Coherent breathing

How to do it

Sit comfortably and let your shoulders drop. You don't need to breathe deeply. Slow and easy is the goal.

1. Breathe in gently through your nose for five counts.
2. Without pausing at the top, breathe out for five counts.
3. Without pausing at the bottom, turn straight into the next breath in.
4. Keep the breath quiet. Someone sitting next to you shouldn't be able to hear it.

Keep going for two minutes, or longer if you like. Some people build up to ten or twenty minutes as a daily practice.

The details. In 5, out 5, no holds. One round takes 10 seconds, so you breathe about six times a minute. Also called resonance breathing or resonant breathing.

Getting used to it

Five counts feels slow.

Most of us breathe 12 to 20 times a minute, so six takes some adjusting. Start at four in, four out, and slow down as it gets comfortable.

You feel short of breath.

You're probably taking in too much air. Take smaller, gentler breaths. Coherent breathing is slow, not deep.

You keep pausing at the top.

Most people do. Think of the breath as a wave or a swing, always moving, turning around without stopping.

It feels like nothing is happening.

That's often how it works: quietly. After a few minutes, notice whether your shoulders have dropped or your thoughts have slowed.

When to use it

Because it has no holds, coherent breathing works almost anywhere, including places where you'd rather not look like you're doing a breathing exercise.

• A few quiet minutes to start or end your day
• On a commute, a walk, or a train ride
• In a waiting room before an appointment
• When you're stressed but holding your breath makes you more anxious
• Any time you want a calming habit you can build on

Why six breaths a minute

Your heart speeds up a little each time you breathe in and slows down each time you breathe out. At around six breaths a minute, that rise and fall lines up with your body's own blood pressure rhythm, and the swings in heart rate get as large and regular as they can. Those bigger, steadier swings are a sign of a nervous system that's flexible and good at recovering from stress.

Breathing at this pace is the heart of a technique called heart rate variability biofeedback, which researchers have studied for decades for stress, anxiety, low mood, and more.

Everyone's ideal pace is a little different, usually somewhere between four and a half and seven breaths a minute. Six is a good place to start.

Make it yours

Start shorter.

Try four in, four out for a week, then move to five.

Lengthen the breath out.

For something a bit more calming, 4-6 breathing keeps the same easy rhythm with a slightly longer breath out.

Make it a habit.

Pair it with something you already do every day, like your first coffee or brushing your teeth.

Questions people ask

Other calming patterns

Read the guide to breathing for anxiety · See all eight patterns