Resonant Breathing (or Coherent Breathing) or Heart Coherence Breathing
The goal of this type of breathing exercise is to achieve the resonant breathing frequency, which is optimal for the body (usually 5–6 breath cycles per minute). Resonant breathing synchronizes the work of the heart, lungs, and nervous system. It improves the interaction between the heart and the brain, positively affecting cognitive functions, mood, and stress response. This exercise is particularly effective for emotional regulation, enhancing productivity, cognitive abilities, and aiding recovery after stress.
It is very important, when performing this exercise, to maintain a perfectly even breathing rhythm, with the inhale and exhale being of equal length. In addition, great attention should be paid to the emotional state. Focus properly on positive internal feelings (such as gratitude, love, calmness) or on external images of one of the elements in the picture.
1. Inhale – 5 seconds
2. No pause
3.Exhale – 5 seconds
4. No pause
With this rhythm, the number of breath cycles per minute will not exceed 6. After some time, you can increase the duration of the inhale and exhale to 6 seconds each and reduce the breathing cycles to 5 per minute.
Slow breathing is considered more beneficial for the body due to its physiological characteristics:
1. It helps maintain optimal CO₂ levels in the blood, which is crucial for oxygen delivery to the cells through the Bohr effect.
2. It improves oxygen saturation in tissues, enhancing energy levels and brain function.
3. It reduces the load on the respiratory and cardiovascular systems.
4. It lowers heart rate, helping to normalize blood pressure.
5. It enhances cognitive functions such as memory, attention, and concentration.
6. It decreases the production of free radicals and inflammatory markers in the body, slowing down the process of cellular aging.
7. During slow breathing, the body truly relaxes.