Focus

Coherent Breathing

5.5 breaths per minute for optimal HRV

Coherent breathing — also called resonance breathing — is the practice of breathing at approximately 5.5 breaths per minute (5.5-second inhale, 5.5-second exhale). It is the rate at which most adults' heart rate variability peaks.

Why it works

Each person has a resonance frequency for their cardiovascular system, usually between 4.5 and 7 breaths per minute. Breathing at this rate produces the largest possible swings in heart rate per breath — the gold standard for HRV biofeedback. Research links this practice to improved mood, lower blood pressure, and improved sleep.

How to do it

1. 1 Sit upright in a chair, feet flat. No slouching — diaphragm needs room.
2. 2 Inhale through your nose for 5.5 seconds (round to 6 if easier).
3. 3 Exhale through your nose for 5.5 seconds.
4. 4 No holds. Smooth transition between inhale and exhale.
5. 5 Continue for 10 minutes for measurable HRV improvement.

When to use coherent breathing

• Daily HRV training
• Pre-work focus warm-up
• Recovery from intense workouts
• Anxiety with attention difficulty

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