Coherent Breathing Technique
Coherent breathing is a form of controlled, equal breathing, at a rate of five breaths per minute. Modern science calls this rate the resonant rate. However, over the centuries, many spiritual traditions have recognized that this breathing pattern positively affects one’s physical health, quietens the mind while inducing calm alertness, and brings emotional resilience. When coupled with meditation, coherent breathing can also lead to elevated states of consciousness.
How to Practice Coherent Breathing
The Procedure
STEP 1 — Preparation
Sit or lie down in a comfortable position, and close your eyes.
Close your mouth, and breathe through your nose. The breathing should be slow, comfortable, and without any tension.
As you inhale, bring your awareness to the pathway of your breath, moving from your nose, through the airwaves, to your lungs. As you exhale, focus your attention on the movement of the breath out — lungs to airwaves to the nose.
If thoughts appear, do not fight them, do not engage in them — just gently bring back your attention to the breathing process.
STEP 2 — Slowing down the breathing
When you are relaxed and ready, it is time to slow down your breath. As you inhale, count slowly and silently in your mind the count of two. In the same way, exhale to count to two. Repeat this twice (2 complete breath cycles).
Next, you need to further slow down your in-breath and out-breath, each to the count of 3. Inhale, while slowly counting in your mind: 1–2–3. Then exhale, counting:1–2–3. Repeat this thrice (3 complete breath cycles).
In the next step, you will breathe even more slowly. Inhale to the count of 4, and exhale to the count of 4. Repeat this 4 times (4 complete breath cycles).
STEP 3 — Advanced stage
With time, as you practice more, you can comfortably reach a “five breaths per minute” pattern of breathing — the goal of this technique. At that stage, feel free to skip STEP 2 of this procedure.
While you are breathing, become aware of tension in any part of your body (throat/neck, chest, belly). Relax, and let the tension reduce a little more with each breath.
At first, practice coherent breathing for 5min. After a couple of sessions, or whenever you feel comfortable, extend the session duration to 10 min. If during the session you start feeling overwhelmed or struggling to keep up with the breathing pattern, take a pause and relax. Once you have taken a rest, you may try again. Remember to be patient and kind to yourself. Do not push or force yourself into a slower breathing rhythm before you are ready.
Schedule
If you are new to the coherent breathing technique, begin with one to two sessions every day, each session 5–10 min long. Based on your comfort zone and progress, then gradually extend the sessions to a maximum duration of 20 min each.
After regularly practicing coherent breathing for three months, you can also try to do coherent breathing with open eyes. This is useful, for example, if you are on public transport and wish to use the time to relax and re-energize yourself.
Once you completely master the technique of coherent breathing, you will be able to use it even while engaged in certain activities (such as working on the computer, taking tests, and completing other tasks in the office). The ultimate goal is to eventually reach that stage when you can effortlessly breathe coherently throughout your entire day.
Visual 1-minute timer to practice inhales and exhales of 5 seconds each.
https://www.youtube.com/watch?v=qnbmD_wa-iM
Demo
For a guided, 10-min session of coherent breathing, watch the following video (or just listen to it, with eyes closed): bit.ly/3JYNEDm