Resonant breathing (also called coherent breathing) is a scientifically validated breathing technique aimed at optimizing 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 maximizes heart rate variability (HRV).
Effects of Resonant Breathing:
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Activates the parasympathetic "rest and digest" system.
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Reduces stress, anxiety, and symptoms of depression.
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Improves sleep quality.
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Enhances emotional regulation and focus.
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Helps manage hypertension and chronic pain.
Scientific Basis:
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Studies show that breathing at this resonant frequency entrains (synchronizes) your heart rate, blood pressure, and brainwave rhythms.
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It also optimizes baroreflex sensitivity—a key physiological process that maintains blood pressure stability.