In our modern, often hectic world, many people seek methods to reduce stress and enhance well-being. One particularly effective technique is heart-coherent breathing, a targeted breathing method proven to improve heart rate variability (HRV) and balance the autonomic nervous system. But how exactly does this principle work, and what does science say about it?
What is heart-coherent breathing?
Heart-coherent breathing aims to harmonize breathing, heart rate and blood circulation. The optimal frequency for coherent breathing is around 5.5 to 6 breaths per minute with a consistent inhalation-to-exhalation ratio (e.g., 5:5 seconds) [2]. This breathing rate is also referred to as a resonant breathing rate, as it maximizes heart rate variability (HRV)[3].
Heart rate variability (HRV) and its significance for health
HRV refers to the variation in the time intervals between consecutive heartbeats and reflects the activity of the autonomic nervous system. A higher HRV is associated with better stress resistance, increased cognitive performance and general health resilience[3].
The autonomic nervous system (ANS), which controls the heart, consists of two main components:
- Sympathetic nervous system (“fight or flight” mode) – increases the heart rate during stress.
- Parasympathetic nervous system (“rest and digest” mode) – slows down the heart rate and promotes relaxation.
A high HRV indicates a good adaptability of the body to environmental stimuli and is promoted by an increased activation of the parasympathetic nervous system[1].
The scientific basis: How heart-coherent breathing improves HRV
1. slow breathing increases vagal-mediated HRV
Studies show that slow breathing at around 6 breaths per minute significantly increases HRV. This is due to an increase in respiratory sinus arrhythmia (RSA), in which the heart rate synchronizes with breathing[1].
2. resonant frequency and baroreflex optimization
The concept of resonance frequency states that there is an ideal breathing frequency at which the baroreflex – a mechanism for regulating blood pressure – functions optimally. For most people, this frequency is around 0.1 Hz, i.e. around 6 breaths per minute[3].
3. effect on blood pressure and the autonomic nervous system
Slow, deep breathing not only influences HRV, but also blood pressure. Studies show that regular heart-coherent breathing can slightly lower blood pressure and promote the balance between the sympathetic and parasympathetic nervous system[1].
4. comparison of different breathing patterns
An experiment with 47 students examined different breathing patterns (6 vs. 5.5 breaths per minute, with different inhalation and exhalation ratios). The results showed that a frequency of 5.5 breaths per minute with an even inhalation and exhalation ratio (5:5 seconds) increased HRV the most[2].
5. prolonged exhalation can offer advantages
Some studies suggest that a prolonged exhalation (e.g. inhaling for 4 seconds, exhaling for 6 seconds, also known as slow paced breathing) can result in even greater activation of the parasympathetic nervous system. However, the optimal breathing technique can vary from person to person[2].
Practical application: How to train heart-coherent breathing
Heart-coherent breathing can be easily practiced using the free Breath Ball app, available on the App Store and Google Play:
- Sit comfortably and relax your shoulders.
- Open Breath Ball and start the cardiac coherence breathing exercise.
- Breathe in sync with the displayed animation:
- Inhale slowly for five seconds.
- Exhale gently for five seconds.
- Repeat this cycle for 5-10 minutes daily.
When Breath Ball is connected to a Bluetooth heart rate monitor, changes in heart rate variability can be observed in real-time during breathing exercises.
Details of the displayed values, including standard values and their dependence on age and gender, are documented on the page Heart rate measurement and HRV.
Conclusion: Small breathing changes with significant impact
Heart-coherent breathing is a scientifically proven technique that can bring about a lasting improvement in HRV, stress regulation and cardiovascular health. Through conscious and regular practice, this method can help to promote calmness, focus and resilience in everyday life.
Cited studies
- Laborde, S., Allen, M. S., Borges, U., Dosseville, F., Hosang, T. J., Iskra, M., … & Javelle, F. (2022). Effects of voluntary slow breathing on heart rate and heart rate variability: A systematic review and a meta-analysis. Neuroscience & Biobehavioral Reviews, 138, 104711. https://doi.org/10.1016/j.neubiorev.2022.104711
- Lin, I. M., Tai, L. Y., & Fan, S. Y. (2014). Breathing at a rate of 5.5 breaths per minute with equal inhalation-to-exhalation ratio increases heart rate variability. International Journal of Psychophysiology, 91(3), 206-211. https://doi.org/10.1016/j.ijpsycho.2013.12.006
- Sevoz-Couche, C., & Laborde, S. (2022). Heart rate variability and slow-paced breathing: when coherence meets resonance. Neuroscience & Biobehavioral Reviews, 135, 104576. https://doi.org/10.1016/j.neubiorev.2022.104576
- Sroufe, L. A. (1971). Effects of depth and rate of breathing on heart rate and heart rate variability. Psychophysiology, 8 (5), 648-655. https://doi.org/10.1111/j.1469-8986.1971.tb00500.x