Balance · Resonance
Resonant Breathing
how to do it, step by step
Resonant breathing slows the breath to roughly 5.5 breaths per minute, 5.5 seconds in and 5.5 seconds out. This is the range used in heart rate variability biofeedback, where breathing at a person's resonance frequency produces the largest swings in heart rate.
How to do it
- Sit or lie down comfortably and let your shoulders drop.
- Inhale: 5.5 s.
- Exhale: 5.5 s.
- Repeat the cycle 60 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 | 5.5 |
| Exhale | 5.5 |
| Level | All levels |
| Duration | 11 min |
Ready when you are
Duration 11 min · 60 × Inhale 5.5 s / Exhale 5.5 s
- Inhale · 5.5 s
- Exhale · 5.5 s
When to practise it
A longer, meditative session when you have ten to twenty 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
Sources
Other techniques
Cardiac Coherence · Physiological Sigh · Extended Exhale · Box Breathing · 4-7-8 Breathing · Alternate Nostril 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.