Resonant breathing (also called coherent breathing) is a scientifically validated breathing technique aimed at optimising the balance of your autonomic nervous system (sympathetic and parasympathetic branches).
Core principle:
Breathe at a frequency of about 4.5 to 6 breaths per minute, matching the natural rhythm that maximises heart rate variability (HRV).
Effects of Resonant Breathing:
Activates the parasympathetic "rest and digest" system.
Reduces stress, anxiety, and symptoms of depression.
Improves sleep quality.
Enhances emotional regulation and focus.
Helps manage hypertension and chronic pain.
Scientific Basis:
Studies show that breathing at this resonant frequency entrains (synchronises) your heart rate, blood pressure, and brainwave rhythms.
It also optimises baroreflex sensitivity—a key physiological process that maintains blood pressure stability.