Coherent breathing 365: the method explained simply

The principle

You breathe at a slow, steady pace: about 5 seconds in and 5 seconds out, or 6 breaths per minute. Many people also practice 6 seconds in and 6 out (5 breaths per minute), a slightly slower pace. What matters is regularity, not split-second precision. That is coherent breathing.

3 times a day: when to practice?

• In the morning, when you wake up or before you leave.
• Before lunch, to break up the morning.
• In the late afternoon, to unwind before the evening.

You can add a session before a stressful moment: an interview, a speech, an exam.

How to do it, step by step

1. Sit with your back straight, feet on the floor.
2. Breathe in gently through your nose, letting your belly rise.
3. Breathe out slowly, without forcing.
4. Keep this rhythm for 5 minutes, following a visual or audio guide.

Mistakes to avoid

• Forcing the inhale: your breath should stay comfortable.
• Giving up after a few days: repetition is what makes the difference.
• Counting in your head: a guide (a shape that grows and shrinks, or a sound) frees your mind.

What the research says

A large meta-analysis of 223 studies shows that slow breathing increases the heart rate variability linked to the rest-and-recover nervous system, during the exercise, right after, and after several weeks of practice (Laborde et al., 2022).

When you are short on time, box breathing takes just 2 minutes.