Coherent Breath

Why Its Effective

Coherent breathing brings the nervous system into balance. It activates the parasympathetic branch, responsible for rest, digestion, and recovery, while reducing activation of the stress driven sympathetic system. It also helps regulate heart rhythms and increases heart rate variability (HRV), which is a strong indicator of emotional resilience and physical health. When your breath and heartbeat become synchronised, the body enters a state of coherence a stable, calm internal rhythm that supports clearer thinking, better sleep, and emotional steadiness. Slower breathing also improves the efficiency of oxygen exchange in the lungs, supporting mental clarity and overall vitality

Breathing Technique

Coherent breathing is a slow, steady breathing pattern that involves taking about five to six breaths per minute. This means each inhale and exhale lasts around five to six seconds. The name "365 breathing" refers to practicing the technique three times a day, at six breaths per minute, for five minutes per session. It's designed to be simple, structured, and highly effective.

Begin breathing in through your nose for a count of five to six seconds, allowing your belly and ribs to gently expand. Then exhale through your nose for five to six seconds, keeping the breath soft and unforced. Continue this exact rhythm for 5 minutes. Click below for a guided practice

About

Coherent breathing was developed and popularised by Stephen Elliott in the early 2000s. He introduced the method in his book The New Science of Breath and worked alongside researchers to explore its effects on the nervous system and emotional regulation. Over time, it gained credibility through studies. These studies demonstrated coherent breathing’s benefits for anxiety, depression, trauma, and cardiovascular health.

Because it is simple, accessible, and not tied to any particular spiritual or cultural tradition, coherent breathing became widely adopted in healthcare, education, and workplace wellness. It is now used by therapists, coaches, and even elite athletes as part of stress regulation and performance optimisation