ChillSleep
Breathing

Coherent Breathing

A perfect 5-second rhythm that synchronizes your heart, breath, and brain waves

10-20 minutes

Coherent breathing involves breathing at a rate of 5 seconds in and 5 seconds out, which equals 6 breaths per minute. This specific rhythm maximizes heart rate variability and creates a state of physiological coherence throughout the body.

How To Do It

  1. 1

    Sit or lie in a comfortable position with your spine naturally aligned.

  2. 2

    Close your eyes and relax your shoulders, jaw, and face.

  3. 3

    Inhale gently through your nose for 5 seconds.

  4. 4

    Exhale smoothly through your nose or mouth for 5 seconds.

  5. 5

    Keep the breath gentle and effortless — no strain or forcing.

  6. 6

    Continue for at least 10-20 minutes for maximum benefit.

The Science Behind It

Research shows that breathing at 6 breaths per minute (5 seconds in, 5 out) optimizes heart rate variability and synchronizes respiratory, cardiovascular, and autonomic nervous systems. This state of "coherence" has been shown to improve emotional regulation and sleep quality.

Tips

  • Use a timer or metronome app set to 6 breaths per minute if helpful.

  • This works best as a daily practice 20 minutes before bedtime.

  • Combine with gentle background music at 60 bpm for enhanced effects.

Best For

Evening wind-downAnxiety reliefSleep quality

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