How do you do resonant breathing?

  1. Sit comfortably with your back supported, or lie down. Loosen anything tight around your waist.
  2. Breathe in gently through your nose for about 5 to 6 seconds. Let your belly rise.
  3. With no pause, breathe out gently for the same time.
  4. Keep the breath smooth and quiet, like a slow wave. Do not try to fill your lungs completely.
  5. Continue for a few minutes. The NHS suggests at least 5 minutes for its own simple breathing exercise.

If 5.5 seconds feels too long, start at 4 or 5 and slow down over time. You should never feel short of air. If you feel faint or unwell, stop and breathe normally.

Why breathe at about 6 breaths a minute?

When you breathe in, your heart rate rises a little; when you breathe out, it falls. In a 2014 review in Frontiers in Psychology, Paul Lehrer and Richard Gevirtz explain that most studies find these swings are largest at about 6 breaths a minute. That pace is often called the resonance frequency, and it is the basis of heart rate variability biofeedback.

The exact best pace differs a little from person to person. The same review notes it tends to be slower in taller people and in men. 5.5 seconds in and 5.5 out is a common middle point.

What does the research say about slow breathing?

  • A 2018 systematic review by Zaccaro and colleagues looked at breathing slower than 10 breaths a minute in healthy people. It linked slow breathing with higher heart rate variability and with feeling more relaxed and less anxious.
  • The review included only 15 studies, and the authors say the mechanisms are still debated.
  • The NHS recommends a simple slow breathing exercise for stress: in through the nose and out through the mouth, counting to 5 each way, for at least 5 minutes, ideally every day.

In short: slow, even breathing is a reasonable way to help yourself feel calmer. It is not a treatment, and studies are still small.

How is resonant breathing different from other patterns?

It has no holds, unlike box breathing and 4-7-8 breathing. The in and out are equal, unlike calm breathing, which makes the exhale longer. Because nothing changes from one breath to the next, it is simple to keep going for several minutes.

Try it with Bliss

In CalmSpace.ai, Resonant is one of the five rhythms in Breathe together. Host a session, share a link, and up to 6 people breathe in and out at the same moment from different places. Bliss can guide everyone with her voice. Choose 1, 3, 5 or 10 minutes. On Apple Watch, CalmSpace.ai also offers breathing paced by your heart rate. Hosting a session is free: sign up at app.calmspace.ai.

More guides: the physiological sigh, all breathing guides.

Frequently asked questions

Is resonant breathing the same as coherent breathing?

They describe the same idea: slow, even breathing at about 5 to 6 breaths a minute. Coherent breathing is another name you may see; resonance frequency breathing is the term used in research.

How long should I practise resonant breathing?

A few minutes is a good start. The NHS suggests at least 5 minutes for its slow breathing exercise, and says you get the most benefit doing it regularly.

Do I need a device to find my resonance frequency?

Not to start. Finding a personal pace precisely takes heart rate equipment, but about 6 breaths a minute is where most studies find the effect is largest.

What if breathing this slowly feels hard?

Shorten each breath to 4 or 5 seconds and lengthen it over time. If you feel faint or unwell, stop and breathe normally.