Coherent breathing, ordeep breathing, helps to calm the body through its effect on the autonomic nervous system.
Coherent Breathing is a registered trademark of Coherence LLC.
Note that this article describes a general technique and not the specific protocol or products developed by Coherence LLC.
At a Glance
Coherent breathing is a simple breathing technique that can significantly impact health and well-being.
It involves taking deep, controlled breathes at a rate of six seconds per breath.
What Is Coherent Breathing?
Every day, you breathe in and out without giving it much thought.
What makes up a breath?
Coherent breathing involves simply adjusting the length of time that you spend on each of these phases of breathing.
Our natural tendency is to breathe at a rate of two to three seconds per inhale and exhale.
We naturally consume an amount of air that is proportional to the length of our breaths.
It is also used within meditation.
All you oughta do is change the length of your breaths.
An altogether different jot down of breathwork isholotropic breathwork, which is usually performed in a group setting.
How Coherent Breathing Works
How does coherent breathing work to slow down your body?
This affects heart rate, digestion, and general feelings of being calm.
Coherent breathing and other forms of breathwork can be an effective way to activate the vagal nerve.
What Are the Effects of Coherent Breathing?
Research is still in its infancy regarding the effects of coherent breathing.
Just bring yourself back to focusing on your breathing and counting the length of your breaths in your head.
If you find that you feel comfortable taking even longer breaths, feel free.
Breaths as long as 10 seconds may feel right for some people.
It’s also okay to have a longer exhale than inhale.
Once you’re able to do this for five minutes, gradually work your way up to 20 minutes.
it’s possible for you to practice anywhere!
In bed at night, while waiting at the doctor’s office, or even when driving.
Don’t have a go at force the breath or have a go at take in more air.
This will happen naturally as you lengthen your breaths and get used to how it feels.
There are several options for you to try if you are having trouble.
Yoga
Join a yoga class.
Most yoga classes will involve a breathwork component where you practice this punch in of breathing.
Breathing Workshops
Yes, there are workshops just for breathing!
Attend a workshop where you will learn how to practice coherent breathing.
This can be an excellent way to get hands-on instruction and practice in this technique.
Technology
Technology can help you to practice coherent breathing.
Download an app for your mobile phone that guides you through the proper lengths of inhaling and exhaling.
Even the simplest app could make the difference in helping you breathe correctly for the right length of time.
Other Breathing Exercises
Interested in trying some other breathing exercises?
Place your hand on your stomach and as you inhale, lean forward.
Then, as you exhale, curl forward to squeeze out your breath.
Repeat this 15 to 20 times more.
Energizing breathing
Are you stuck at work and can’t get energized?
Try energized breathing in a standing position.
Bend your elbows and face your palms up.
As you inhale, draw your elbows back, palms continue to stay up.
Then, as you exhale, thrust your palms forward and turn them downward, saying “HA.”
Negative thoughtsmight make coherent breathing less effective.
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2017;4(2):e19.
doi:10.2196/mental.7785
Alderman L. Breathe.Exhale.
Repeat: The benefits of controlled breathing.
Huffpost Healthy Living.HuffPost stress-less challenge, Day 5: Coherent breathing.
2017 Mar;38(3):4518.
J Altern Complement Med.
2017 Mar;23(3):2017.
