![]() 12Ĭoherent breathing and other breathing techniques have also been shown to affect brain activity, specifically in the prefrontal cortex, insula, hippocampus, and amygdala. 9, 11 Resonant breathing has been described as “coherent breathing with pursed lips resistive exhalation.” 9 Further studies have shown positive outcomes from using coherent breathing techniques and yoga in treating MDD by measuring certain neurotransmitter levels in the brain. 9, 10 In individuals with MDD, resonant breathing has been shown to increase HRV and enhance mood. 8, 9 Slow-paced breathing practices have been suggested to improve mood and increase HRV. 6Ĭertain mental health conditions, such as major depressive disorder (MDD), are associated with low heart rate variability (HRV). The slower and higher volume breaths signal to the brain that the body should be more relaxed, settling the sympathetic nervous system and shifting more toward parasympathetic control. Your body will automatically adjust the volume of each breath as you focus on the timing. It’s important to note that the technique focuses only on the timing of each breath, adjusting the duration and rhythm of the inhalation and exhalation cycles, and not necessarily on the volume of each breath. This can help regulate the sympathetic and parasympathetic nervous responses, which regulate your heart rate via the atrioventricular node, commonly known as the heart’s pacemaker. 4 The goal is to consciously adjust your breathing cycle to about five breaths per minute instead of the normal higher rate of breaths per minute. 5ĭeveloped by Stephen Elliott, an engineer and scientist, in the early 2000s, coherent breathing initially focused on the “respiratory arterial pressure wave” and its relationship with HRV. Resonant coherent wave action depends on both breathing and relaxation.” 4 According to Elliott, when breathing is coherent, it influences the heart rate variability (HRV) cycle, which tends to synchronize with the breath. It may also be combined with relaxation techniques like meditation, where focusing on one’s breathing cannot only help calm their heart rate but also help block out outside stimuli.Īccording to Stephen Elliott, founder of the coherent breathing method, “Fundamentally, coherent breathing leads the breather to inhale and exhale synchronously at their resonant rate, in combination with conscious relaxation, to facilitate wave action in the body. ![]() ![]() Coherent breathing may be incorporated into various exercises, like yoga, weightlifting, running, and other rigorous activities, to help control one’s heart rate. The primary goal of coherent breathing is to increase the length of each breath, in turn sending signals to your brain to slow down your heart rate. Coherent breathing is a technique in which a person intentionally controls their breathing rate to help relax and calm their body, regulate their heart rate, and remove themself from a fight-or-flight response or adrenaline spike. ![]()
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