If you’re looking for a simple way to reduce stress and improve your overall well-being, you might consider trying coherent breathing. It’s an easy self-regulation tool that’s available to almost everyone.
Breathwork practices are becoming increasingly popular as people discover the impact they can have on both mental and physical health. One of these practices is coherent breathing, sometimes referred to as resonance frequency breathing.
This article provides a comprehensive overview of coherent breathing, including how it works, what benefits it provides, how to practice it, and what its limitations are.
Coherent Breathing is a trademarked name, but the breathing technique itself is widely accessible and is sometimes referred to as resonance frequency breathing.
What is coherent breathing, anyway?
Coherent breathing is a specific breathing technique where you take slow, deep, regular breaths at a rate of about six breaths per minute. That means inhaling for about six seconds, and then exhaling for about six seconds.
Your natural breathing rate is usually faster than that—around 12 to 20 breaths per minute, or inhaling and exhaling in two to three seconds.
The goal of coherent breathing is to sync your breathing with your heart rate variability (HRV) to create what’s called a state of “physiological coherence.” Physiological coherence is when your body’s systems are working together efficiently, and it’s been linked to better well-being.
How Coherent Breathing Works: The Physiology
Coherent breathing isn’t just about taking deep breaths; it’s about tapping into your body’s natural systems to promote relaxation and well-being. Let’s look at the physiology behind it:
The Role of the Autonomic Nervous System (ANS)
Your autonomic nervous system (ANS) is like your body’s autopilot, controlling things you don’t consciously think about, like heart rate, digestion, and breathing. The ANS has two main branches:
- The sympathetic nervous system: This is your “fight-or-flight” system, kicking in when you’re stressed or feel threatened. It speeds up your heart rate, tenses your muscles, and prepares you for action.
- The parasympathetic nervous system: This is your “rest-and-digest” system, responsible for calming you down, slowing your heart rate, and promoting relaxation.
Coherent breathing helps shift the balance from the sympathetic to the parasympathetic nervous system. By slowing your breathing, you’re telling your body it’s safe to relax, reducing stress and promoting a sense of calm.
The Vagus Nerve Connection
The vagus nerve is a major player in the parasympathetic nervous system. It’s like a superhighway that connects your brain to many organs, including your heart, lungs, and digestive system.
Coherent breathing stimulates the vagus nerve. Deep, slow breaths activate vagal nerve fibers, sending signals to your brain that promote relaxation. The vagus nerve then helps regulate heart rate, digestion, and even your mood.
Impact on the Brain
Coherent breathing also affects your brain directly. It influences brain areas involved in emotional regulation, like the amygdala, which is responsible for processing emotions like fear and anxiety.
Some research suggests that coherent breathing can increase levels of GABA (gamma-aminobutyric acid) in the brain. GABA is a neurotransmitter that has anti-anxiety effects.
Coherent breathing may also help reduce levels of cytokines, which are molecules linked to inflammation and stress. This further contributes to a sense of calm and well-being.
What are the benefits of coherent breathing?
Regular coherent breathing may benefit your mental, emotional, physical, and cognitive health. However, researchers are still working to understand exactly how coherent breathing affects your body.
Mental and Emotional Benefits
Coherent breathing may help you to:
- Reduce stress and relax.
- Manage anxiety.
- Improve your mood and emotional regulation.
Some studies have shown that coherent breathing could help with low mood, insomnia, and even post-traumatic stress disorder (PTSD).
Physical Benefits
Coherent breathing is associated with the following physical benefits:
- Lower blood pressure.
- Reduced inflammation, possibly by reducing cytokines, which are inflammatory molecules.
- Improved sleep quality.
Cognitive Benefits
Coherent breathing may also improve your focus, concentration, and mental clarity.
Again, more research needs to be done before we fully understand the benefits of this breathing technique, but these early results are promising!
How to practice coherent breathing
Coherent breathing can be done practically anywhere, and it doesn’t require special equipment. Here’s how to do it:
Preparation
- Find a comfortable position, either sitting or lying down.
- You can close your eyes if you like, but it’s not required.
Breathing technique
- First, just focus on your natural breathing to get a sense of your baseline.
- Then, consciously begin to breathe in for a count of 4 and out for a count of 4.
- As you get used to this, gradually increase to a 6-second inhale and a 6-second exhale, or whatever feels comfortable for you. The key is to make the inhale and exhale the same length.
- As you breathe, make sure you’re breathing deeply from your diaphragm (belly breathing). You can tell if you’re doing it right if your belly rises and falls as you breathe.
Duration and frequency
- Start by practicing for just a few minutes per day.
- As you get more comfortable, gradually increase the duration to 15 to 20 minutes.
- Practice regularly to get the most benefits.
Tips for success
- Focus on your breath and try to avoid distractions.
- Use a timer or app to help you keep track of your breathing and the time.
- Be patient and persistent. It may take time to experience the full benefits of coherent breathing.
Troubleshooting and Limitations
Coherent breathing isn’t always a walk in the park. You might run into some snags along the way, and it’s important to know its limits. Here are a few things to keep in mind:
Common Issues
Some people find it hard to slow their breathing down. Your mind might wander, or you might feel distracting sensations in your body. If you start feeling lightheaded or dizzy, slow your breathing down.
When Coherent Breathing Might Not Be Enough
Let’s be real: coherent breathing isn’t a cure for everything. Think of it as one tool in your wellness toolbox, not the entire toolbox itself. It’s great for managing stress and promoting relaxation, but it’s not a substitute for professional medical or mental health care.
If you’re struggling with serious mental or physical health problems, please reach out to a qualified healthcare provider.
Contraindications
While generally safe, coherent breathing may not be suitable for everyone. If you have certain respiratory conditions, check with your doctor before trying it. They can help you determine if it’s right for you and offer guidance on how to practice safely.
Frequently Asked Questions
What is coherent breathing?
Coherent breathing, also known as resonance breathing, is a specific breathing technique aimed at optimizing heart rate variability (HRV) and promoting a state of physiological coherence. It typically involves breathing at a rate of around 5 to 6 breaths per minute, with equal inhalation and exhalation times. It’s a gentle, controlled way to calm the nervous system.
What is the difference between coherent breathing and resonance breathing?
The terms “coherent breathing” and “resonance breathing” are often used interchangeably to describe the same breathing technique. Both refer to breathing at a rate that maximizes heart rate variability and promotes a state of physiological coherence. Some practitioners may use one term over the other, but the underlying principle remains the same: slow, controlled breathing to optimize the body’s natural rhythms.
What is 5 minutes of coherent breathing?
Practicing “5 minutes of coherent breathing” simply means engaging in the coherent breathing technique for a duration of 5 minutes. This involves finding a comfortable position, setting a timer, and breathing at a rate of approximately 5 to 6 breaths per minute (e.g., inhaling for 5 seconds and exhaling for 5 seconds) for the entire 5-minute period.
How often should I do coherent breathing?
The frequency of coherent breathing practice depends on individual needs and preferences. Some people find it beneficial to practice coherent breathing daily, while others may do it several times a week or only when feeling stressed or anxious. Even a few minutes of coherent breathing can make a difference. Experiment and find a frequency that works best for you.
To conclude
Coherent breathing is a simple technique that can bring enormous benefits to your mental and physical health, similar to how a 3 minute meditation can lower blood pressure and reduce stress. It can help you regulate your nervous system, lower your blood pressure, and reduce your stress levels.
I encourage you to experiment with coherent breathing. There’s no special equipment needed, and you can do it anywhere at any time. Start with just a few minutes a day and gradually increase the duration as you become more comfortable with the technique.
Consistency is key. You may not notice a significant difference right away, but with regular practice, coherent breathing can become a valuable tool for managing stress and improving your overall well-being.
Remember that coherent breathing is not a substitute for medical or mental health care. If you have concerns about your health, talk with your doctor or a qualified mental health professional.