Coherent breathing: 6 breaths a minute for 5 minutes

Benefits

• Helps reduce stress and anxiety
• Promotes higher heart rate variability, a sign of balance
• Easy to do anywhere, in 5 minutes

Who is it for?

For everyone: before a meeting, an exam, bedtime, or whenever you feel stressed.

Steps

1. 30 cycles of 10 seconds: 5 s in, 5 s out
2. Follow the circle: it grows as you breathe in and shrinks as you breathe out

Tips

• Breathe in through your nose, filling your belly
• Practise three times a day for a lasting effect
• Keep your shoulders relaxed

References

1. Lehrer P. M., Gevirtz R. (2014). Heart rate variability biofeedback: how and why does it work? Frontiers in Psychology, 5, 756. doi.org/10.3389/fpsyg.2014.00756
2. O'Hare D. (2012). Cohérence cardiaque 365. Thierry Souccar Éditions (in French).

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