Coherent breathing: the free guided exercise
Today
Change rhythm or duration
Duration
Breathe without forcing. If holding your breath or breathing slowly feels uncomfortable, stop and go back to breathing normally.
Six breaths per minute, for five minutes. Just follow the circle: it grows for 5 seconds, then shrinks for 5 seconds.
What does a session look like?
- Sit with your back straight, wherever you are, or lie down if it's evening and you're already in bed.
- Tap “Start”: the coherent breathing rhythm is already selected.
- Breathe in through your nose as the circle grows (5 seconds).
- Breathe out gently as it shrinks (5 seconds).
- Keep going for about 5 minutes. If your mind wanders, simply come back to the circle.
What the studies say B
Researchers have long studied slow breathing, at around 6 breaths per minute. A review of 15 studies published in 2018 in Frontiers in Human Neuroscience links these exercises with a greater sense of relaxation and with more pronounced variations in heart rate, a sign of a body at rest.
Why B: the results point in the same direction, but the studies are often small and use different methods. The precise effects and how long they last are still being debated.
📚 Zaccaro A. et al., “How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing,” Frontiers in Human Neuroscience, 2018 — DOI
Going further
You'll find other rhythms on our Breathe page (4-7-8, box breathing, little wave). To set the mood for your session, you can play a rain sound very softly in the background.
A relaxation and wellbeing exercise. It does not replace a doctor's advice.
Frequently asked questions
- When should I do coherent breathing?
- Whenever you like: in the morning, on a break, before a big moment, after work or in the evening. It isn't just for bedtime. Everyone picks the moment that suits them.
- How do I do coherent breathing?
- Sit comfortably with your back straight. Breathe in gently for 5 seconds and out for 5 seconds, which works out to 6 breaths per minute. Follow the circle in the exercise above for about 5 minutes.
- What is the “365” method?
- It's an easy way to remember the practice, popularized in France by physician David O'Hare: 3 times a day, 6 breaths per minute, for 5 minutes. You don't have to follow it to the letter; a single session in the evening can already become your ritual.
- Do I need an app?
- No. This page works for free in your browser, with no sign-up and nothing to download, on your computer or your phone.
- Can I do coherent breathing lying down, before bed?
- Yes. Sitting up is often suggested to help you stay focused, but lying in bed you can follow the exact same rhythm to unwind before sleep.
- Why is it called “cardiac coherence” in French?
- Your heart rate naturally shifts with your breath: it speeds up a little as you breathe in and slows down as you breathe out. Slow, steady breathing makes those shifts more regular, hence the idea of “coherence.” In English, the same practice is usually called coherent or resonance breathing.
- Are there any precautions?
- Breathe without forcing. If you feel uncomfortable, dizzy or unwell, stop and go back to breathing normally. This relaxation exercise does not replace a doctor's advice: if you have a health concern, talk to your doctor.
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