Free breathing timer
Coherent breathing timer
Coherent breathing is slow, even breathing at about 5.5 breaths per minute: 5.5 seconds in and 5.5 seconds out, with no holds. It is also called resonance breathing. Most people practice for 5 to 10 minutes.
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Coherent breathing5.5 in, 5.5 out
27 rounds · 4:57
How to do coherent breathing
- Sit comfortably and let your belly move as you breathe.
- Breathe in through your nose for 5.5 seconds.
- Breathe out for 5.5 seconds, without pausing at the top or bottom.
- Keep each breath smooth and quiet rather than big.
- Continue for 5 to 10 minutes.
Breathe safely
Breathe gently. If you feel lightheaded, you are probably breathing too deeply, so make each breath smaller.
Other breathing patterns
| Pattern | Rhythm (seconds) | One round | Best for |
|---|---|---|---|
| Box breathing | 4-4-4-4 | 16 seconds | A quick, structured reset before a meeting or after hard news |
| 4-7-8 breathing | 4-7-8 | 19 seconds | Winding down in the evening with a long, slow exhale |
| Physiological sigh | 2 + 1 in, 6 out | 9 seconds | Fast relief when you feel tense, with no holds |
| Anulom Vilom | 4 out, 4 in, each side | 16 seconds | Settling a busy mind before meditation or sleep |
| Bhramari | 4 in, 6 hum | 12 seconds | Quieting mental noise when counting feels like too much |
Frequently asked questions
Why 5.5 seconds?
Breathing at about 5.5 to 6 breaths per minute is close to the rate at which heart rate variability peaks for many adults. That rate is used in heart rate variability biofeedback.
How long should I practice coherent breathing?
Five to 10 minutes is typical. Even 2 minutes can help you slow down, so start with whatever you will repeat.
Sources
- Lehrer PM, Gevirtz R. Heart rate variability biofeedback: how and why does it work? Frontiers in Psychology, 2014.
- Zaccaro A, et al. How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 2018.
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