A gentle, small inhalation through the nose followed by a gentle exhalation through the nose of an equal duration, silently counting the length. The suggested ratio is 5:5/ 6:6, ( exactly 5:83) 5-6 breath cycles per minute. Gentle, even inhalations and exhalations synchronize the breath and heart rate, which optimizes heart rate variability HRV, reducing blood pressure, and inducing greater feelings of relaxation.
Coherent breathing, also known as resonant breathing or paced breathing, is characterized by a balanced, rhythmic pattern of inhalations and exhalations typically at a rate of 5 to 6 breath cycles per minute, resulting in 5-6 breaths per minute.
When we employ Coherent Breathing, the nervous system inclusive of the brain swings back and forth between sympathetic and parasympathetic emphasis with each inhalation and exhalation, respectively, the net effect being “balance”. This is thought to be a function of the Valsalva Wave entering the brain during exhalation and exiting the brain via inhalation, ultimately a consequence of the diaphragm moving upward and downward during exhalation and inhalation.