Coherent Breathing

What is Coherent Breathing?

Coherent breathing is a simple yet profound technique that involves breathing at a rate of approximately 5-6 breaths per minute, with equal durations for inhales and exhales. This rhythmic pattern is believed to create coherence between your heart, lungs, and brain, optimizing your body's natural functions and promoting a state of deep relaxation.

The Science Behind Coherent Breathing

While coherent breathing may seem simple, its effects are backed by scientific research. Studies have shown that practicing this technique can:

  • Reduce Stress and Anxiety: Coherent breathing activates the parasympathetic nervous system, counteracting the stress response and promoting relaxation.

  • Improve Heart Rate Variability (HRV): HRV is a measure of your nervous system's flexibility and resilience. Coherent breathing has been shown to increase HRV, indicating a healthier and more adaptable nervous system.

  • Lower Blood Pressure: The rhythmic pattern of coherent breathing can help regulate blood pressure and improve cardiovascular health.

  • Enhance Emotional Regulation: By influencing the vagus nerve, coherent breathing can help you manage emotional responses and cultivate greater emotional balance.

Ways to Experience Breathwork

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    Our free starter kit to help you learn various techniques and discover how breathwork can address your unique needs.

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Who is Coherent Breathing Good For?

Coherent breathing is a versatile practice that can benefit a wide range of individuals, including:

  • Those seeking stress reduction and relaxation: If you're feeling overwhelmed or anxious, coherent breathing can help you find a sense of calm and inner peace.

  • Individuals with high blood pressure or cardiovascular concerns: The practice may help regulate blood pressure and improve overall heart health.

  • People struggling with emotional regulation or mood swings: Coherent breathing can support emotional balance and resilience.

  • Anyone looking to enhance their overall well-being: By promoting relaxation, focus, and emotional balance, coherent breathing can contribute to a greater sense of well-being and vitality.

Coherent Breathing
Video Demonstration

Did you enjoy this guided video? Find this video and many more in our Breathing Space Public Library!

A Step-by-Step Guide to Coherent Breathing

  1. Find a Comfortable Position: Sit upright in a chair with your feet flat on the floor, or lie down on your back.

  2. Relax Your Body: Close your eyes or soften your gaze. Release any tension in your shoulders, jaw, and face.

  3. Set a Gentle Pace: Begin by inhaling slowly and deeply through your nose for a count of 5.

  4. Exhale Smoothly: Exhale slowly and completely through your mouth for a count of 5.

  5. Maintain the Rhythm: Continue this pattern of 5-count inhales and 5-count exhales for several minutes. You can adjust the count slightly (e.g., 4-4 or 6-6) to find a comfortable rhythm.

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Join our free, live online breathwork sessions – five times a week, designed to fit your schedule and time zone. Experience a welcoming community and discover the healing potential of guided breathwork.

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Tips for Incorporating Coherent Breathing Into Your Day

  • Morning Meditation: Start your day with 10-15 minutes of coherent breathing to set a calm and centered tone.

  • Stressful Moments: When you feel overwhelmed or anxious, take a few minutes to practice coherent breathing to regain your composure.

  • Bedtime Routine: Practice coherent breathing in bed to relax your body and mind before sleep.

  • Anytime, Anywhere: You can practice coherent breathing discreetly while sitting at your desk, waiting in line, or even walking.

Did You Enjoy This
Breathing Technique?

Here are some other ways to experience breathwork
with Breathing Space.

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Free Breathwork Resources

  • Not sure if Breathing Space is the right place for you? Come and join our weekly free online breathwork sessions led by our current trainees, and faculty! Five times a week.

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  • We create high quality breathwork resources every month. You are welcome to check them out! The only string is that we ask for credit if using any of the materials.

    Download Your Copies Here

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Practice Breathwork

  • We offer access to a library of breathwork techniques, guided meditations and conscious connected breathwork journeys. Also monthly live breathwork sessions with Benedict Beaumont, founder of Breathing Space.

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  • We have a collection of low cost breathwork courses including Rewire, our 12 week transformational breathwork course that all Breathwork Facilitator Students go on. If you take the course and then later want to do the Facilitator Training, the price will be discounted from your Breathwork Facilitator training program costs.

    Check out our courses here