Resonance Breathing (Coherent Breathing)
Method of Practice
Resonance Breathing, also known as Coherent Breathing, is a slow
breathing technique in which the breathing rate is reduced to approximately
5–6 breaths per minute. This breathing frequency has been shown to optimize the
interaction between the heart, lungs, and autonomic nervous system, promoting deep relaxation and
cardiovascular health.
- Sit comfortably in Sukhasana (Easy Pose), sit upright on a chair, or lie down in a relaxed position. Allow your entire body to relax.
- Inhale slowly and deeply through your nose over 5–6 seconds. If it helps, silently count from 1 to 6 at a comfortable pace. Allow your abdomen to expand naturally as you breathe in, using diaphragmatic (abdominal) breathing.
- Exhale slowly and gently through your nose over the next 5–6 seconds, allowing your abdomen to relax and fall inward naturally.
- Each complete breathing cycle should take approximately 10–12 seconds, resulting in a breathing rate of 5–6 breaths per minute.
- Continue this breathing pattern for 20 minutes, or practice 10 minutes twice daily, according to your schedule and comfort.
Benefits
- Stimulates the vagus nerve, promoting relaxation and reducing stress and anxiety.
- Increases Heart Rate Variability (HRV), an important indicator of healthy autonomic nervous system function and cardiovascular resilience.
- May help reduce anxiety, panic symptoms, and emotional stress.
- Supports healthy blood pressure by improving autonomic balance.
- Enhances breathing efficiency and may improve lung function.
- Promotes better sleep quality and overall emotional well-being.
- Improves the coordination between the heart, lungs, and brain, helping the body maintain physiological balance.
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