Resonant breathing is a technique that involves breathing at a rate of 5-7 breaths per minute to improve heart rate variability and promote deep relaxation.
Total Duration
10 seconds per cycle
Difficulty
beginner
inhale
5s
exhale
5s
Remember
If you feel lightheaded at any point, return to your normal breathing pattern.
Improves heart rate variability
Reduces stress and anxiety
Enhances emotional regulation
Promotes deeper relaxation
Pro Tip
Practice this technique regularly for best results. Start with shorter sessions and gradually increase duration.
This breathing pattern helps balance oxygen and carbon dioxide levels in your bloodstream. The controlled breathing activates your parasympathetic nervous system, which is responsible for "rest and digest" functions, counteracting the sympathetic "fight or flight" response.
Studies have shown that regular practice of this technique can lower blood pressure, reduce cortisol levels, and improve heart rate variability, all indicators of reduced stress.
Research Highlight
A 2019 study found that practicing this technique for just 5 minutes daily for 8 weeks led to a significant reduction in perceived stress and anxiety levels.
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Common questions about breathing techniques and practice.
If you feel lightheaded, immediately return to normal breathing. This is common for beginners and will improve with practice.
Focus on consistency rather than perfection. Notice how you feel before and after practice, and gradually increase session duration.
Practice when you're alert and not rushed. Many find morning or evening sessions work best, but choose what fits your schedule.