Coherent Breathing
According to HeartMath, coherent breathing involves slow, rhythmic breathing that helps balance the nervous system, promoting a state of physiological coherence. Typically, it involves breathing at a pace of around five breaths per minute, aligning heart rate variability patterns in a way that supports calm and mental clarity. By focusing on a steady, relaxed breathing pattern, clients can reduce stress responses and enhance emotional resilience. This technique is central to my approach to managing stress and fostering overall well-being.
The Role of Breathing
HeartMath’s approach to coherence emphasizes the connection between rhythmic breathing and positive emotional states. By breathing at a 10-second rhythm (5 seconds in, 5 seconds out), individuals can generate coherence in heart rhythms. This technique is not merely a breathing exercise; it also incorporates the intentional generation of positive emotions, which stabilizes and enhances coherence. This emotional focus allows for deeper perceptual changes, improved cognitive performance, and hormonal balance. Ultimately, with practice, individuals can learn to shift into coherence through positive emotional activation, optimizing the benefits of HeartMath techniques.
Try this practice while you’re here:
First, start by sipping breath through your nose slowly, with the pace of the video, and with each inhale and exhale lasting 5.5 seconds; for as long as you can focus your attention to your breath.
Second, ask yourself about your ability to maintain focus, breath, pace, and heart rate throughout.
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Suggested Reading
Since finishing James Nestor's book titled Breath, I wanted to share some of the breathing techniques from his research that have been most useful for helping me through my own breathing therapy.
Video and audio tutorials of these techniques, and more, are available at:
Nadi Shodhana - Alternate nostril breathing
“practiced for improving lung function and lowering heart rate, blood pressure, and sympathetic stress. This is good before an important event or sleep.”
Resonant or coherent breathing
This is the root of my practice “which places the heart, lungs, and circulation into the state of coherence, where the systems of the body are working at peak efficiency. There is no more essential technique and none more basic.”
Breathing coordination
“A technique that helps to engage more movement from the diaphragm and increase respiratory efficiency. This should never be forced; each breath should feel soft and enriching.”