Guided resonance breathing
Coherent Breathing Timer
Coherent breathing, also called resonance or slow paced breathing, slows you to about six breaths a minute with no holds. Press start and follow the circle as it grows and shrinks.
Ready when you are
One breath takes 10 seconds. If any part feels like a strain, choose a shorter pace or stop. A comfortable breath matters more than the count.
No sign-up. Your choices and check-in answers aren’t saved or sent anywhere. Where your browser allows, the timer keeps your screen awake while it runs.
The short answer
Coherent breathing is slow paced breathing at roughly six breaths per minute — for example, five seconds in and five seconds out — with no breath holds. Studies consistently find that breathing this slowly increases heart rate variability during and after practice, and slower breathing has been linked with lower anxiety after a session. Personal resonance rates vary, so a fixed pace is a simple approximation.
How to do coherent breathing
- Sit comfortably and let your breathing settle for a moment.
- Breathe in gently through your nose for five seconds, letting your belly expand.
- Breathe out slowly for five seconds, without pushing the air out.
- Carry on with no pauses between breaths for two to five minutes.
- If five seconds feels long, take smaller breaths rather than speeding up, or follow as closely as feels comfortable.
Why six breaths a minute?
Your heart rate naturally rises a little as you breathe in and falls as you breathe out. At around six breaths per minute, this rhythm lines up with blood-pressure reflexes in many adults, producing larger, smoother swings in heart rate. This is often called resonance, and it is the basis of heart rate variability (HRV) biofeedback.
Personal resonance rates usually fall somewhere between about 4.5 and 6.5 breaths a minute, so six is a sensible average rather than a personal prescription.
What does the research say about coherent breathing?
A 2022 meta-analysis of 223 studies found that voluntary slow breathing increased vagally mediated heart rate variability during practice, immediately afterwards and over multi-session programmes.
For anxiety, a 2024 study of 828 people found that a slower breathing rate during a ten-minute guided session predicted lower anxiety afterwards, while the balance between inhale and exhale did not.
In a 2021 study, a five-minute session that worked up to four seconds in and six seconds out reduced state anxiety in both younger and older adults.
Most of this research measures physiology or short-term anxiety. Slow breathing is a useful self-regulation skill, not a treatment for anxiety disorders.
5-5 or 4-6?
Both settings give six breaths a minute. Even breathing is the simplest to follow; a slightly longer exhale feels more relaxing to some people. Experiments comparing the two at six breaths a minute have found little difference in heart rate variability, so pick the one that feels easiest.
In the Reframer app, these two rhythms are called Steady and Ease.
When coherent breathing may suit you
- You would rather not hold your breath.
- You want a steady rhythm you can keep up for a few minutes.
- You are building a daily practice rather than only using it in the moment.
- Separate phases and counts feel like too much to track.
Breathe comfortably
- A slow breath is not the same as a big breath. If you feel light-headed, tingly or short of breath, take smaller breaths, choose a shorter pace or stop.
- Do not practise breath-hold patterns while driving, swimming or anywhere you need to stay fully alert.
- If you have a heart or lung condition, are pregnant or have been told to avoid holding your breath, check with a healthcare professional first and favour patterns without holds.
- If focusing on your breath makes anxiety stronger, try an outward-focused grounding exercise instead. Breathing is one option, not a requirement.
When your body has settled, what about the thought?
In the Reframer app for iPhone and Apple Watch, breathing is one step in a gentle routine. A quick check-in suggests whether to breathe first or try 60-second haptic tapping, haptics keep time on your wrist so you can close your eyes, and when you feel steadier you can work through the anxious thought itself.
Try a different breathing exercise
Box Breathing
In 4 · Hold 4 · Out 4 · Pause 4
Four equal phases for people who like a clear, predictable count.
4-7-8 Breathing
In 4 · Hold 7 · Out 8
A short inhale, a long hold and an even longer exhale, often used to wind down.
Physiological Sigh
In · A little more in · Long breath out
A double inhale and a long, slow exhale, with no breath holds.
Related reading
Frequently asked questions
What is the difference between coherent breathing and resonance breathing?
The terms are often used interchangeably for breathing at about six breaths a minute. In HRV biofeedback, resonance breathing can also mean finding your own personal rate using monitoring equipment.
How long should I practise coherent breathing?
A few minutes is a good start. Many studies use sessions of five minutes or longer. Choose a length you can finish comfortably and build from there if it helps.
Do I need a heart rate monitor?
No. A paced timer is enough to practise slow breathing. Monitors are used to find a personal resonance rate, but a fixed six breaths a minute works well as a starting point.
Is coherent breathing good for anxiety?
Slow breathing has been linked with lower stress and anxiety on average, although effects vary between people and studies. It is a self-help tool, not a replacement for treatment when anxiety is persistent or severe.
Can coherent breathing make me dizzy?
It can if you breathe too deeply. Keep each breath gentle: slow does not mean big. Take smaller breaths or stop if you feel light-headed.
References
- Laborde S, Allen MS, Borges U, et al. (2022). Effects of Voluntary Slow Breathing on Heart Rate and Heart Rate Variability: A Systematic Review and a Meta-Analysis. Neuroscience & Biobehavioral Reviews.
- Sevoz-Couche C, Laborde S (2022). Heart Rate Variability and Slow-Paced Breathing: When Coherence Meets Resonance. Neuroscience & Biobehavioral Reviews.
- Czub M, Kowal M, Esteve Zarazaga R, et al. (2024). A Slow Diaphragmatic Breathing Intervention for Anxiety: How Do Respiration Rate and Inhalation/Exhalation Ratio Influence Self-Reported Anxiety?. Stress and Health.
- Magnon V, Dutheil F, Vallet GT (2021). Benefits From One Session of Deep and Slow Breathing on Vagal Tone and Anxiety in Young and Older Adults. Scientific Reports.
- Meehan ZM, Shaffer F (2024). Do Longer Exhalations Increase HRV During Slow-Paced Breathing?. Applied Psychophysiology and Biofeedback.
For education and self-care. These exercises are not medical advice or a substitute for professional care. If you are in crisis or worried about your safety, contact your local emergency number or a crisis line.