Coherent breathing is a technique that involves controlling your breath to improve your well-being. The main goal of coherent breathing is to maximize your heart rate variability (HRV).
Coherent breathing influences your autonomic nervous system, encouraging your body’s “rest and digest” response.
This article explains the benefits of coherent breathing and how you can put it into practice to improve your health and manage certain conditions.
Understanding Heart Rate Variability (HRV)
Heart rate variability, or HRV, tracks the changes in the time between your heartbeats. It’s a way of measuring how well your body adapts to stress and bounces back after something challenging happens.
HRV is linked to the autonomic nervous system, which controls the things your body does without you even thinking about them, like breathing and heart rate.
The autonomic nervous system has two main modes: “fight or flight” (sympathetic) and “rest and digest” (parasympathetic). When you’re stressed, your body goes into “fight or flight.” When you’re relaxed, you’re in “rest and digest.”
If you have a higher HRV, that usually means you’ve got a good balance between the two modes. Your body can handle stress and relax when it needs to.
The mechanics of coherent breathing
What is coherent breathing?
Coherent breathing is a type of controlled breathing you do on purpose at a set rate, often around 5 to 6 breaths each minute.
How does coherent breathing affect heart rate variability (HRV)?
The speed of your breathing affects your heart rate. Slow, deep breathing can increase your HRV.
When you breathe slowly and deeply, you stimulate your vagus nerve, which helps you relax.
Finding your resonant frequency
Your “resonant frequency” is the breathing rate that gives you the most HRV benefits. An app or wearable device with HRV biofeedback can help you find it. You can also take a resonant frequency test.
What are the benefits of coherent breathing?
Coherent breathing is associated with a number of benefits, including:
Stress Reduction and Emotional Regulation
Coherent breathing can promote relaxation by activating your parasympathetic nervous system, sometimes called the “rest and digest” system, much like the effects of using meditation music to lower anxiety and improve your mood.
Applications for Specific Conditions
Coherent breathing may be helpful if you have a condition that limits your energy. It can help you manage your health and avoid overdoing it.
In one study, people with Long COVID improved after practicing coherent breathing for 4 weeks.
Improved Physiological Function
Coherent breathing may help you sleep better and lower your blood pressure.
How do I do it?
Coherent breathing is easy to learn and practice.
- Find a quiet space where you won’t be disturbed, and sit or lie down in a comfortable position.
- Focus on taking slow, deep breaths, inhaling for the same amount of time as you exhale.
There are also tools to help you. Many free breathing apps can guide you through breathing exercises and track your HRV. You can also get wearable devices that track your HRV.
Try to practice coherent breathing for 10 minutes each day.
Frequently Asked Questions
Does coherent breathing increase HRV?
Yes, coherent breathing, also known as resonance frequency breathing, is a technique specifically designed to increase heart rate variability (HRV). By breathing at a rate that resonates with your body’s natural rhythms, you can enhance the synchronization between your heart, lungs, and brain, leading to improved HRV.
What is the coherence score of HRV?
The coherence score in HRV analysis reflects the degree of synchronization between different physiological systems, particularly the respiratory and cardiovascular systems. A higher coherence score generally indicates a more balanced and efficient interaction between these systems, often associated with improved emotional regulation, stress resilience, and overall well-being.
What is the breathing rate for HRV?
The ideal breathing rate for maximizing HRV through coherent breathing is typically around 6 breaths per minute, or approximately 5 seconds for inhalation and 5 seconds for exhalation. However, the exact rate may vary slightly from person to person, as individual resonance frequencies can differ. Experimentation and biofeedback can help determine your optimal breathing rate.
What is the best breathing pattern for HRV?
The best breathing pattern for enhancing HRV involves slow, deep, diaphragmatic breathing. This means breathing from your belly rather than your chest, allowing for fuller lung expansion and increased vagal nerve stimulation. Combining this breathing pattern with a resonant frequency (around 6 breaths per minute) can yield the most significant improvements in HRV and overall health.
Putting It All Together
Coherent breathing may help improve your heart rate variability, reduce your stress levels, and improve your overall well-being, similar to the effects of chakra meditation. It’s a simple technique that’s worth exploring to see if it can improve your health.
Like any new habit, it takes time and practice to master. But stick with it, and you may be surprised at the benefits you experience.