Breathing Technique
Breathing at 5-6 breaths per minute to maximize heart rate variability and bring heart, lungs, and brain into coherence.
5-20 minutes
Daily
Optional
10 minutes at 5–6 breaths per minute. Try 5s inhale, 5s exhale. Extend to 20 minutes for deeper HRV effects.
Generally safe when done comfortably. Do not force long breaths. Stop if lightheaded. People with uncontrolled asthma, severe COPD, or cardiovascular issues should consult a clinician before structured pacing.
A pattern of four equal phases—inhale, hold, exhale, hold—to regulate the nervous system and calm the mind.
A calming practice where the inhale is 4 counts, the breath is held for 7 counts, and the exhale is 8 counts, promoting parasympathetic activation.
Inhaling and exhaling for the same duration (e.g., 4 seconds each) to achieve balance in the nervous system.