Cardiac coherence breathing: 5-minute guided exercise
Follow the circle to breathe at 6 cycles per minute: 5 seconds breathing in, 5 seconds breathing out. Free, no sign-up, with optional voice guidance.
Short answer
Cardiac coherence involves breathing slowly, 6 times per minute, for about 5 minutes. This breathing increases heart rate variability. A meta-analysis of 24 studies associates training in this technique, with biofeedback, with a marked reduction in perceived stress and anxiety.
Calculator
Validated inputsYour settings
Breathe in
Cycle 0
05:00
0 / 30 cycles
Your workout
Completed cycles
0
complete breaths
Real time
0s
of practice
Frequency
6
breaths / min
What the tool measures
What breathing at 6 cycles per minute really does
At about 6 breaths per minute, the breathing-related variations in your heart rate become larger: this is known as the resonance frequency. Heart rate variability increases during the exercise, reflecting increased parasympathetic nervous system activity.
The effects on how you feel are real but need to be kept in perspective. A meta-analysis of 24 studies on heart rate variability biofeedback training shows a substantial reduction in self-reported stress and anxiety. A systematic review of slow breathing also finds greater calm and relaxation. However, claims circulating about a precise reduction in cortisol in 5 minutes are not based on solid evidence.
The “3-6-5” method, 3 times a day, 6 breaths per minute, 5 minutes, is a practical reference point. It has not been compared with other practice frequencies.
Interpreting the result
Interpret without overpromising
After a session, the expected sign is simple: feeling a little calmer. The counter displays the number of cycles and your average breathing rate.
- Around 6 breaths per minute: you are keeping the right rhythm.
- Faster: slow your exhalation as you follow the circle.
- Discomfort or dizziness: breathe more gently, without forcing deep breaths, or stop.
Calculation and assumptions
Methodology
- The circle follows a 10-second cycle: 5 seconds breathing in and 5 seconds breathing out, or 6 cycles per minute.
- Resonance frequency varies from person to person, between around 4.5 and 7 cycles per minute. Only biofeedback with a sensor can determine it.
- Displayed average rate = completed cycles ÷ elapsed minutes.
Sources consulted
Sources
- Goessl et al. (2017) : The effect of heart rate variability biofeedback training on stress and anxiety, a meta-analysis
Meta-analysis of 24 studies and 484 participants: a large reduction in self-reported stress and anxiety compared with control groups.
- Lehrer et al. (2000) : Resonant frequency biofeedback training to increase cardiac variability
Reference paper on resonance frequency and the training method.
- Zaccaro et al. (2018) : How breath-control can change your life, a systematic review on slow breathing
Systematic review: slow breathing is associated with greater calm and increased heart rate variability.
Scope of validity
Limitations to know
- Studies mostly examine biofeedback with a sensor. The exercise without a sensor approximates it but is not identical.
- Cardiac coherence breathing does not treat an anxiety disorder, depression or a heart rhythm disorder. If anxiety interferes with your daily life, talk to a professional.
- If you have a respiratory or heart condition, adapt the pace or seek medical advice.
Frequently asked questions
Before using the result
How do you practice cardiac coherence breathing?
Sit with your back straight and breathe through your nose, following the circle: 5 seconds breathing in, 5 seconds breathing out, for 5 minutes. Breathe out gently, without forcing deeper breaths.
When should you practice cardiac coherence?
When stress rises, or at set times, for example in the morning, before lunch and in the late afternoon. Consistency matters more than timing.
Does heart coherence breathing lower cortisol?
Some studies observe a decrease, but the precise figures circulating aren't well supported. The best-demonstrated effect concerns perceived stress and anxiety.
Do you need a sensor or watch?
No. The guided exercise is enough. A heart rate variability sensor simply lets you fine-tune your personal resonance frequency.
Does heart coherence breathing help you sleep?
It can help you relax before bed. It does not replace treatment if insomnia lasts more than three months.