Coherent Breathing - The Ultimate Guide to the Most Powerful Breathing Exercise
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Which is the Best Breathing Exercise?
Is there even such thing as the ‘best’ breathing technique?
If so, would you like to learn a simple breathing exercise that some people call the perfect breath? Then read on.
Living in our rapidly changing and stressful times is having an impact on our minds. It affects our breathing too.
For example, it’s estimated 25-50% of the population breaths through the mouth. This mouth breathing leads to overbreathing as well as many other issues.
And just like overeating isn’t good for us, overbreathing could also be having an unhelpful impact on our wellbeing during the day, as well as at night when we’re sleeping.
What is Coherent Breathing?
Coherent breathing is sometimes called resonant breathing or heart coherence breathing. It involves breathing at a rate of about 5.5 breaths per minute.
That works out conveniently to be 5.5 seconds for each inbreath and 5.5 seconds for each out breath. It doesn’t have to be exactly 5.5 seconds. It could be anywhere between 5 and 6 breaths per minute.
This is slower than the normal breathing rate than most of us are used to, but there’s evidence to suggest many people overbreathe, and this leads to all sorts of ailments.
There is a theory (with some evidence) that asthma, and other chronic conditions may be partly or fully caused by overbreathing (hyperventilation), and certainly seem to get worse because of it.
Some believe many of the issues we have could be linked to overbreathing - it’s certainly possible.
As breathing is done automatically most of the day, meditation is an ideal opportunity to retrain our breathing. It’s the one time of the day when you focus solely on your own body and mind. A great chance to slow down your breathing and move from overbreathing to breathing at a more healthy rate.
Coherent Breathing Comes Up in Many Different Cultures
Researchers in 2001 from the University of Pavia, Italy, measured heart rate, blood flow and nervous system feedback as people chanted either a Buddhist mantra or a Christian Latin Prayer (Rosary). They were amazed that the number of breaths for each cycle was almost exactly 5.5 breaths per minute. And they subsequently found Hindu, Taoist and Native American Prayers to be almost the same too.
It seems like ancient cultures could feel and sense the benefits of breathing at this rate, and the prayers they chanted matched this healing breathing rate. Amazing!
What are the Key Benefits of Coherent Breathing?
Studies have been carried out on coherent breathing.
One interesting finding is that coherent breathing practices increase your Heart Rate Variability, which leads to many other health benefits. Heart rate variability increases our resilience and boosts our wellbeing.
The researchers in Italy found when doing coherent breathing, blood flow to the brain increases. Heart, circulation and your nervous system come into coherence and start operating at peak efficiency. When the subjects went back to talking and their usual breathing rate, their heart skipped around once again.
Renowned Professors and Doctors, Richard Brown and Patricia Gerbarg tried experimenting with coherent breathing on people with anxiety and depression. The results were astounding. Brown said he saw people transforming even with just 5-10 mins of this breathing exercise per day.
Brown and Gerbarg used this coherent breathing on survivors of the 9/11, who had ‘ground glass lungs’ and no known cure. Yet after 2 months, patients achieved significant improvements after doing coherent breathing a couple of times a day.
My Thoughts on Why Coherent Breathing Works
I think coherent breathing seems to be so good for people’s heath for several key reasons
It balances your nervous system and connects to the rhythm of your heart - Because the in and out breath are of equal lengths, coherent breathing activates both your energising and relaxing systems of your body and mind in equal measure. Those who are too activated therefore calm down. And those who are in too low an energy state are lifted up. You therefore finish the session feeling both peaceful and awake. In addition to this, this rhythm seems to sync us with the rhythm of our hearts, and they seem to sync up into a beautiful resonance, like an orchestra playing perfectly in time. The heart has a natural rhythm of 6 times and minute, and when we breathe at this rate, they sync up nicely.
It reduces overbreathing - As we’ve discussed above, overbreathing can lead to many other issues for your health. And if you just meditate, you may also be overbreathing then too. Coherent breathing immediately helps you to breathe at a more healthy pace. However, ensure each of your breaths is light. If you breathe 5.5 times per minute but each breath is large and heavy, you will still be overbreathing.
The mindfulness factor - Obviously when you are focusing on your breath and breathing rate, you are fully in the moment. So you are also developing your mindfulness skills, with all the benefits mindfulness gives. I think the fact that it’s not easy to do coherent breathing effortlessly means it is a bit of a challenge, and that makes being present and focused a little easier too. However, I also do this the benefits of coherent breathing go beyond the benefits of mindful awareness of the present moment. Try it for yourself and see what you think.
How to Do Coherent Breathing?
Preparation
You will need a timer so that you know when to breathe in and out. I’ve tried out about 10 different breathing apps on my phone, and now only use this one: breathing zone. It’s on Apple and Android. I think of it as a coherence breathing app.
To set up the app, slide over to the breathing section and select ‘equal breaths’ and select ‘5.5 breaths per minute’. Then choose either a voice, chimes or sounds like ocean waves - my favourite! Then you’re good to go.
If you find 5.5 breaths per minute hard to achieve, maybe try 6 or 7 breaths. Usually anywhere between 5 and 6 breaths per minute is a good one to aim for to achieve coherence.
Another approach to timing yourself that I’ve found helpful is called 2 bells. That track is on spotify here.
5.5 Breaths per Minute Using Youtube
If you don’t have spotify, the audio track is also on YouTube here. The visual may be helpful for you too.
If you’re bored of the bells and wave sounds, here’s another option - music. Alistair Clark has shared his music-based coherent breathing track which I’ve shared below. If you’d like others, there are a few other options on his channel, but this is my favourite one so far!
Even Google offers this free breathing exercise at 5.5 breaths per minute. You just need to google ‘breathing exercise’.
Before you start, try and unblock your nose. There are exercises you can do to achieve this.
How To do Coherent Breathing
Sit or lie comfortably. Make sure you’re able to breathe comfortably.
Turn on the timer of your choice from above.
Gently breathe in and gently breath out to the timer.
If the rate is too slow for you, build up gradually. No need to force to get it perfect.
Try not to overfill your lungs. Instead breath in gently and wait for the outbreath.
Also, let go and let your outbreath happen naturally and effortlessly. No need to force the air out.
The more gentle and soft you can be with your breath, the better.
You can begin with a few minutes and build it up to around 20 minutes a day. Researchers on coherent breathing recommend 20 minutes a day for the full benefit.
Key Tips
Breathe softly and gently. It’s more important to breathe softly and gently rather than filling up your lungs to the top in each 5.5 seconds.
If your lungs only takes 2-3 seconds to fill up comfortably, just pause and wait for the outbreath. Don’t force your lungs to fill up - you’ll just overbreathe
Let the practice be as effortless as possible. Especially the outbreath, since breathing out requires no effort - it happens naturally and is an act of letting go rather than needing to force air out
Additional Tip - Breathe Light to Breathe Right
Lean towards breathing less. Even if you feel a little air hunger, that’s ok. You want to aim towards breathing so lightly that even you can’t hear your breath. This light breathing resets your system and will encourage lighter and more healthy breathing throughout the day, and may even make it easier for you to breathe when exercising. The lighter breathing helps to absorb more oxygen into your cells.
FAQ
Q: My breathing feels unconfortable when I try coherent breathing. What should I do?
A: If you find coherent breathing uncomfortable, there are a few things you could consider:
Check your posture: Make sure you're seated or lying in a comfortable position, with your back relatively straight. This opens up the chest, allowing for easier and deeper breathing.
Adjust the pace: The standard recommendation for coherent breathing is a pace of 5.5 breaths per minute, but if that's uncomfortable, it's perfectly fine to adjust this. You could try a pace of six or seven breaths per minute instead. Everyone’s body shape is different and the right pace for you may be different from the 5.5 seconds suggested.
Gradual practice: If you're new to the practice, it's okay to start slow. Begin with a few minutes at a time and gradually increase as you become more comfortable. Slow and steady wins the race!
Consult a professional: If discomfort persists, it may be a good idea to consult a healthcare professional or a trained breathwork facilitator. They can provide personalized guidance and rule out any potential health issues.
Remember, the purpose of coherent breathing is to induce a feeling of wellbeing. If it's causing discomfort, it's important to adjust your practice until it feels comfortable and beneficial. Always listen to your body and respect its limits.
Q: How long should i practice coherent breathing?
A: The duration of a coherent breathing practice can vary based on individual comfort and experience level. For beginners, it can be helpful to start with a shorter session, perhaps around 5 minutes. Over time, as you become more comfortable with the practice, you can gradually increase the duration.
Experienced practitioners might engage in coherent breathing for 20-30 minutes at a time. However, it's important to remember that the focus should be on the quality of the practice - achieving a steady, balanced rhythm of breath - rather than the length of time.
As with any mindfulness or breathing practice, consistency is key. Regular, daily practice can offer the most benefits, even if the your sessions are not very long.
It can be beneficial to incorporate coherent breathing into a daily routine, such as in the morning to start your day, or in the evening as you prepare for bed.
As always, it's advisable to consult a healthcare provider before beginning any new practice like this, especially if you have any concerns of the impact it may have on your health and wellbeing.
Summary
To show you just how important coherent breathing is, the international bestselling author James Nestor finishes his book and concludes his 10 years of study of breathing with these sentences:
“Through my years of travels and travails in respiratory research, there is one lesson, one equation, that I believe is at the root of so much health, happiness and longevity.
I’m a bit embarrassed to say it has taken me a decade to figure this out and I realise how insignificant it may seem. But lest we forget, nature is simple but subtle.
For me, the perfect breath is this: inhale for about 5.5 seconds, then exhale for 5.5 seconds. That’s 5.5 breaths a minute for a total of about 5.5 litres of air.
You can practise this perfect breathing for a few minutes, or a few hours.
Want to find out if Teaching Mindfulness and Meditation is for you?
I’ve written an ‘Ultimate Guide to Mindfulness Teacher Training’. Check it out to find out if learning to teach mindfulness and/or meditation is for you.
