La tua guida essenziale alla respirazione funzionale / Your Essential Guide to Functional Breathing

Find your balance, one breath at a time.

Tag: coherent breathing

The Effects of Coherent Breathing on heartbeat

In this article, I share the results of a personal at-home experiment in which I tested the effects of coherent breathing on HRV (Heart Rate Variability), using monitoring tools and a dedicated app.

Further down, you’ll also find a demonstration video documenting the test in real time—a visual comparison between my heart activity in a normal state and during coherent breathing.

The results? Clear, interesting, and perfectly aligned with scientific literature.

What is HRV?

HRV measures the fluctuations in heartbeats over time. Even if we assume a heart rate of 60 beats per minute—one beat per second—in reality, the time between each beat varies slightly. The higher this variability, the more adaptable and resilient our autonomic nervous system is to internal and external stimuli—making it a key indicator of both physical and mental health.

What is Coherent Breathing?

Coherent breathing is a simple yet powerful technique involving a balanced and regular breathing rhythm, where inhalation and exhalation are of equal length—typically around 5.5 seconds each (about 6 breaths per minute). This rhythm helps generate a state of cardiac coherence, in which heart rate and breathing become synchronized, with beneficial effects on overall well-being.

The Data Speaks for Itself

During my presentation on coherent breathing, I shared a chart from the study “A smartphone-based cardiac coherence biofeedback system” by Julien De Jonckheere, which clearly illustrates how coherent breathing impacts HRV. On the left side of the graph, where the subject was breathing normally, the HRV pattern appears irregular. On the right side, where the subject engaged in coherent breathing, the pattern becomes smooth and sinusoidal—evidence of heart-respiration synchronization.

My Personal Experiment

Fascinated by these findings, I decided to replicate the experience at home using a Polar H10 chest strap paired with the Elite HRV app. I first carried out normal daily activities, then followed a 5-5 coherent breathing exercise (5 seconds inhale, 5 seconds exhale) from the web app BR3ATH.
The results were striking: during the coherent breathing phase, my heart rate pattern became periodic—just like in the study.

The video clearly shows what the study’s graph illustrates: during the first minute, my breathing was normal and the HRV trace irregular. In the second minute, as I began coherent breathing, the HRV trace turned into a smooth, regular pattern.
In the still image taken from the video, the HRV periodicity is clearly about 10 seconds, which matches the rhythm of the breathing (one breath every 10 seconds).

A Small Act, A Big Impact

Coherent breathing is an accessible practice with profound effects on health. Just a few minutes a day can help your body enter a state of balance and calm.

The benefits? Greater mental clarity, reduced stress, improved emotional regulation.

Want to try it yourself? Explore the guided 5-5 coherent breathing exercise on BR3ATH

16 Maggio 2025
BR3ATH arrives on Telegram with ChentaichiBot
BR3ATH arrives onTelegram with ChentaichiBot: well-being and guided breathing always accessible, directly on your phone.

ChentaichiBot is the Telegram bot from the ChenTaichi website, which offers interactive content related to Taijiquan (Tai Chi), posture, and mindfulness practices. The bot features sections such as “Tai Chi Pills” and the mindfulness paths “Stop! Breathe,” designed to promote mind-body balance. Thanks to a simple interface, even beginners can explore meditation exercises and conscious breathing techniques, supporting everyday well-being.

Integration with BR3ATH: guided coherent breathing

In its new version, ChentaichiBot integrates the features of the BR3ATH web app to offer coherent breathing exercises. BR3ATH is a free web app that guides users through various conscious breathing exercises for relaxation and focus, offering simple tools for stress resilience. The update brings the 5.5 coherent breathing exercise to the bot; this practice is backed by numerous scientific studies that highlight its benefits on concentration, heart coherence, and stress management. In practice, by launching ChentaichiBot on Telegram, the user can now choose a guided coherent breathing session, gaining the benefits of this method alongside traditional Tai Chi and mindfulness content.

How to access the new feature
1. Launch ChentaichiBot: Open Telegram, search for @ChentaichiBot, and start a chat with the bot. Change the language to English with the /lang menu
2. Select “BR3ATH”: In the bot menu or via the /br3ath command.
3. Choose and perform the exercise: Thanks to the integration with BR3ATH, ChentaichiBot will guide your inhalation and exhalation at a steady pace. In the coherent breathing exercise provided by the bot, you inhale for 5.5 seconds and exhale for 5.5 seconds. Follow the bot’s instructions (you can choose video or audio format) and maintain the indicated rhythm for the duration of the exercise (5 minutes).
4. Feel the benefits: At the end of the session, you will breathe more calmly and with greater awareness.
This integration was designed to make conscious breathing practices always accessible directly from your phone: the bot guides the user through coherent breathing protocols, promoting focus, balance, and psycho-physical well-being. In any case, it is not recommended to perform these exercises while driving or engaging in activities that require attention.

Why coherent breathing is helpful

Coherent breathing is a breathwork technique that favors a regular rhythm of inhalation/exhalation, reducing the breathing rate to around 0.1 Hz (i.e., 5–6 seconds per phase). This rhythm induces a state of “heart coherence,” a harmonious oscillation of the heartbeat linked to breathing, which generates a profound calming effect on the nervous system. Studies and meditative practices show that this technique improves emotional regulation and concentration. The bot allows users to experience these benefits simply: “conscious breathing enhances mental focus and emotional management”.

Well-being benefits

Integrating coherent breathing brings both physical and mental advantages:
- Stress and anxiety reduction: Slow, voluntary breathing practices increase heart rate variability, activating the parasympathetic system and promoting relaxation and inner calm.
- Improved focus: Coherent breathing exercises enhance mental clarity and focus.
- Mind-body balance: Conscious breathing is a mindfulness practice.
- Heart coherence and physiological well-being: Breathing at a regular rhythm improves heart coherence, important for cardiovascular health and emotional control.
To sum up, coherent breathing involves regulating inhalation and exhalation to equal durations. This slower rhythm increases oxygen intake and regulates vagus nerve activity, positively affecting both heart and mind.

Try ChentaichiBot and BR3ATH now!

Don’t miss the chance to improve your daily well-being with ChentaichiBot. Try the bot now on Telegram (@ChentaichiBot) and start guided breathing exercises. Also visit the BR3ATH web app (www.br3ath.org) to explore all conscious breathing programs. Bring coherent breathing practices into your routine: breathe better, relax, and find balance every day!
12 Maggio 2025
Workshop dedicated to coherent breathing

On April 4, we held a workshop dedicated to coherent breathing. Originally scheduled for just 30 minutes, the session extended to a full hour due to the high level of interest and participation. This extra time allowed us to explore the topic both theoretically and practically.

Theoretical Background: What Is Coherent Breathing?

In the first part of the session, we focused on the theory behind coherent breathing. We discussed what this technique involves, its connection to cardiac coherence, and reviewed findings from recent scientific studies. Key aspects such as breathing rhythm, timing, breathing patterns, and execution methods were explained, along with the physical and mental benefits of practicing coherent breathing.

Practical Segment: HRV and Real-World Application

The practical part of the workshop began with an analysis of my own HRV (Heart Rate Variability) data, recorded during a recent meditation session and also during the live presentation. The data was gathered using a Polar H10 chest strap and the Elite HRV app.

These recordings aligned with existing research, showing that during coherent breathing, HRV patterns become more regular and rhythmic — a clear sign of improved autonomic nervous system balance.

HRV Graph Recorded During My Presentation

HRV Graph Recorded During a Meditation Session

Guided Practice and Group Discussion

We then moved on to a short group practice, trying out coherent breathing at the standard rhythm of six breaths per minute (5 seconds inhalation, 5 seconds exhalation). To guide this, we used the “5-5” breathing exercise available on the web app B3 (Br3ath).

After this initial attempt, we shared feedback on the experience and discussed any challenges. One important point that emerged was the significant impact posture has on breathing — especially deep diaphragmatic breathing, which requires proper body alignment for effective execution.

We followed up with a second round of practice and briefly explored two alternative breathing techniques: Andrew Weil’s 4-7-8 method and box breathing. We discussed the unique features of each and how they compare with coherent breathing in terms of rhythm and potential benefits.

Next Sessions

To support ongoing practice, we scheduled two follow-up sessions focused exclusively on breathing exercises. These will take place on April 9 and April 16.

Those interested can download the full presentation of the event — including the HRV graphs — by clicking the link provided.

5 Aprile 2025
The new version 1.5 of B3
We are excited to announce the new version 1.5 of B3, the free web app that guides you through your breathing exercises. With this update, B3 becomes even more intuitive and effective, offering advanced tools to enhance your well-being.
What’s New?

Improved User Interface: A cleaner, more intuitive design for an even smoother and more enjoyable experience.

Detailed Exercise Information: Now you can explore the characteristics and benefits of each breathing exercise directly within the app.

New “5.5” Coherent Breathing Exercise: A scientifically studied technique designed to promote heart coherence, improve stress management, and enhance focus.

The New “5.5” Breathing Technique

The 5.5 Coherent Breathing technique is based on a slow, controlled breathing pattern: 5.5 seconds of inhalation followed by 5.5 seconds of exhalation. This rhythm helps synchronize breathing with heart rate variability, creating a state of balance between body and mind. It is considered the optimal rhythm for achieving maximum heart coherence.
Try It Now!

If you haven’t tried B3 yet, now is the perfect time to start! Access it for free and discover how breathing can transform your mental and physical state.

Access B3 here: https://www.br3ath.org/

Try the new version of B3 and discover the power of your breath!
18 Marzo 2025
Coherent Breathing
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 and mindful 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 at 0,1 Hz: 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. The article The Effects of Coherent Breathing on Heartbeat presents the results of my HRV experiment and includes a video showing real-time data.

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 N e stor, 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 and slow 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.
Try coherent breathing 5-5 included in BR3ATH.
10 Marzo 2025