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Inhale and exhale are equal length.
Breathe in 6 seconds, breathe out 6 seconds
You take 5 breaths per minute while doing this breathing exercise.
Heart coherence breathing, also known as coherent or resonance frequency breathing, is a technique involving controlled breathing patterns for improved heart rate and overall well-being. It's commonly used for stress reduction and relaxation. Here's an overview:
Breathing Rhythm: Heart coherence breathing focuses on a specific rhythm, often around 5-6 breaths per minute, slower than normal resting breathing (12-20 breaths per minute).
Balanced Inhalation and Exhalation: The key to heart coherence breathing is maintaining a consistent duration for both inhales and exhales (e.g., 6 seconds for each).
Heart-Centered Breathing: While practicing heart coherence breathing, it's encouraged to imagine your breath coming from the area around your heart. This mental focus is believed to help establish a deeper connection between your heart's rhythms and your breath.
Relax with the exhale: as you breathe out, relax your body.
Increasing Heart Rate Variability: Aims to increase variability in the time between heartbeats (HRV), shifting the autonomic nervous system towards relaxation and stress reduction.
Benefits: It can help reduce stress, anxiety, and promote a sense of calm and emotional balance. Some people use it as a technique for improving focus, concentration, and mental clarity. Additionally, it may have positive effects on heart health and overall well-being.
Biofeedback and Devices: Some use heart rate variability monitors to aid their practice, providing real-time feedback.
Note that scientific evidence is still evolving, but many find it helpful for relaxation and stress management.
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