{"id":761,"date":"2025-03-10T11:50:30","date_gmt":"2025-03-10T10:50:30","guid":{"rendered":"https:\/\/www.br3ath.org\/blog\/?page_id=761"},"modified":"2025-08-30T17:08:36","modified_gmt":"2025-08-30T15:08:36","slug":"coherent-breathing","status":"publish","type":"post","link":"https:\/\/www.br3ath.org\/blog\/2025\/03\/10\/coherent-breathing\/","title":{"rendered":"Coherent Breathing"},"content":{"rendered":"\n

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

\"Respirazione<\/figure>\n\n\n\n

The contents of this page are also summarized in the presentation on coherent breathing<\/a>, given during the meeting held on April 4th<\/a>.<\/p>\n\n\n\n

What is Cardiac Coherence<\/h2>\n\n\n\n

Cardiac coherence<\/a><\/strong>, also known as the control of heart rate variability (HRV<\/strong>), is a relaxation and self-regulation technique for the autonomic nervous system. Through deep and mindful breathing exercises<\/a>\u2014often combined with visualization\u2014it is possible to positively influence heart rate, making it more regular and harmonious.<\/p>\n\n\n\n

HRV: Heart Rate Variability<\/h2>\n\n\n\n

When we talk about heart rate, we often imagine that the heart beats at a perfectly regular rhythm, like a clock\u2014e.g., 60 beats per minute, one every second. In reality, the heart doesn\u2019t function so mechanically: there are small variations between one beat and the next, sometimes slightly longer, sometimes shorter.<\/p>\n\n\n\n

These variations\u2014measured in milliseconds\u2014are what we refer to as HRV<\/strong>. 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.<\/p>\n\n\n\n

An Experiment<\/h2>\n\n\n\n

In the experiment<\/a> 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<\/a><\/strong>: 6 breaths per minute, or one full cycle every 10 seconds.<\/p>\n\n\n\n

\"(A<\/figure>\n\n\n\n

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<\/a><\/strong> presents the results of my HRV experiment and includes a video showing real-time data.<\/p>\n\n\n\n

How to Practice Coherent Breathing<\/h2>\n\n\n\n

Coherent breathing<\/strong> involves deep, controlled breathing in which the inhalation and exhalation phases are of equal duration<\/strong>, typically between 4 and 7 seconds each.<\/p>\n\n\n\n

According to author and researcher James N<\/a>e<\/a>stor<\/a><\/strong>, in his book \u201cBreath\u201d<\/em>, the ideal duration for each phase (inhale and exhale) is about 5.5 seconds<\/strong>. This leads to a breathing frequency of about 5.5 breaths per minute, which is considered optimal for achieving physical and mental benefits.<\/p>\n\n\n\n

The Benefits of Coherent Breathing<\/h2>\n\n\n\n

The benefits of coherent breathing are numerous and span various areas of health:<\/p>\n\n\n\n