Coherent Breathing

Coherent breathing is the gentlest pattern here: breathe in for 5 seconds, breathe out for 5 seconds, and repeat. No holds, no counting gymnastics. Just a smooth, even rhythm of about six breaths per minute, roughly half the pace most adults breathe at rest.

That slow, balanced pace is what researchers call resonance-rate breathing, and it has become one of the most studied forms of slow breathing. You don't need to think about the science to use it, though. Because there's nothing to hold and nothing to strain against, coherent breathing is a comfortable starting point if you're new to breathing exercises, and an easy one to return to whenever you want a steady couple of minutes. Many people find the even in-and-out rhythm quietly settling, like rocking at a slow, regular pace.

This guided version runs 12 cycles, two minutes. Let the circle set the pace: expand as you breathe in, contract as you breathe out. If a 5-second count feels long at first, don't force your lungs to fill or empty completely; a relaxed, partial breath at the right rhythm is exactly right.