BR3ATH

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

BR3ATH

Find your balance, one breath at a time.

Tag: english

  • Nasal Breathing

    Nasal Breathing

    After rediscovering the importance of a more conscious, diaphragmatic breath, the next step is to rediscover nasal breathing.

    nasal breathing

    Nasal breathing is not a trend nor an advanced technique: it is the physiological way our body is designed to breathe. And in recent years, science has begun to confirm what ancient traditions and body-based practices have long intuited.

    Why Breathing Through the Nose Makes a Difference

    The nose is not just an “air passage.” It is an active organ with specific functions:

    • It filters the air from dust and pathogens
    • It warms and humidifies the air before it reaches the lungs
    • It produces nitric oxide (NO), a key molecule for cardiovascular and respiratory health

    Studies published in the American Journal of Physiology and Frontiers in Physiology show that nasal breathing, compared to mouth breathing, is associated with:

    • greater activation of the parasympathetic nervous system
    • reduced resting diastolic blood pressure
    • better regulation of breathing and heart rate

    Nitric oxide produced in the paranasal sinuses, when we breathe through the nose, improves oxygen distribution in the lungs and promotes vasodilation. Mouth breathing, on the other hand, completely bypasses this mechanism.

    breathing trhough the nose

    Nasal Breathing and the Nervous System

    One of the most interesting aspects concerns the relationship between nasal breathing and the brain.

    Research published in the Journal of Neuroscience indicates that nasal breathing:

    • modulates brain wave activity
    • influences memory, attention, and emotional regulation
    • promotes states of calm alertness compared to mouth breathing

    One study observed that nasal breathing is associated with better memory consolidation, while mouth breathing reduces this effect. This suggests that how we breathe can influence not only the body, but also cognitive functions.

    Open Mouth, Short Breath: Signals to Listen To

    Breathing predominantly through the mouth—especially at rest—can be associated with:

    • dry mouth and throat irritation
    • fatigue and difficulty concentrating
    • increased tension in the neck and chest
    • poorer sleep quality and snoring

    This is not a matter of “fault,” but of habit. Stress, poor posture, and fast-paced lifestyles easily push us toward rapid, mouth-based breathing, which over time becomes automatic.

    The good news is that the body can relearn.

    nasal breathing

    A First Practical Step: Conscious Nasal Breathing Exercise

    Before introducing more complex breathing rhythms (such as 4-4-8 or 4-7-8), it is useful to stabilize a simple and sustainable foundation.

    Exercise: Nasal Breathing with Prolonged Exhalation

    • Sit or lie down in a comfortable position
    • Inhale through the nose for 4 seconds, without forcing
    • Exhale slowly through the nose for 6 seconds
    • Keep the rhythm smooth, without holding the breath
    • Duration: 5–10 minutes

    A slightly longer exhalation promotes parasympathetic activation and helps the body “trust” nasal breathing.

    Studies on Heart Rate Variability show that this type of breathing improves cardiac coherence and reduces physiological markers of stress.

    Breathing Through the Nose Is a Daily Choice

    Nasal breathing does not require long sessions or special tools. It is a choice you can bring into:

    • walking
    • moments of pause
    • working or studying
    • before going to sleep

    It does not mean “never breathing through the mouth” (during intense effort it can happen), but rather returning to the nose as the main reference at rest and during light activities.

    Conclusion

    Breathing through the nose is one of the simplest and most powerful ways to make breathing more functional. There is no need to change everything at once: it is enough to begin observing, slowing down, and consciously choosing the right pathway.

    Next month, we will explore how breathing can become a direct tool to regulate stress and the nervous system, integrating rhythm, awareness, and physiology.

    One breath at a time.

  • Functional breathing

    Functional breathing

    Let’s start from the foundations: understanding what functional breathing is, why it has such a strong impact on our well-being, and how to begin right away with a simple exercise suitable for everyone.

    We breathe thousands of times a day, often without noticing. Yet many people spend their entire lives with a short, shallow, fragmented breath—one that strains the body rather than supporting it.

    functional breathing

    Why the breath deserves our attention

    In recent years, scientists, physiotherapists, and researchers have begun to look at breathing with growing interest. The reason is simple: the quality of our breath directly influences the quality of our life.

    Studies published in journals such as Frontiers in Psychology and the Journal of Applied Physiology show that slower, deeper, diaphragmatic breathing:

    • improves vagus nerve activation, promoting calm and stabilizing the autonomic nervous system
    • reduces muscular tension, especially in areas such as shoulders, neck, and chest
    • improves the balance between oxygen and carbon dioxide, optimizing stress tolerance
    • supports a more balanced posture thanks to the natural activation of the diaphragm

    It’s no coincidence that many breathing-based practices—from yoga to respiratory physiotherapy—use the same mechanisms observed in laboratory research: slowing the rhythm, expanding thoracic capacity, and engaging the diaphragm.

    What “functional breathing” means

    Functional breathing is not an exotic technique or a complex method: it is the natural way the body is designed to breathe.

    It means breathing:

    • primarily through the nose
    • with the diaphragm leading the inhalation
    • with a calm and continuous rhythm
    • using the full capacity of the rib cage, not just the upper chest

    Researchers from Stanford University and the University of California have shown that diaphragmatic breathing:

    • reduces activity in the amygdala (the brain area linked to the stress response)
    • improves heart–lung interaction, increasing cardiac coherence
    • facilitates emotional and cognitive regulation

    Shallow chest breathing, on the other hand, can increase anxiety, tension, and fatigue, because it activates more “alert-driven” physiological mechanisms.

    functional breathing

    How to begin: a simple and powerful exercise

    To take the first steps, it’s helpful to start in a neutral, relaxed, and stable position.
    Many programs, including the one described on this blog, suggest lying down: this way, you don’t need to support your body weight and can focus entirely on your breath.

    Exercise: conscious diaphragmatic breathing

    • Lie on your back, feet on the floor or extended, shoulders relaxed.
    • Place one hand on your abdomen and one on your chest.
    • Inhale slowly through the nose, allowing the hand on your abdomen to rise—your diaphragm is descending and creating space.
    • Exhale calmly through the nose, feeling the hand lower as your body relaxes.
    • Continue for 5–10 minutes without forcing anything, simply observing the natural flow.

    If you wish, you can follow this simple parasympathetic breathing exercise available on BR3ATH.

    After just a few breaths, you realize that functional breathing is a simple, almost primitive act. Yet it is precisely this return to naturalness that triggers deep benefits.

    Several studies—including research published by the National Center for Complementary and Integrative Health—show that just a few minutes of diaphragmatic breathing per day can reduce heart rate, muscle tension, and perceived stress.

    diaphragmatic breathing

    The benefits you may notice

    With consistent practice, even minimal, many people report:

    • a sensation of a wider, freer breath
    • a softer, less “closed” posture
    • greater ability to regain calm after a demanding day
    • improved sleep, thanks to nervous-system regulation
    • increased body awareness

    It’s not magic—it’s physiology. The body immediately recognizes a more natural breath and interprets it as a signal of safety.

    A first step toward a bigger change

    Rediscovering your breath means returning to a simple, human, deeply regulating act.
    Before exploring more specific techniques such as 5-2-5, 4-4-8, or the popular 4-7-8 method, it’s important to reconnect with the basics: calm, diaphragmatic, natural breathing. Many aspects of our balance—from posture to sleep quality, from stress management to symptoms linked to a “short” or dysfunctional breath—depend on this.

    Whether you want to understand the best type of breathing, the most effective position for breathing, or how to identify the signs of poor breathing or dysfunctional posture, everything begins from a single point: listening to the body. And the simplest way to start is precisely the exercise you have just encountered.

    One step at a time, one breath at a time: this is how lasting change is built. And in the next article, we’ll explore how to bring this “rediscovered” breath into everyday life, beginning with its most important channel: the nose.

  • Exhaling through the Nose (and not through the Mouth)

    Exhaling through the Nose (and not through the Mouth)

    When we talk about nasal breathing, we usually think of inhalation, but exhaling through the nose (and not through the mouth) also has profound effects on the body. It’s not just a matter of style — it’s physiology.

    exhale

    Exhaling through the nose is more than a good habit: it’s a genuine health strategy. This simple action helps regulate blood pressure, calm the nervous system, and improve oxygenation. In other words, exhaling through the nose is good for you.

    Nitric Oxide: The “Intelligent” Gas of Breathing

    The nasal cavities produce nitric oxide (NO), a molecule that:

    • Dilates blood vessels, improving circulation and blood pressure;
    • Increases oxygenation of the blood;
    • Has a natural antimicrobial effect.

    When you exhale through your nose, part of this NO remains active in the airways, helping to keep them healthy and well-ventilated.

    Slow Exhalation Calms the Body and Mind

    Exhaling through the nose creates a natural resistance to airflow. This slows down exhalation, keeps the balance between oxygen and carbon dioxide stable, and reduces the risk of hyperventilation — a core principle of the Buteyko method.

    Moreover, a long exhalation stimulates the parasympathetic nervous system, which promotes relaxation, digestion, and recovery.
    That’s why, when you exhale slowly through your nose, you feel calm and centered: your breath is literally speaking to your nervous system.

    exhale

    Warmth, Humidity, and Natural Protection

    The nose works as a filter and heat exchanger: during exhalation it retains part of the air’s moisture and warmth, protecting the respiratory tract from dryness and irritation.
    In contrast, exhaling through the mouth cools and dries the air, reducing the protective function of the nasal mucosa.

    In Summary

    Exhaling through the nose:

    • Stimulates the production of nitric oxide, with positive effects on blood pressure and oxygenation;
    • Activates the parasympathetic system, promoting relaxation and calm;
    • Maintains respiratory balance and reduces hyperventilation;
    • Protects the airways from dryness and irritation.

    Try a simple experiment: during the day, notice how often you exhale through your mouth. Then, for a few minutes, try exhaling only through your nose, slowly and mindfully. You’ll notice your body relax and your mind become clearer. If you like, try the guided exercise on parasympathetic breathing.

    A simple gesture. A more complete breath.

    Selected Scientific References

  • BR3ATH v3.0

    BR3ATH v3.0

    BR3ATH v3.0 has arrived — the new version of our mindful breathing app designed to help you breathe better and live better.

    br3ath logo

    With a completely renewed design and breathing exercises organized in an intuitive way, BR3ATH becomes your daily ally for mental well-being, relaxation, and deep rest.

    Breathing exercises for every moment

    In BR3ATH 3.0, guided breathing exercises are now categorized according to their function. You can choose the practice that best suits your needs and rhythm, at any time of day:

    • For the heart — coherence breathing exercises to improve physical well-being and promote inner balance.
    • For the mind — breathing techniques for concentration and stress reduction, perfect for work or study.
    • For sleep — breathing exercises that gently guide you toward deep, restorative rest.
    • For relaxation — slow, mindful sessions for daily relaxation and mindfulness practice.

    A refreshed and even more engaging interface

    The new graphic interface of BR3ATH 3.0 has been designed to offer an even more pleasant visual experience. Colors, shapes, and animations come together in a minimalist, calming design that is perfectly responsive on any device — smartphone, tablet, or desktop.

    br3ath new interface
    br3ath new interface

    Whether you’re on a work break, at home, or traveling, you can rely on a digital environment that promotes mental relaxation and mindful breathing.

    Discover all the details about the new BR3ATH 3.0 design on this dedicated page.

    Breathe better, live better

    With BR3ATH 3.0, we aim to offer you more than just a mindfulness app. It’s a companion on your journey toward calm, balance, and awareness of your breath. Each exercise is designed to help you rediscover harmony between body and mind, improving sleep quality, focus, and emotional well-being.

    Discover the new BR3ATH 3.0 at BR3ATH.org and start breathing mindfully today.

  • The Effects of Coherent Breathing on heartbeat

    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.

    respirazione coerente e hrv (coherent breathing and HRV)

    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.

    respirazione coerente e hrv (coherent breathing and HRV)

    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.

    respirazione coerente e hrv (coherent breathing and HRV)

    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

  • BR3ATH arrives on Telegram with ChentaichiBot

    BR3ATH arrives on Telegram with ChentaichiBot

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

    br3ath on telegram

    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.
    br3ath menu on telegram
    coherent breathing n telegram

    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!

  • Oxygen Advantage® Functional Breathing Instructor

    Oxygen Advantage® Functional Breathing Instructor

    I recently completed the Oxygen Advantage® Functional Breathing Instructor course — an in-depth training in functional breathing based on the method developed by Patrick McKeown.

    Oxygen Advantage® Functional Breathing Instructor


    It was an intense and eye-opening experience that gave me a much deeper understanding of how breathing can support both physical and mental well-being.

    What’s it all about?

    The Oxygen Advantage® method offers a scientific and integrated approach to breathing.
    Patrick McKeown blends modern research with ancient insights to help us return to a more natural, conscious, and effective way of breathing. He founded the program after training in the Buteyko Method,

    Theory, Practice… and Awareness

    The course is well-structured and divided into both theoretical and practical components.

    In the theory section, we explored the three main dimensions of breathing:

    • Chemistry: This refers to the exchange of oxygen and carbon dioxide in the tissues. I learned just how crucial it is to maintain the right balance to ensure optimal oxygenation throughout the body.
    • Mechanics: Many of us, without realizing it, have lost touch with proper diaphragmatic and intercostal breathing. Rediscovering this can change breathing experience.
    • Psychology: Breathing is also a bridge to the mind. This part reminded me of many mindfulness concepts and reinforced the idea that working with the breath is a powerful way to cultivate mental clarity and emotional balance.

    The practical side of the training was just as enriching: through targeted exercises, we developed greater awareness and learned how to consciously influence the different aspects of our breathing.
    It’s not just about “breathing better” — it’s about using the breath as a tool to enhance energy, reduce stress, improve physical performance, and sharpen mental focus.

    A Starting Point, Not a Final Destination

    For me, this was more than just a certification — it marked a meaningful milestone in a journey that weaves together practices like taijiquan, meditation, and mindfulness.
    This approach has opened new doors and sparked a deeper curiosity to continue exploring the transformative power of the breath.

    Oxygen Advantage® Functional Breathing Instructor
  • BR3ATH 2.0: Simpler, Smarter and Progressive Breathing

    BR3ATH 2.0: Simpler, Smarter and Progressive Breathing

    The new BR3ATH 2.0 version brings important updates that make the user experience even more intuitive and effective — whether you’re approaching breathing exercises for the first time or looking to refine your practice.

    BR3ATH 2.0

    New Organization by Exercise Type

    One of the most noticeable changes is the reorganization of exercises into thematic folders. Now, all exercises of the same type are grouped together in a folder, easily recognizable by the folder icon

    in the top left corner.

    When you enter a folder, you can easily move back up a level by pressing the

    button. At the moment, version 2.0 includes the CRNT folder, which contains all coherent breathing exercises.

    Progressive Exercises: A New Feature for Everyone

    In addition to graphic improvements, BR3ATH 2.0 introduces progressive exercises, identifiable by the “pro” suffix in their description and the presence of a clock icon

    in the top left corner.

    These exercises are designed for both beginners and those looking to advance their skills. During the exercise, the breathing phases gradually adjust, helping users reach the final target values naturally, without pressure.

    For example, in the progressive version of the Andrew Weil 4-7-8 method, you start with a simpler 4-4-4 rhythm (inhale, hold, exhale), then progressively increase by 0.5 seconds per phase, eventually reaching 4-7-8 over about 12 minutes. This progressive approach allows those unfamiliar with this technique to ease into it comfortably, improving both confidence and effectiveness.

    BR3ATH 2.0 marks a significant step forward for anyone looking to improve their well-being through breathing. With easier navigation, exercises organized by type, and the introduction of progressive sessions, the app is now more accessible and growth-oriented than ever.

  • Howto start with breathwork

    Howto start with breathwork

    Howto start with breathwork? Begin by adopting a neutral body position, like lying down.

    come iniziare con gli esercizi di respirazione / Howto get started with breathwork

    At the beginning, it’s not advisable to start in a seated position, as you may end up focusing more on maintaining posture than on the breathing exercise itself. In fact, an incorrect body position can negatively affect the effectiveness of the exercise.

    Deep breathing foundation

    The foundation of deep breathing is diaphragmatic breathing. This assumes that the diaphragm has space to move freely. For this reason, the ideal position involves a properly aligned body, with the back straight and the top of the head gently pushing upward. This way, the diaphragm has all the space it needs to function properly. On the other hand, poor posture limits its movement, reducing the depth of the breath.

    For this reason, especially in the beginning, it’s advisable to start in a supine position, that is, lying on your back. Since there’s no need to control the body’s balance, it becomes much easier to focus solely on the breathing activity.

    iniziare con gli esercizi di respirazione / Howto get started with breathwork

    At first, you can also place one hand on your abdomen and the other on your chest. In proper diaphragmatic breathing, the abdomen will move (when the diaphragm lowers, it pushes the abdominal organs downward, causing the belly to expand). Therefore, the hand on the abdomen will rise and fall, while the one on the chest should remain as still as possible.

    At this initial stage, breathing should be natural and free, without the need to follow specific rhythms or patterns. The goal is simply to become aware of the breathing movement.

    Later, to expand diaphragmatic capacity, you can also focus on the movement of the ribcage. A useful exercise is to place the hands on the sides of the ribcage, around the level of the floating ribs, to better perceive the lateral expansion of the breath, which naturally follows the abdominal movement.

    Final advice: in this phase, dedicate at most 15 minutes to the exercise, counting your breaths and restarting from 1 every time you get distracted. The higher the number you reach, the greater your awareness of the breath will be.

  • Workshop dedicated to coherent breathing

    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.

    Incontro sulla respirazione coerente (Coherente breathing Workshop)

    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.

    Grafico del mio HRV durante la presentazione (HRV Graph Recorded During My Presentation)

    HRV Graph Recorded During My Presentation

    Grafico del mio HRV durante una sessione di meditazione (HRV Graph Recorded During a Meditation Session)

    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.