Balance · Resonance
Cardiac Coherence
how to do it, step by step
Cardiac coherence is a slow, even breathing rhythm of about six breaths per minute: five seconds in, five seconds out, for five minutes. Research on slow breathing links this pace to higher heart rate variability and a calmer, steadier state.
How to do it
- Sit or lie down comfortably and let your shoulders drop.
- Inhale: 5 s.
- Exhale: 5 s.
- Repeat the cycle 30 times (the timer counts for you).
- When you finish, return to natural breathing for a few seconds and notice how you feel.
The rhythm
| Phase | Seconds |
|---|---|
| Inhale | 5 |
| Exhale | 5 |
| Level | All levels |
| Duration | 5 min |
Ready when you are
Duration 5 min · 30 × Inhale 5 s / Exhale 5 s
- Inhale · 5 s
- Exhale · 5 s
When to practise it
A daily reset: many people practise it in the morning, before a demanding moment or at the end of the working day. The popular 365 routine is three times a day, six breaths a minute, five minutes.
Precautions
Practise seated or lying down, never while driving or in water. If you feel dizzy, strong tingling or discomfort, return to normal breathing.
Practise in a group. In EMME breathwork sessions in Gavà Mar, breath is combined with movement and live music. Breathwork Barcelona · Journeys
Frequently asked questions
How long should cardiac coherence last?
Five minutes is the classic duration: thirty cycles of five seconds in and five seconds out. The timer on this page runs exactly that.
Is it the same as resonant breathing?
They are close. Resonant breathing targets each person's resonance frequency, usually between 4.5 and 7 breaths per minute (about 5.5 in our Breath Bank), and is often practised for longer.
Sources
- Lehrer P. M. & Gevirtz R. (2014). Heart rate variability biofeedback: how and why does it work? Frontiers in Psychology, 5:756.
- Zaccaro A. et al. (2018). How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12:353.
Other techniques
Physiological Sigh · Extended Exhale · Box Breathing · 4-7-8 Breathing · Alternate Nostril Breathing · Resonant Breathing · Bhramari, Bee Breath · Kapalabhati · Bhastrika, Bellows Breath · Energising Breath 2:1 · Diaphragmatic Breathing
Reviewed by the EMME team, Melissa Sapmaz and Emmanuel Desormeaux. Updated 23/10/2026.