What Is Resonant Breathing?
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Resonant breathing, also called coherent breathing, is a simple technique where you breathe at a steady pace of 5โ6 breaths per minute. This rhythm helps synchronise your heart and breathing patterns, improving your body's balance and reducing stress. Here's what you need to know:
- Why It Works: It increases heart rate variability (HRV), calms the nervous system, and activates the vagus nerve, which helps you feel relaxed and focused.
- Benefits: Better heart health, reduced stress, improved sleep, sharper mental focus, and even relief from symptoms of anxiety, depression, and Long COVID.
- How to Practise: Inhale through your nose for 5โ6 seconds, exhale through your mouth for the same duration, and repeat for 5โ10 minutes daily.
This easy-to-learn method is backed by research and can fit into your daily routine to improve overall wellbeing.
How Resonant Breathing Works
The Science Behind Resonance
Breathing at a pace of 5โ6 breaths per minute creates harmony between your heart and breathing patterns through a process called respiratory sinus arrhythmia. When you inhale, your heart rate increases slightly, and when you exhale, it slows down. This rhythm boosts heart rate variability (HRV), a key measure of your heart's adaptability. Research suggests that practising slow breathing at about six breaths per minute can increase HRV by as much as 40% during sessions, and over six weeks, it may improve vagal tone by 30%. Interestingly, each person has a unique resonance frequency, typically between 4.5 and 7.0 breaths per minute, which explains variations in how comfortable or balanced the practice feels.
These changes also enhance the baroreflex, which plays a crucial role in regulating your nervous system.
Baroreflex and Nervous System Regulation
The baroreflex is like your body's internal blood pressure monitor, constantly checking for changes and signalling your brain to make quick adjustments. Resonant breathing makes this system more responsive, helping to better control blood pressure and heart rate while also activating the parasympathetic nervous system - the part responsible for rest and recovery.
Chronic stress can dull the baroreflex, making it harder for your body to maintain stable blood pressure. Regular resonant breathing retrains this system, strengthens the vagal nerve, and builds both physical and emotional resilience. For example, studies show that slow breathing can immediately lower blood pressure in people with post-traumatic stress disorder. It has also been shown to improve symptoms and overall wellbeing for individuals dealing with conditions like Long Covid when practised for just 10 minutes a day over several weeks. By enhancing the baroreflex, resonant breathing not only reduces stress but also supports greater physical resilience.
Benefits of Resonant Breathing
Physical Health Benefits
Resonant breathing does more than just help you relax - it can lead to measurable improvements in your bodyโs key systems. Practising this technique regularly, at around 6 breaths per minute, has been shown to boost cardiovascular health by improving heart rate variability and regulating blood pressure through enhanced baroreflex sensitivity. It also helps reduce inflammation, ease muscle frailty, lower perceived pain, and improve blood oxygen levels.
For example, studies with airline pilots revealed that heart rate variability (HRV) helped them manage workload effectively during challenging flight simulations. Similarly, research involving asthma patients demonstrated better pulmonary function and a reduced need for medication.
These physical benefits create a strong foundation for noticeable mental and emotional gains.
Mental and Emotional Wellbeing
Resonant breathing is a powerful tool for managing stress and promoting emotional balance. By practising this technique, you train your body to respond to daily stressors with calmness rather than anxiety. A meta-analysis of 24 studies found that breathing at the resonance frequency significantly reduced self-reported stress and anxiety, with a large effect size. This method also strengthens the prefrontal cortexโs ability to regulate emotional responses.
The practice is transformative - it allows you to connect with your body, using slow, deep breaths to restore calm, focus, and balance. Research published in the Cureus Journal of Medical Science highlights how resonant breathing enhances heart health, cognitive function, and stress management. By increasing oxygen supply to both the brain and lungs, it supports mental wellbeing, reduces stress, and boosts overall vitality.
Sleep Improvement
Slow-paced breathing has been shown to improve sleep quality. A 30-day study by Laborde, Mosley, and colleagues found that participants experienced better sleep and increased overnight cardiac vagal activity. For those dealing with Long COVID, 92% reported better sleep after incorporating resonant breathing, with the technique also helping to ease anxiety linked to living with complex illnesses.
Experts suggest practising slow breathing for 15 minutes before bedtime, inhaling through the nose and exhaling through pursed lips. This approach supports restorative cardiovascular processes, making it easier to achieve restful sleep.
For even better results, keeping your nasal passages clear is important. BWLL Nasal Strips can complement your resonant breathing routine by ensuring unobstructed airflow. These hypoallergenic, drug-free strips are a simple addition to your nightly routine, helping you breathe more easily and improve sleep quality.
How to Practice Resonant Breathing
Preparing to Begin
Find a calm, quiet spot where you can focus without interruptions. A distraction-free environment is key to making the most of your practice.
Choose a position that allows for deep, unrestricted breathing. You might sit upright with your feet flat on the ground, sit cross-legged on a cushion, or lie on your back - whatever feels most comfortable.
Make sure your nasal passages are clear for smooth airflow. If you're feeling congested, consider using BWLL Nasal Strips. These hypoallergenic, drug-free strips gently open your nasal passages, helping you maintain the steady rhythm required for resonant breathing.
Before starting, take a few deep breaths to centre yourself. Close your eyes to minimise visual distractions and help you focus on the practice. Once you're settled, follow these steps to begin your session.
Step-by-Step Guide
Resonant breathing, also called coherent breathing, involves slow, rhythmic breaths at a pace of about five to six breaths per minute.
- Start with short sessions lasting 3โ5 minutes, and use a timer to keep track.
- Inhale deeply through your nose for 5โ6 seconds, allowing your belly to expand.
- Exhale gently through your mouth for 5โ6 seconds, fully releasing the air.
- Keep this steady rhythm throughout. If needed, use a metronome or a breathing app for guidance.
This consistent pace helps synchronise your heart and lungs, encouraging a sense of calm and balance in your autonomic nervous system. If you feel lightheaded or dizzy at any point, stop and take a break.
Building a Routine
Once you're comfortable with the technique, try incorporating it into your daily schedule. Brief sessions after waking, during a lunch break, or before bed can serve as natural reminders to practise. Practising in the same location can also signal your mind to prepare for relaxation and focus.
Begin with manageable sessions of 3โ5 minutes, then gradually extend to 10โ20 minutes as your comfort and confidence grow. Consistency is key - short daily sessions are far more effective than longer, irregular ones.
To stay on track, consider using reminders or guided apps. You can even integrate resonant breathing into everyday activities, like walking, stretching, or preparing for work, making it a seamless part of your routine.
Keep a simple journal to note how you feel before and after each session. Over time, you'll likely notice improvements in stress levels, sleep quality, and overall wellbeing. Remember, it's not about perfection; even a few minutes of daily practice can make a meaningful difference.
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5 Minute HRV Resonance Breathing Exercise (6 breaths per minute)
Using Resonant Breathing in Daily Life
The true value of resonant breathing shines when you weave it into your daily routine. Itโs a simple yet powerful way to enhance wellbeing and manage stress. Hereโs how you can make it a part of your life, starting with your evening wind-down.
Before Sleep
Spending 15 minutes practising resonant breathing before bed can help your body relax and improve your sleep quality. Research suggests that this habit not only enhances sleep but also boosts overnight cardiac vagal activity, which supports heart health and relaxation. To get started, dim the lights, settle into a comfortable position, and use BWLL Nasal Strips if nasal congestion is an issue. Breathe in slowly for five to six seconds, then exhale for the same duration, aiming for a rhythm of five to six breaths per minute. This steady pace helps shift your nervous system into a state that promotes deep, restorative sleep.
During Stressful Moments
When stress creeps in - whether itโs during a tense meeting, a tough conversation, or even while stuck in traffic - resonant breathing can help you regain control. By focusing on your breath, you can engage your prefrontal cortex, which helps manage emotional responses. Try inhaling for a count of five and exhaling for six, maintaining a rhythm of five to seven breaths per minute. Even a short session of up to 10 minutes can restore calm and focus. Over time, practising regularly can train your body to respond to stress with relaxation rather than tension.
With Other Wellbeing Practices
Resonant breathing works beautifully alongside other practices aimed at improving your mental and physical health. Pairing it with activities like exercise or meditation can amplify its benefits. Experts suggest that combining movement, mindfulness, and quality sleep creates a solid foundation for mental wellbeing.
For example, before starting a workout, yoga session, or a run, take a few moments to practise mindful breathing. It can help you feel more focused and connected to the activity. Similarly, incorporating resonant breathing into your meditation routine can deepen your relaxation and sharpen your focus. Even simple activities like walking can become opportunities for mindful breathing. Pay attention to your steps, your breath, and the rhythm of your movements to carry the calming effects of resonant breathing through your day.
Conclusion
Resonant breathing is a scientifically supported technique that helps manage stress and promotes overall wellbeing by harmonising your heart, lungs, and nervous system at a steady pace of five to seven breaths per minute.
Research highlights its impact: an eight-week practice improved heart rate variability, cognitive function, and stress levels in young adults. Similarly, a four-week program for individuals with Long COVID showed noticeable benefits, including better overall wellness (47.3%), focus (57.5%), breathing ease (47.5%), stress control (61.8%), and sleep quality (34.9%).
What makes resonant breathing stand out is its simplicity and accessibility. It doesnโt demand expensive equipment or complicated routines - just your breath and a few minutes of your time. Whether you're dealing with work stress, sleep troubles, or looking for sharper mental focus, this method offers an easy-to-integrate solution for anyone.
Key Takeaways
Here are the main points to remember:
- Practising for just 5โ10 minutes a day boosts heart health, sharpens cognitive abilities, and helps manage stress by increasing parasympathetic activity while calming the sympathetic nervous system. The more consistent the practice, the better your ability to handle stress.
- Resonant breathing is flexible enough to fit various needs - whether itโs preparing for restful sleep, navigating a stressful situation, or enhancing other wellness habits. For those with nasal congestion that may disrupt the practice, BWLL Nasal Strips can help maintain clear airways for smoother breathing.
FAQs
How can resonant breathing help people with Long COVID symptoms?
Resonant breathing can play a supportive role for individuals dealing with Long COVID symptoms by helping to balance the autonomic nervous system. This technique may ease stress, boost overall wellbeing, and contribute to the recovery process.
Studies suggest that resonant breathing can improve vagal tone and heart rate variability, two markers closely tied to better physical and mental health. People who practise this method often report reduced symptoms, improved sleep quality, and greater physical ease.
These effects position resonant breathing as a helpful practice for managing the ongoing challenges of Long COVID, offering a sense of stability and renewed energy during recovery.
Can resonant breathing be used with other relaxation techniques to improve its benefits?
Resonant breathing works wonderfully alongside other relaxation practices like mindfulness, meditation, or even calming music. When paired together, these techniques can intensify their soothing effects, promoting stress relief, sharper focus, and a greater sense of wellbeing.
For instance, incorporating mindfulness by paying close attention to your breath, or playing gentle music during your breathing exercises, can heighten the relaxation experience. These combinations might help you manage stress more effectively, sleep more soundly, and feel more balanced throughout your day.
How can I make resonant breathing a consistent part of my daily routine?
To make resonant breathing a part of your daily routine, pick a consistent time each day - maybe in the morning to start your day calmly, or before bed to wind down. Start small with just 5โ10 minutes and gradually extend the time as it becomes more comfortable.
Using tools like timers, audio guides, or breathing apps can help you stay focused and on track. You could also set daily reminders on your phone or calendar to build consistency. Try to maintain a steady rhythm, breathing in for 5 seconds and out for 5 seconds, which aligns with your natural resonance frequency and maximises the benefits.
For extra support, you might want to try BWLL Nasal Strips. These hypoallergenic, drug-free strips can improve airflow, making your breathing practice easier. They can also help with snoring, relaxation, and even better sleep.
