Resonance (Coherent) Breathing

REGULATING THE NERVOUS SYSTEM Resonance Breathing A slow, even rhythm that brings the heart, lungs, and nervous system into quiet alignment. Also known as coherent breathing, this practice slows the breath to about five to seven breaths a minute — roughly 5.5 seconds in, 5.5 seconds out — the pace at which heart rate variability reaches its natural peak. inhale · 5.5s exhale · 5.5s ≈ 5–7 breaths / min HOW IT WORKS At this pace, heart rate rises gently with each inhale and falls with each exhale — engaging the baroreflex and the vagus nerve, and guiding the heart, breath, and nervous system into a shared, coherent rhythm. THE BENEFITS Lower Stress Shifts the body out of fight-or-flight and into rest-and-digest. Ease Blood Pressure Trains the baroreflex, supporting steadier cardiovascular control. Sharpen Focus Strengthens vagal tone, supporting mood and mental clarity. HOW TO PRACTICE 1 Get comfortable Sit or lie down in a quiet space, and let your eyes close. 2 Set your pace Use a pacing app, or simply count the seconds in your head. 3 Breathe evenly Inhale gently through the nose for 5.5 seconds, then exhale for 5.5. 4 Keep it soft Let the belly rise and fall gently — no forcing, no straining. "A rhythm slow enough for the heart to hear itself — and settle into its own quiet coherence." 5.5s in · 5.5s out · 5–10 minutes daily APPS THAT CAN HELP · The Breathing App (free) DR. POOJA AMY SHAH, MD · INTEGRATIVE + MIND-BODY MEDICINE