Breathing at your personal resonance frequency while receiving live heart rate variability (HRV) feedback to maximize respiratory sinus arrhythmia and vagal engagement.
Duration
5-15 minutes
Frequency
Regular
Guidance
Optional
Practice Steps
1Use an HRV sensor (e.g., chest strap, finger clip) connected to biofeedback software
2Determine your personal resonance frequency (typically 4.5 to 6.5 breaths per minute)
3Follow the guided breathing pace provided by the software, breathing in through the nose and out through the nose or mouth gently
4Observe the feedback graph, aiming to make your breath smooth and even to create a large, sine-wave like pattern in the HRV display
5Practice consistently to train the nervous system to maintain this coherent state.
5–15 minutes. Breathe at individualized resonance frequency (~4.5–6.5 breaths/min) with relaxed nasal breathing. Aim for smooth, low-effort inhales and exhales.
Contraindications
Stop if you feel dizzy or unwell. People with cardiovascular, respiratory, or psychiatric conditions should consult a clinician before starting new breath or biofeedback protocols.