Coherent breathing is a deep breathing technique that promotes the induction of the cardiac coherence state. It is a simple yet highly effective method that can be practiced by anyone to improve their physical and mental well-being.

The contents of this page are also summarized in the presentation on coherent breathing, given during the meeting held on April 4th.

What is Cardiac Coherence

Cardiac coherence, also known as the control of heart rate variability (HRV), is a relaxation and self-regulation technique for the autonomic nervous system. Through deep breathing exercises—often combined with visualization—it is possible to positively influence heart rate, making it more regular and harmonious.

HRV: Heart Rate Variability

When we talk about heart rate, we often imagine that the heart beats at a perfectly regular rhythm, like a clock—e.g., 60 beats per minute, one every second. In reality, the heart doesn’t function so mechanically: there are small variations between one beat and the next, sometimes slightly longer, sometimes shorter.

These variations—measured in milliseconds—are what we refer to as HRV. A high HRV indicates a responsive and efficient cardiovascular system, capable of quickly adapting to different demands (like starting to run, dealing with stress, or relaxing). On the other hand, a low HRV may suggest less flexibility and greater difficulty responding to stimuli.

An Experiment

In the experiment graph , two distinct phases can be observed: in the first part, the HRV trace is irregular and chaotic; in the second, it becomes orderly and rhythmic. The turning point occurs when the subject begins to breathe following a coherent breathing pattern: 6 breaths per minute, or one full cycle every 10 seconds.

At this rhythm, the subject inhales for 5 seconds and exhales for another 5, creating a regular wave in the heart rate variability trace.

How to Practice Coherent Breathing

Coherent breathing involves deep, controlled breathing in which the inhalation and exhalation phases are of equal duration, typically between 4 and 7 seconds each.

According to author and researcher James Nestor, in his book “Breath”, the ideal duration for each phase (inhale and exhale) is about 5.5 seconds. This leads to a breathing frequency of about 5.5 breaths per minute, which is considered optimal for achieving physical and mental benefits.

The Benefits of Coherent Breathing

The benefits of coherent breathing are numerous and span various areas of health:

• Cardiovascular benefits: improved efficiency of the heart and circulation.
• Stress and anxiety reduction: activation of the parasympathetic nervous system, responsible for relaxation.
• Better sleep: deep breathing promotes restful and high-quality sleep.
• Overall physical well-being: the regular oxygen flow allows organs—especially energy-demanding ones like the brain—to receive a steady and efficient energy supply.
• Increased mental clarity: better brain oxygenation leads to improved focus, mental clarity, and learning capacity.

Coherent Breathing in B3 (br3ath)

B3 (br3ath) includes various coherent breathing exercises with breathing phases ranging from 4 to 6 seconds, including the 5.5-second value.