holds feel uncomfortable: coherent breathing has none.

In MoodFire

This is the rhythm MoodFire's Breathe tool uses: an animation that expands and contracts at an even 5.5-second pace with no holds, plus gentle haptics so you can follow along with your eyes closed. Sessions start at one minute, with three- and five-minute options.

Common questions

Is coherent breathing the same as resonance breathing?

Yes, the terms are used for the same idea: slow, even breathing at around five to six breaths a minute. Strictly, each person's resonance frequency differs slightly, but 5.5 to 6 breaths a minute is close for most adults.

Do I need to breathe deeply?

No. Slow and smooth matters more than big. Breathing too deeply can leave you lightheaded; if that happens, make the breaths smaller.

How is it different from box breathing?

Box breathing adds two breath holds and uses equal counts of four. Coherent breathing has no holds and is slightly slower.