Coherent Breathing with Equal Inhale/Exhale

A rhythmic breathing practice to synchronize the cardiovascular and respiratory systems, promoting autonomic nervous system balance.

Integrative Breathwork / Stress Reduction · Developed and popularized by Stephen Elliott, further explored by Dr. Richard Brown and Patricia Gerbarg. · Stress, anxiety, difficulty regulating emotions, or to prepare for rest. · Begin with 5 minutes daily, gradually increasing to 10-20 minutes, 1-3 times per day. Consistency is more impactful than duration.

Why it works

Coherent breathing at approximately 5-6 breaths per minute optimizes heart rate variability (HRV) by synchronizing heart rhythms with respiratory cycles. This resonance frequency activation stimulates the vagus nerve, increasing parasympathetic tone, and dampens sympathetic nervous system overactivity. The rhythmic diaphragmatic movement also acts as a gentle internal massage, promoting lymphatic flow and reducing muscle tension.

How to practice

1. Find a comfortable seated or reclined position. Ensure your spine is elongated and your shoulders are relaxed.

2. Gently close your mouth and breathe exclusively through your nose.

3. Begin by inhaling for a count of 5 seconds, allowing your abdomen to gently expand.

4. Without pause, exhale for a count of 5 seconds, allowing your abdomen to gently contract.

5. Maintain a smooth, continuous, and unforced rhythm. The inhale should feel as effortless as the exhale.

6. Focus your attention on the sensation of the breath entering and leaving your body, particularly within the nasal cavity and the gentle rise and fall of the abdomen.

7. Find a comfortable seated or reclined position. Ensure your spine is elongated and your shoulders are relaxed.

8. Gently close your mouth and breathe exclusively through your nose.

9. Begin by inhaling for a count of 5 seconds, allowing your abdomen to gently expand.

10. Without pause, exhale for a count of 5 seconds, allowing your abdomen to gently contract.

11. Maintain a smooth, continuous, and unforced rhythm. The inhale should feel as effortless as the exhale.

12. Focus your attention on the sensation of the breath entering and leaving your body, particularly within the nasal cavity and the gentle rise and fall of the abdomen.