How to do coherent breathing: 6 seconds in, 6 seconds out
Coherent breathing is simple: breathe in and out for the same length, about 6 seconds each, without pausing. The pace is slow and even, and many people pair it with meditation.
▶ 6 seconds in and out, with meditation
The steps
- 1Sit or lie down with your shoulders relaxed.
- 2Breathe in through your nose for 6 seconds.
- 3Without pausing, breathe out through your nose for 6 seconds.
- 4Continue for 5 to 15 minutes, so the in and out form one smooth circle.
Common questions
Is 6 seconds too long? Start at 4 or 5. What matters is that in and out match.
Can I use my mouth? Yes, that's fine if your nose is blocked.
Read this first
- 1Sit or lie down somewhere safe. Never practise standing.
- 2Never practise while driving, riding, bathing, swimming or near water.
- 3If you can't hold your breath any longer, breathe in. This is not a contest.
- 4If you feel dizzy or tingly, stop at any time and return to natural breathing.
- 5If you are pregnant or have a heart condition or serious health problem, ask a medical professional first. This is not medical advice.
Follow a session
Research on breathwork: SANCTUARI →