Coherence Breathing
Coherence Breathing Coherent breathing is a technique designed to optimize the breath in a way that promotes physical and mental well-being. It focuses on maintaining a consistent rhythm of breathing, typically around five breaths per minute, which is slower than usual. This rhythm helps balance the autonomic nervous system, reducing stress and anxiety while enhancing relaxation and focus.
Benefits of Coherent Breathing:
- Reduces stress and anxiety
- Promotes relaxation and mental clarity
- Improves heart rate variability (HRV
Steps to Perform Coherent Breathing:
- Find a Comfortable Position: Sit upright in a chair with your feet flat on the ground or lie down on a comfortable surface. You can also perform this technique standing, but it’s easier to focus while sitting or lying down..
- Relax and Focus: Close your eyes and take a few normal breaths to relax. Let go of any tension in your body.
- Set the Place: Begin by inhaling slowly for a count of 5 seconds. Hold the breath for a moment (optional) or transition directly into a slow exhale.
- Exhale Slowly: Exhale slowly through your nose (or mouth if that's easier for you) for a count of 5 seconds. The key is to maintain a smooth and controlled exhale, avoiding any jerky or rushed movements.
- Repeat the Cycle: Repeat the process, inhaling for 5 seconds and exhaling for 5 seconds. If 5 seconds feels too long or too short, you can adjust it to a comfortable pace, but try to keep the rhythm even.