Hatha YogaCoherent Breathing: The 5-and-5 Rhythm
Slow, even breathing with no holds: inhale and exhale for 5 seconds each, 6 breaths per minute. A simple 5-minute practice that fits easily into any day.
Coherent breathing, also known as resonance breathing, is a slow and even rhythm: the inhale and the exhale each last 5 seconds, which works out to 6 breaths per minute. There are no breath holds, so the technique suits complete beginners as well.
It doesn't call for a special pose and isn't tied to classical hatha yoga; it has no Sanskrit name. It's a short practice that slots easily into any part of your day.
How to do it
- Sit with a straight spine or lie on your back. Keep your shoulders and face relaxed; you can close your eyes.
- Breathe through your nose: inhale for 5 seconds, exhale for 5 seconds, with no holds. Follow the pacer.
- Keep the inhale and exhale soft and effortless — there is no need to fill your lungs to the limit.
- Continue for 5 minutes — that is 30 rounds. If you feel dizzy, return to your normal breathing.
More detail
You can sit upright or lie on your back, whichever lets your belly move freely. Breathe through your nose. At first, five seconds feels long: don't drag the inhale out by force, just slow it down, and let the exhale be equally smooth.
An external guide makes a big difference; in the app, a pacer sets the rhythm. In France this routine is popular as the "365" method: three times a day, 6 breaths per minute, 5 minutes each time. If you feel lightheaded or short of air, go back to normal breathing and try again later.
Benefits
Helps you calm down and even out your breathing rhythm
Cautions
The app lists no specific cautions for this pose. General safety: never push into pain, keep breathing, and check with a professional if you have an injury or a chronic condition.
This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.
Questions
How is coherent breathing different from box breathing? Box breathing, the 4-4-4-4 technique, has four phases including holds, while coherent breathing has only an inhale and an exhale of equal length. That makes its rhythm simpler and gentler.
How long does a session last? 5 minutes in the app, which is 30 rounds of 10 seconds each.
Can I breathe along to music? Yes, as long as it's calm and doesn't throw off your count. Still, it's easier when a pacer or timer sets the rhythm rather than a melody.