Coherent breathing: how to do slow, even 5.5-second breaths

Not every breathing exercise needs counting, holding or a special shape. Coherent breathing is about as plain as it gets: breathe in slowly, breathe out slowly, and make both halves the same length. No pauses, no tricks.

That simplicity makes it a good pattern to stay with for a while. Here is how to do it, how long to try it, and how to keep it comfortable.

What coherent breathing is

Coherent breathing, also known as resonant breathing or 5.5-second breathing, is slow, even breathing with the in-breath and out-breath the same length. A common rhythm is about 5.5 seconds in and 5.5 seconds out, which comes to roughly five or six breaths a minute.

Unlike box breathing or 4-7-8, there are no holds. One breath flows into the next, like a slow, steady wave. Meditly’s description says it simply: in and out take the same time, with no holds. Let each breath be smooth rather than big.

How to do coherent breathing

Find a comfortable position, sitting or lying down. Let your shoulders and jaw loosen.

1. Start with a few ordinary breaths. Just notice how you are breathing right now, without changing anything.
2. Slow the breath in. Breathe in gently through your nose, for about five or six slow counts.
3. Turn around without pausing. At the top, let the breath change direction smoothly, with no hold.
4. Breathe out for the same length. Through your nose or mouth, for the same five or six counts.
5. Keep the two halves even. If one side is getting longer, gently match it to the other.
6. Continue for a few minutes. Five minutes is a comfortable length to start with. Stop whenever you like.

You don’t need a stopwatch. Counting half-seconds is more distracting than useful. Equal, unhurried halves are what count, and a guide that keeps the time can take the counting off your hands.

When coherent breathing fits

Because it has no holds and nothing to keep track of except an even rhythm, coherent breathing suits longer, quieter moments:

• a few minutes at your desk between tasks;
• a pause after a busy day, before the evening begins;
• a short sit in the morning, before your phone fills up;
• times when holding your breath doesn’t feel comfortable.

If you want something even shorter for a tense moment, the physiological sigh takes a single breath. For bedtime, some people prefer a longer breath out, as in 4-7-8 breathing.

Common mistakes and gentle cautions

• Breathing too deeply. Slow is not the same as big. Large, forceful breaths can leave you light-headed. Keep each breath an easy, comfortable size.
• Sneaking in holds. A pause at the top or bottom turns it into a different pattern. Let the breath turn around smoothly.
• Straining to reach the count. If 5.5 seconds feels long, start at four or five and let the rhythm lengthen on its own over a few sessions.
• Judging the session. Your mind will wander. When you notice, come back to the next breath. That is part of it, not a mistake.
• Pushing through discomfort. If you feel dizzy, short of air or light-headed, stop and breathe normally.

How to try coherent breathing in Meditly

Open the Meditate tab, choose Breathe, then Coherent breathing. Sessions are five minutes by default, and you can change the length before you start. Tap Begin and breathe in as the circle grows, out as it shrinks. Coherent breathing is part of Meditly Premium; the physiological sigh, box breathing and 4-7-8 breathing are free.

When to get extra support

Breathing exercises are an everyday tool, not a treatment. If stress, worry or poor sleep has been weighing on you for weeks, it is worth talking to a doctor or a mental health professional. Small practices and support from someone trained can go side by side.

Frequently asked questions