Coherent Breathing Protocol
Enter the resonance state where mind and body align.
Duration
10 min
Level
01
Evidence
Why this protocol
At roughly six breaths per minute the baroreflex synchronises with the breath cycle, maximising heart rate variability. This coherent state signals safety to the autonomic nervous system and stabilises emotional tone.
Perfect moments
What you'll experience
Even heart rate
Warm hands
Steady breath
Settled mind
Coach's insight
“Aim for smoothness, not precision. The rhythm matters more than perfect five-second timing.”
Common mistakes
Chasing perfect timing instead of a smooth rhythm.
Breathing shallowly into the chest instead of the belly.
Ending the session before the coherence state has time to build.
Breathing pattern
Session length
At roughly six breaths per minute the baroreflex synchronises with the breath cycle, maximising heart rate variability. This coherent state signals safety to the autonomic nervous system and stabilises emotional tone.
Evidence
Resonance-frequency breathing produces the largest documented increase in HRV and is used clinically for hypertension, anxiety, PTSD and cardiac rehabilitation.
Onset
3–5 minutes
Lasts
1–3 hours
Related protocols
After this session
You'll gently reflect on: