Breathing Room

Breathing

Coherent breathing

Slow, even breaths, about six a minute, with a blooming flower.

In 5, out 5 · 5 minutes

How to do it

  1. Sit upright but relaxed, with your feet on the floor.
  2. Breathe in through your nose as the petals open, for about five seconds.
  3. Breathe out through your nose as they close, for about five seconds.
  4. Keep the breath smooth and quiet, with no pause at the top or bottom.
  5. Stay with it for a few minutes. It usually gets easier as you go.

Why it can help

Breathing at around six breaths a minute is often called coherent or resonant breathing. Your heart rate naturally rises a little on each in-breath and falls on each out-breath, and at this slow pace that gentle swing tends to be at its strongest. Many people find it leaves them calm but alert, which makes it a good daily practice rather than only an emergency one.

  • If five seconds feels too slow, start at four and work up over a few days.
  • Try it for five minutes at the same time each day, for example after lunch.